Combat Sports
Wrestling Level Change
The wrestling level change lowers your body from a wrestling stance to prepare for an attack. It trains leg control and balance while keeping you ready to move.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Take a wrestling stance with your feet slightly wider than hip-width, one foot slightly forward, knees soft, and hands in front.
- Lower your hips several inches by bending your knees, hips, and ankles without changing your foot position.
- Push through your feet to return to your starting stance.
Form cues
- Keep your eyes on your opponent.
- Keep your knees tracking over your toes.
- Stay smooth in both directions.
Common mistakes
- Folding at the waistLower your whole stance rather than dipping your chest toward the floor.
- Dropping too deepUse a depth that lets you reverse direction without rocking or taking a recovery step.
- Standing tall between repsFinish each repetition in your original wrestling stance rather than straightening your legs completely.
Safety
A slippery surface or a rushed change of direction can cause a slip or strain a knee or ankle. Fatigue can make these errors more likely.
- Use a dry, flat mat with clear space around you.
- Practice slowly before adding speed or an opponent.
- End the set when you can no longer control the lowering motion.
If you have knee, hip, or ankle pain, use a shallower range and seek advice from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Count one lowering and return to your stance as one rep.