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Combat Sports

Dummy Double-Leg Takedown

The dummy double-leg takedown practices closing distance, securing both legs, and bringing a training dummy to the mat. It develops leg drive, pulling strength, and whole-body coordination for wrestling.

Higher injury risk. Read the safety notes before adding weight.

  • Intermediate
  • Compound
  • Higher injury risk
  • Rest 2 min

How to do it

  1. Position the dummy upright in the center of the mat.
  2. Take a staggered stance within arm’s reach of the dummy.
  3. Lower your hips by bending your knees.
  4. Step your lead foot between the dummy’s legs, with your shoulder against its hip.
  5. Wrap your arms around both legs behind the knees.
  6. Lift the dummy just clear of the mat by extending your legs with your hips close to it.
  7. Pivot your feet toward the open landing area beside you.
  8. Lower the dummy onto its side by bending your knees.

Form cues

  • Keep your chest tall
  • Keep your head snug against its side
  • Squeeze your elbows toward your ribs
  • Exhale through the drive

Common mistakes

  • Reaching from too far awayStart closer so you can secure the legs without stretching your arms or tipping forward.
  • Twisting on a planted footUse small turning steps so your knees follow the direction of your toes.
  • Pulling mainly with your armsUse your arms to hold the legs while your lower body supplies the lift.

Safety

A heavy or poorly controlled dummy can pull you off balance or land on your knee or foot. Rushed entries and turns can strain your neck, lower back, or knees.

  • Check that the mat does not slide and that the entire landing area is clear.
  • Learn the sequence slowly with a light dummy before adding weight or speed.
  • End the set when fatigue prevents a controlled landing.
  • Reset the dummy from a stable squat or kneeling position rather than hauling it upright with a rounded back.

Choose entry-only practice or seek advice from a physiotherapist first if you have neck, back, or knee symptoms or difficulty maintaining balance.

Muscles worked

Front
Back

Primary muscles

  • Glutes
  • Lats
  • Quadriceps

Secondary muscles

  • Abs
  • Forearms
  • Hamstrings

Equipment

  • Combat Training Mat
  • Throwing / Takedown Dummy

Sets and reps

Sets
2–3
Target
3–5 reps
Rest
2 min

Log the dummy’s weight, counting each completed takedown as one rep.

Variations

Easier

Harder