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Wrestling is a dynamic and physically demanding sport that requires a combination of skill, strength, and strategy. In this article, we will delve into essential techniques to help you get off your back and gain control during matches. We'll explore the meaning of tech falls in wrestling, defensive tactics against the armbar, the application of the abdominal stretch move, the concept of technical falls, and the effectiveness of snapdowns. Let's dive in!    

What this article covers:

Understanding Falls in Wrestling:

In wrestling, a fall refers to a victory condition where one wrestler successfully pins their opponent's shoulders to the mat for a predetermined amount of time. This can occur when both shoulder blades simultaneously touch the mat or when one shoulder is held to the mat for a specific duration, typically lasting several seconds. Scoring a fall results in an immediate win for the wrestler executing the pinning move, and it is often considered the ultimate goal in a match.

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get off your back in wrestling

Defending Against the Armbar:

The armbar is a commonly used grappling technique where one wrestler seeks to immobilize and potentially submit their opponent by applying pressure to their arm joint. To defend against an armbar, it is crucial to react swiftly and maintain good positioning. Here's a step-by-step guide to defending against an armbar:

1. Recognize the threat: Be attentive to your opponent's movements and anticipate the armbar attempt. Staying vigilant will enable you to react in a timely manner.

2. Hand and wrist control: As soon as you sense the armbar coming, grab your own wrist with your free hand to secure control over your arm. This prevents your opponent from fully extending it.

3. Protect your arm: Bend your trapped arm at the elbow to create a stronger, more stable joint. Keep your arm tight to your body to minimize your opponent's leverage.

4. Maintain posture: Arch your back and engage your core to create resistance against the armbar. This position makes it harder for your opponent to secure a solid grip and apply pressure.

5. Counterattack opportunities: Look for openings to escape the armbar by using your legs or by transitioning into a reversal or counter-submission move.

The Abdominal Stretch Move:

The abdominal stretch is a highly effective wrestling maneuver used to immobilize opponents and inflict pain. Here's how to execute the abdominal stretch:

1. Gain control: From a standing position, wrap your arm around your opponent's waist, securing a tight grip. Simultaneously, use your other arm to hook their leg from the inside.

2. Twist and stretch: Pull your opponent toward you while applying pressure to their midsection. Lean back, using your grip and leverage to generate tension and pain in their abdomen and lower back.

3. Maintain control: Use your leg hook to restrict your opponent's movement, making it difficult for them to escape or counterattack.

4. Endgame: Continue exerting pressure on your opponent's midsection while assessing opportunities to transition into another move or secure a pinfall.

Technical Falls in Wrestling:

A technical fall is an alternative way to secure victory in a wrestling match. It occurs when a wrestler accumulates a significant lead, typically by outscoring their opponent by a predetermined margin. In most cases, a technical fall results in an immediate victory, signaling the superior performance and skill of the winning wrestler.

Snapdowns for Strategic Advantage:

Snapdowns are effective techniques used to control an opponent's posture, create openings, and set up scoring opportunities. Here's how to execute a snapdown:

1. Hand fighting: Engage in hand-to-hand combat with your opponent, striving to control their wrists and arms.

2. Seize the opportunity: When your opponent's posture becomes vulnerable, snap their head down forcefully

by pulling their neck or forehead downward. This action disrupts their balance and control.

3. Capitalize on the opening: As your opponent's head drops, quickly transition into a favorable position, such as attacking their legs, executing a takedown, or maneuvering for back control.

4. Maintain momentum: Stay aggressive after the snapdown, relentlessly pursuing additional scoring opportunities while exploiting the advantage gained from disrupting your opponent's balance.


Escaping from your back and implementing effective techniques in wrestling requires a combination of technical proficiency, strategic thinking, and physical prowess. By understanding falls, defending against the armbar, utilizing the abdominal stretch, recognizing technical falls, and mastering snapdowns, you'll be well-equipped to dominate your opponents on the wrestling mat. Practice these techniques diligently, seek guidance from experienced coaches, and never stop refining your skills. Embrace the journey of improvement, and enjoy the thrill of success in the sport of wrestling.

DON'T GET CONTROLLED from Chris Chionuma and FanaticWrestling.com is available now!

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