Become Fighter
Body lock throws: Wrestling guide
Lift and turn from a body lock into a controlled throw.
From a body lock you can lift, turn and put your opponent on the mat. This is a controlled throw, not a slam. You always follow them down and land on top.
The most common body lock throw is a lift and turn: you step to the side, lift with your legs and drop them with your chest on theirs.
Only practise with a coach and a partner who has learned to fall.
Key points
- Lock above the hips with your head tight to their chest.
- Lift with your legs, not your back. Keep your back straight.
- Turn your hips before you lift, so they land to your side.
- Follow them down. Never throw them away from you.
- Land with your chest on theirs, in control.
Common mistakes and how to fix them
- Lifting with your back. Bend your knees and lift with your legs.
- Dropping them from height. Lower them under control, with your weight following.
- Letting go as they land. Keep the lock until they are on the mat.
The rest is in the app
The step-by-step breakdown, the timed drill with the coach calling the shots and the quiz are part of Become Fighter Pro, where this lesson sits in the Upper-body throws module of Wrestling foundations.
Get it on Google Play. Coming soon to the App Store.
More from Upper-body throws
- Breakfalls for throws: Wrestling guide
- The hip toss: Wrestling guide
- Headlock throw and its dangers: Wrestling guide
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.