Combat Sports
Wrestling Pummeling Drill
The wrestling pummeling drill is a cooperative standing exercise where partners alternate arms beneath each other’s armpits. It practices inside arm position, balance, and upper-body control without throws.
- Beginner
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand close to your partner with your feet staggered and knees slightly bent.
- Place one arm beneath your partner’s armpit, with your palm on their upper back; this is an underhook.
- Rest your other arm over your partner’s upper arm.
- Slide your outside hand between your chests into your partner’s armpit to gain a new underhook.
- Let your opposite arm slide outward over your partner’s upper arm as they gain their own underhook.
- Alternate sides with your partner for the planned interval.
- Release arm contact at the end of the interval.
- Step back into your own space.
Form cues
- Keep your elbows near your ribs.
- Keep your head beside your partner’s.
- Breathe steadily through each exchange.
Common mistakes
- Leaning heavily into your partnerKeep your weight over your own feet so you can stay upright if your partner moves.
- Crossing your feetUse short steps that preserve space between your feet as you adjust position.
- Blocking every exchangeYield the arm position as your partner swims inside so the drill stays cooperative rather than becoming a strength contest.
Safety
Forcing an arm upward or twisting against resistance can strain the shoulder. Sudden pressure or tangled feet can cause a collision or fall.
- Use a clear, dry training mat with room to move.
- Agree on light resistance and a stop signal before starting; disengage immediately when either partner signals.
- Keep this drill free of throws, trips, neck pressure, and locked grips around the torso.
- Keep arm exchanges within a comfortable range; stop if you feel pain or lose controlled movement.
If you have shoulder instability, recent upper-body injury, or balance difficulties, get advice from a physiotherapist or doctor before practicing with partner resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 2–3
- Target
- 30–60 seconds
- Rest
- 45 sec
Start at a slow pace that lets both partners complete each exchange smoothly.