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Wrestling Drills for Beginners | WG Blog

Posted by Jeffrey Pape on

There are few sports like wrestling. To an outsider, it may just look like a contest of brute strength, but the reality is much different. While strength is indeed important, wrestling is first and foremost a sport about skill, endurance, and dedication. Newcomers to the sport are often surprised by this, and without the right wrestling shoes and other equipment, as well as a proper foundation in the basics, it can become difficult to improve and excel. The following exercises are great examples of drills and techniques that novice wrestlers should practice.

Shadow Wrestling

Shadow wrestling is one of the best drills beginning wrestlers can do. This drill involves practicing takedown techniques against an imaginary opponent. While some may feel ridiculous facing off against their own shadow, this drill is an excellent way to master takedown techniques and also can serve a dual purpose as a conditioning drill. Shadow wrestling can be performed solo or in turns as a team drill.

Standing Grabber

Another relatively simple drill for novice wrestlers is grabber. This drill is performed by two wrestlers. The goal is to either get a body lock on your opponent, or to get behind them while remaining on your feet. In addition to body locks, other techniques such as wrist locks can be used. This drill is great both for technique as well as upper body training.


One of the most important concepts wrestlers need to master is how not to get pinned. No matter how good a wrestler is, or how in shape they are, they will find themselves with their backs against the mat. This drill teaches young wrestlers how to avoid and escape from this situation. Bridging is performed by starting on the back and lifting the shoulders off the mat by getting up on one's heels, neck, and hands. Once a wrestler is in this position, he then learns how to escape by rotating his heels and hands to get back on his feet. Bridging is a great drill to teach young wrestlers, but is also a great way to practice the basics for athletes of all ages and skill levels.
Practice makes perfect. Keep training and working on these techniques and you will be a pro in no time.