How to Do a Penn State Stand Up in Wrestling

In wrestling, whenever the competitors go off the mat while they are on the ground and after each period, they start in the referee's position, with one man down and the other on top and behind in a dominant position. Its the bottom man's task to attempt to escape when the referee blows the whistle as the top man tries to break him down. The Penn State stand up is an explosive move that the bottom man can use to burst to his feet and escape quickly.

Difficulty: Moderately Challenging

Instructions

1. Assume the referee's position, with one man down on his hands and knees and the other behind with one hand on the elbow and the other on the stomach.

2. When the referee blows the whistle, spring upward off both feet with as much force as possible, getting your feet up and out in front of you so that you come to a stand. Some wrestlers naturally lay their laces flat on the mat when they are in the bottom position. To do a Penn State stand up, you must have your ankles bent with the bottoms of your toes in contact with the mat during the referee's position so that you can spring off the ground. As you leap upward, keep pressure back into your opponent.

3. Your opponent will likely follow and lock his arms around your waist. Keep pressure back and break his grip over your hip, putting pressure on the meaty part of his hand between his thumb and fingers to weaken his grasp.

4. When his grip breaks, quickly turn to face your opponent, tossing his hands behind you as you turn to keep him from locking them up again.

Tips & Warnings

• Strong legs and natural explosiveness are make the Penn State stand up much easier.
• The Penn State stand up is best used to score an escape in a time constrained situation at the end of a period.

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