5 wrestling exercises for beginners

Wrestling starts on the ground — literally

Walking onto a wrestling mat for the first time can feel overwhelming. Everyone around you seems to know exactly what they're doing, and you're still trying to figure out how someone can take another person down so effortlessly. The truth is simple: every great wrestler started exactly where you are right now.

Wrestling is one of the strongest foundations in combat sports. It develops your ability to control your opponent, decide where the fight takes place and dictate distance. But before you get to spectacular takedowns, you need to build the foundation. And foundations are built through repetition, sweat and the right exercises.

In this article, we share the 5 fundamental exercises we work on with every beginner at BadAzz Station. They're simple to understand, demanding to execute and transformative over time.

1. Sprawl: the foundation of your defence

If there is one movement every wrestler and MMA fighter needs to master from day one, it's the sprawl. It's your first line of defence against an opponent's takedown attempt.

The mechanics are straightforward: when your opponent shoots for your hips, you explosively drive your legs back, push your hips to the ground and keep your weight on them to neutralise the threat. Simple on paper. In practice, it demands coordination, fast reaction and core strength.

How to drill it:

• Start in your fighting stance, knees slightly bent.
• On a signal (or your own cue), explode into the sprawl, driving your legs back as fast as possible.
• Keep your hips low and hold your weight over the imaginary opponent for two seconds.
• Return to your starting position and repeat.
• Do 4 sets of 10 reps, with 45 seconds of rest between sets.

Over time, this movement becomes instinctive. That automatisation is what separates an experienced fighter from a beginner under real pressure.

2. Penetration step: the key to entering a takedown

The penetration step is the entry movement for any basic takedown, whether a double leg or a single leg. It's the moment you move from outside your opponent's range to inside, in a position of control. Getting it wrong means exposing yourself to the clinch, knees or punches. Getting it right means the fight is in your hands.

This drill trains explosion, entry angle and body position during the shot.

How to drill it:

• Start in your wrestling stance, dominant foot forward.
• Take a long, explosive step forward, with your knee touching (or grazing) the mat.
• Keep your torso upright and your head up — never down, to protect your neck.
• Both arms drive forward simultaneously, simulating the grip on your opponent's legs.
• Return to your starting position in a controlled manner and repeat on the other side.
• Do 3 sets of 12 reps per leg.

Many beginners make the mistake of looking down during the entry. Head always up, always watching your opponent. It's a matter of both safety and tactical effectiveness.

3. Bridging: control the ground or the ground controls you

The bridge is a wrestling exercise with two purposes: strengthening the posterior chain (neck, traps, lower back, glutes) and training the recovery movement when you're in a bad position on the ground.

When an opponent has you in a guard pass or in mount, the bridge is your tool to create space, reverse position or simply prevent them from pinning you. It appears constantly in wrestling, luta-livre and grappling.

How to drill it:

• Lie on your back with knees bent and feet flat on the mat.
• Drive your hips as high as possible, squeezing your glutes and bracing your core.
• For the dynamic version (wrestling bridge), use your head as a support point and roll from shoulder to shoulder while keeping your hips elevated.
• Do 3 sets of 15 static reps, or 3 sets of 10 dynamic bridges.

Honest warning: the dynamic bridge is demanding on the neck if you've never trained it before. Always start with the static version and progress gradually. The neck is a critical area in wrestling — never neglect strengthening it.

4. Sit-out: escape from underneath when your opponent dominates

The sit-out is one of the most commonly used escape movements in wrestling when you're in the referee's position (on all fours, with your opponent on top trying to control you). The goal is simple: escape the control and create a neutral or attacking position.

Technically, it involves "sitting out" laterally while rotating the torso, removing support from one side and creating enough rotation to clear the control zone. It's a movement that combines mobility, timing and core strength.

How to drill it:

• Start on all fours (hands and knees on the mat).
• Sweep one leg to the side while rotating your torso in that direction, effectively sitting to that side.
• The opposite arm stabilises, and the movement ends with your torso rotated and hips on the mat, facing sideways.
• Repeat to the other side in a fluid motion.
• Do 4 sets of 8 reps per side, focusing on fluidity rather than speed.

Speed comes with repetition. In your first sessions, focus only on understanding the mechanics. Explosiveness will come naturally once the motor pattern is well established.

5. Level change: master vertical distance

The level change is not really an isolated technique — it's a fundamental skill that runs through all of wrestling. It's the ability to drop your centre of gravity quickly and in a controlled manner, without losing balance or compromising your posture.

A wrestler who can change levels explosively has access to every takedown entry. One who can't is stuck at a single distance, becoming predictable and easy to read. This drill trains exactly that capacity, combining leg strength, hip mobility and body awareness.

How to drill it:

• Start in your wrestling stance, feet shoulder-width apart, knees slightly bent.
• Drop your centre of gravity by bending your knees and leaning your torso slightly forward — as if shooting for a takedown, but without taking the step.
• Return to your starting position in a controlled manner.
• Progressively add movement: step forward, sideways, backwards, changing levels with each step.
• Do rounds of 30 seconds on, 30 seconds off, for 5 to 6 rounds.

This drill looks simple, but after five rounds your quads will have a very different opinion. It's brutal and effective — exactly the kind of work we do every day at BadAzz Station.

How to integrate these exercises into your training

The best way to work through these five exercises is as a block at the start of your wrestling session, functioning as a technical warm-up and muscle activation. You can also use them on complementary fitness days, especially if you haven't started regular classes yet.

A suggested sequence for beginners:

• 5 minutes of general warm-up (light jog, joint mobility)
• Sprawl: 4 sets of 10 reps
• Penetration step: 3 sets of 12 reps per leg
• Level change: 5 rounds of 30 seconds
• Sit-out: 4 sets of 8 reps per side
• Bridging: 3 sets of 15 reps
• 5 minutes of stretching and cool-down

If you can train three times a week, aim to run this block at least twice. Consistency is what turns a beginner into a fighter. There are no shortcuts, but there is a clear path — and it starts here.

Once you feel comfortable with these movements in isolation, it's time to apply them with a training partner. That's where wrestling truly comes alive. For that, nothing replaces a structured training environment with quality coaching and a solid team around you. Check out our schedule and find out when you can start your wrestling classes at BadAzz Station.

Frequently asked questions

Do I need martial arts experience to start wrestling?

No. Wrestling is a martial art that fully welcomes beginners with no prior experience. The exercises in this article were designed specifically for people starting from scratch. In our classes at BadAzz Station, we always teach from the fundamentals, with progression tailored to each athlete.

Is wrestling dangerous for beginners?

Like any contact sport, wrestling carries some risk. However, with proper technical progression, a good warm-up and a responsible training environment, those risks are very low. Neck strengthening work — such as bridging — is precisely one of the ways to prevent injuries from the very beginning.

Are these exercises useful for MMA or kickboxing too?

Absolutely. The sprawl, penetration step and level change are skills that transfer directly to MMA and, to a lesser extent, to kickboxing in terms of distance management and footwork. Wrestling is a foundation that enriches every martial art.

How often should I train these exercises?

For beginners, two to three sessions per week is ideal. Training more than that without adequate recovery can lead to overuse injuries, especially in the knees and hip flexors. Quality and consistency will always outperform excessive volume.

How can I start wrestling training at BadAzz Station?

It's straightforward. Check out our pricing or get in touch with us directly. Our team answers all your questions and helps you find the schedule and plan that best fits your routine and goals. The first class is the hardest step — but also the most important one.