Combat Sports
Wrestling Duckunder Drill
The wrestling duckunder drill practices passing beneath a partner’s arm to reach a rear angle without a takedown. It develops coordinated footwork, grip control, and trunk stability.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Face your partner in a staggered wrestling stance, close enough to reach their upper arms.
- Place one hand inside their upper arm just above the elbow, with your other hand resting lightly on their opposite shoulder.
- Bend your knees to lower yourself below their shoulder level.
- Guide the elbow above your inside hand upward to create space for your head.
- Step past your partner on the lifted-arm side, passing your head beneath their arm.
- Pivot toward your partner’s back to finish just behind their shoulder.
- Release your hand contact.
- Step back to your starting position.
Form cues
- Keep your neck long
- Keep your hips beneath your shoulders
- Use soft, quiet footwork
Common mistakes
- Pulling the arm across your pathGuide the elbow away from your entry lane rather than dragging it across your chest.
- Ducking from too far awayStart within comfortable bent-elbow reach so you do not have to lunge under the arm.
- Crossing your feetMove the foot nearest the opening first, keeping enough space between your feet to stay balanced.
Safety
Forcing the lifted arm can strain your partner’s shoulder. Rushing through a narrow opening can cause head or neck contact, while tangled feet can cause a fall.
- Use a cooperative partner with minimal resistance at a slow, controlled pace.
- Agree on a stop signal before starting; stop immediately if either person feels pain or loses balance.
- Keep the mat clear of nearby pairs and loose objects.
- End at the rear angle without locking the waist, twisting the arm, or attempting a takedown.
If you have neck, shoulder, or knee pain, get advice from a physiotherapist or doctor before practicing partner entries.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps per side
- Rest
- 45 sec