Combat Sports
Sprawl Go-Behind Drill
The sprawl go-behind drill practices moving from a defended wrestling shot to a position behind your partner. It trains coordinated footwork, hip control, and upper-body positioning with light partner contact.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Crouch facing a cooperative partner who is stationary on hands and knees.
- Place one hand on their upper back, with your other hand lightly holding their near upper arm.
- Walk your feet backward into a wide sprawl position with your hips low.
- Lower your chest into light contact across their shoulder blades.
- Circle toward the held arm using short steps around your partner.
- Settle behind their hips with your hands resting lightly at their waist.
- Release your partner to finish the repetition.
Form cues
- Carry your weight through your own feet.
- Keep your ribs over your pelvis.
- Move smoothly, not explosively.
Common mistakes
- Crossing your feetUse small side steps so your feet stay separated throughout the circle.
- Circling too far awayStay close enough to maintain light upper-body contact until you reach the rear angle.
- Pulling the arm behind the shoulderEase your grip as you pass the shoulder so the arm stays in a comfortable position.
Safety
Dropping your weight onto your partner can strain their neck or shoulders or collapse their supporting arms. Rushed circling can also cause trips or knee twists.
- Use a clean mat with clear space around both partners.
- Agree on minimal resistance and a stop signal before starting.
- Keep all grips and pressure off the head and neck.
- End at the rear position without adding a takedown, turn, or downward drive.
If either partner has neck, shoulder, wrist, or knee pain, use contact-free footwork or seek advice from a physiotherapist before partner practice.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps per side
- Rest
- 45 sec
Count each go-behind as one rep, allowing your partner to rebuild a stable base before the next attempt.