Become Fighter
The wrestling stance: Wrestling guide
Low hips, bent knees, head up and hands forward: a base that is hard to move and quick to shoot from.
A boxer stands tall to see and punch. A wrestler stands lower, because the fight is for your legs and hips. Whoever controls the levels controls the exchange.
The wrestling stance is athletic rather than pretty. You should feel ready to move in any direction, drop your hips, or shoot, without first having to get into position.
Key points
- Feet a little wider than your shoulders, one foot slightly ahead of the other.
- Knees bent and hips dropped, as if you were about to sit on a high stool.
- Back straight, chest over your knees, head up with your eyes on their chest.
- Hands forward at chest height, elbows in, ready to touch or block.
- Weight on the balls of your feet, heels light.
Step by step
- Set the feet. Stand with your feet wider than your shoulders and your toes pointing slightly out. Slide one foot a half step forward. Which foot you lead with is your choice for now.
- Drop the hips. Bend your knees and sit your hips back and down. Your thighs are working but not burning. If you cannot move a foot without standing up, you are too low.
- Straighten the back. Lift your chest so your back is flat, not rounded. Look at an imaginary opponent's chest. Your head stays up, never down toward the floor.
- Bring the hands up. Hold your hands forward at chest height with your elbows close to your ribs. Open palms or loose fists are both fine. Your arms are a fence, not a guard against punches.
- Check your balance. Rock gently from toes to heels, then settle with weight on the balls of your feet. You should be able to lift either heel without falling over.
Common mistakes and how to fix them
- Bending at the waist instead of the knees. Keep your back flat and sit your hips down. Your chest should be over your knees, not over your toes.
- Head dropped and eyes on the floor. Look at the chest of an imaginary opponent. A lowered head pulls your weight forward.
- Feet too narrow or too wide. A little wider than your shoulders. If you cannot step without a hop, you have gone too wide.
- Weight sitting back on the heels. Rock onto the balls of your feet. You should feel ready to spring forward or back.
Drill: Stance holds
3 rounds of 40 seconds, with 30 seconds of rest. Safe to practise alone.
- Hold your stance and check each point in order: feet, hips, back, head, hands. Breathe steadily.
- Hold the stance and sink an inch lower every ten seconds, then rise back to normal.
- Hold the stance, then shuffle a step in each direction and return to the same shape.
Train it in the app
In Become Fighter this lesson comes with a short video, a timed drill with the coach calling the shots, and a quick quiz to check you've got it.
Coming soon to the App Store and Google Play.
More from Stance and motion
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.