Wrestling Escapes: Stand Up

This effective method of getting to your feet from the bottom position is helpful for all wrestlers.

When you’re in the bottom position during a wrestling match, it can be like quicksand. The more you struggle, the more you get stuck.

But by knowing how to use the stand-up technique, you can escape your opponent’s control and get back to your feet.

“The stand up is a fundamental technique from bottom position and should be mastered as early as possible,” Division I assistant coach and former collegiate wrestler Dave Terao says.


There are four steps to an effective stand up:

  • Take an explosive step, ensuring that your ankle is past your knee.
  • Match your opponent’s pressure and stand up on both feet.
  • Control your opponent’s wrist and extend it away from you while creating hip separation.
  • Look to the ceiling and turn away from the controlled wrist. Use your elbow to create full separation.

“It is vital to have an effective stand up to escape from bottom position,” Terao says. “Without the ability to escape consistently, winning matches will be very difficult.”

Another way to escape from the bottom position is the Granby roll. This reversal technique requires you to roll out of your opponent’s grasp. When done effectively, you can get back to your feet or even score a reversal.

If your opponent breaks you down and you end up on your stomach, you’ll need to build a base to defend against turns.

To have an effective offense on the mat, you need to master the fundamentals. The double leg takedown is an explosive technique used to attack both of your opponent’s legs.