Combat Sports
Body-Lock Takedown
The body-lock takedown uses a close torso grip and coordinated leg drive to bring a partner to the mat. This controlled outside-step version trains balance, grip, and whole-body coordination.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Face your partner in a staggered stance with your knees slightly bent.
- Clasp your hands behind your partner’s waist with your arms beneath theirs.
- Bring your chest against their torso with your head snug against one side of their upper chest.
- Step your lead foot just outside their foot on the agreed landing side.
- Guide their weight beyond that foot using your body lock.
- Lower your partner onto their side by bending your knees while rotating together toward the landing side.
- Settle beside their torso in a stable top position.
- Release the body lock once both of you are stable.
Form cues
- Keep your elbows close.
- Keep your chin tucked.
- Exhale through the finish.
Common mistakes
- Pulling with only your armsUse your stepping motion and torso pressure to shift your partner’s balance rather than yanking them toward you.
- Folding at the waistKeep your trunk upright enough to lower through your legs instead of rounding over your partner.
- Turning over a planted kneeReposition your feet through the turn so your knees follow your toes.
Safety
An uncontrolled landing can injure either person’s head, neck, shoulder, or ribs. Trapping a foot during rotation can strain the knee, especially when resistance or fatigue increases.
- Use a clear combat-training mat with enough space for both people to land fully on it.
- Practice under qualified combat-sports supervision with a partner who has learned safe breakfalls.
- Agree on the landing side, endpoint, low resistance, and stop signal before each set.
- Keep the finish low; do not lift, slam, or drop your body weight onto your partner.
Choose entry-only practice if either person cannot land safely, and get medical or physiotherapy advice before attempting full takedowns with current neck, back, shoulder, or knee symptoms.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps per side
- Rest
- 2 min
Treat these as separate technical repetitions, resetting fully between attempts rather than working for speed or exhaustion.