In wrestling, being able to take your opponent to the mat gives you the opportunity to score more points or possibly pin him. While Greco-Roman wrestling requires you to take down your opponent without attacking his legs, freestyle wrestling affords greater opportunity to sweep the challenger's legs out from under him and drop him quickly to the mat. An effective takedown is one that happens with explosive power and cannot be prevented with a defensive counter.
Double-Leg Takedown
Step 1
Lower your hips while keeping your back straight in your wrestling stance. Drive forward with your back foot while sliding forward on your front knee into your opponent's legs. Wrap your arms around the backs of your opponent's knees and keep your head on your opponent's side at his hip opposite your leading knee.
Step 2
Step forward with your back leg so your knee forms a right angle and it becomes your lead foot. Drive to the side off your lead foot so your head pushes into your opponent's side and knocks him off balance. Chop your opponent's legs toward you.
Step 3
Throw your arms toward the ceiling to sweep your opponent's legs out from under him. Continue to drive sideways into his torso as he falls to the mat. Immediately cover your opponent when he lands so he cannot escape your takedown.
Standing Lat Whip-Over
Step 1
Push forward off your hands when your opponent is riding you on your hands and knees. Step forward with one foot, then the other to enter a position where you are both standing and he is behind you with his hands locked around your chest or waist.
Step 2
Turn your body to one side quickly while your opponent keeps his hands locked around you. Reach over his back with the arm that is closest to him. Grab his latissimus dorsi, or lat, muscle in his lower back. Meanwhile, squat while you are standing and push your upper body weight down on his back. Grip his triceps in your other hand.
Step 3
Hook your near leg behind your opponent's as you firmly put your weight in your other posted leg. Push hard off your posted leg to power your hips into your opponent's torso. Simultaneously, pull your opponent's lat across your hip. Kick your hooked leg back like a mule to sweep your opponent's legs out from under him and throw him into the air. Continue holding his triceps as you bring him down to the mat and cover for your takedown.
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