Combat Sports
Dummy Body-Lock Takedown
The dummy body-lock takedown practices lifting, turning, and lowering a training dummy from a close torso grip. It develops coordinated leg drive, pulling strength, and trunk control for takedowns.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Stand close to the upright dummy in a staggered stance.
- Clasp your hands palm-to-palm around its waist, with your chest against its torso.
- Step your lead foot just outside the dummy's base.
- Lower your hips by bending your knees.
- Lift the dummy just clear of the mat by extending your legs.
- Turn toward the outside angle using short pivoting steps.
- Lower the dummy onto its side on the mat with your grip maintained until it rests fully.
Form cues
- Squeeze your elbows toward your ribs.
- Keep your head over your hips.
- Exhale through the lift.
Common mistakes
- Loose body lockRemove slack from your grip before initiating the lift.
- Arching your lower backBrace your abdomen to keep your ribs stacked over your pelvis.
- Pulling mainly with your armsUse your arms to secure the dummy rather than curl it upward.
Safety
An awkward or heavy dummy can strain your lower back during the lift or turn. Losing balance or control during the landing can trap your feet or hands beneath it.
- Check that the mat cannot slide and the entire turning and landing area is clear.
- Start with a light dummy you can lower slowly without losing balance.
- Keep your feet out of the landing path and your hands away from beneath the dummy.
- End the set when control deteriorates; get help resetting a dummy you cannot safely raise from the floor.
Choose entry-only practice or seek advice from a physiotherapist first if back, knee, or shoulder symptoms limit lifting or turning.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
- Throwing / Takedown Dummy
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 2 min
Practice both turning directions with a full reset between repetitions.