How to Stand Up in Wrestling

One basic defensive wrestling move that enables you to get out of a number of holds is the stand up. The stand up is just what it sounds like: you stand up with explosive force to get out of the hold.

Difficulty: Moderately Easy

Instructions

1. Start the move on your knees with your hands on the mat in front of you. Ask your practice partner to put you in a hold from behind, with his right arm around your torso. This position best helps you practice your stand up.

2. Move your left arm in front of your right knee and reach around to your partner's grip with your right hand to get hand control.

3. Come up onto your knees. Pull your left leg up so your foot is on the floor and your thigh and knee form a 90-degree angle.

4. Push straight down into the mat with your left leg. Push into your partner with your back at the same time to help you explode to your feet.

5. Grab your partner's grip with both of your hands to break it. Pull her right hand back slightly behind you.

6. Step away from your partner with your left leg. Pivot to face your opponent, taking an offensive stance.

7. Practice the stand up a few times slowly before you try it at real speed or in an actual wrestling match.

Tips & Warnings

• To improve your stand up, practice exploding up from the mat, using the same basic technique. Without an opponent's pressure on your back, you can develop your leg muscles and get even more of an explosive movement when you're wrestling.
• Keep your elbows close to your body as you do the stand up.

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