Wrestling has hundreds of named techniques. But the wrestlers who win matches, who make teams and climb podiums, don't use hundreds of moves. They use 5-8 techniques that they've drilled thousands of times. Depth beats breadth every time.
This complete list of wrestling moves covers every major technique category: takedowns, throws, pins, escapes, and reversals. As the instructor puts it: "Even if you don't like to do a move, have a feel for it so that if the guy tries to do it to you, you can feel it coming." Each move is rated by difficulty and effectiveness so you know what to prioritize based on your experience level.
The Master's Rule
Jon Trenge, 3x NCAA All-American: "You don't need more moves. You need better setups for the moves you already have." This list is a reference, not a training program. Pick 2-3 techniques from each category, drill them until they're automatic, and then add more. A wrestler who can finish a double leg 80% of the time beats a wrestler who "knows" 20 takedowns but finishes 20% of the time.
Takedowns: Getting the Fight to the Mat
Takedowns are the bread and butter of neutral position wrestling. They score points and put you in a dominant position.
Beginner takedowns: Double leg (the king of takedowns, drives through both legs), Single leg (grab one leg, multiple finishes), Snap down (pull their head to the mat, score or set up other attacks). As the instructor demonstrates: "A lot of times guys will be in the tie up. And it's a never ending cycle of me being in bad position. So what I'll do is chop them both at the same time. Pull in towards me and snap down. His reaction is pull back and stand up. I'm already low, so I can shoot right away." Intermediate: High crotch (inside single leg variation), Fireman's carry (arm control throw, covered in our fireman's carry guide), Ankle pick (subtle reach under for the ankle). Advanced: Duck under (under the arm to back exposure), Slide by (head fake to side entry).
Throws: Upper Body Takedowns
Throws work from the clinch position. They're essential for Greco-Roman wrestling and effective in any style when your opponent is defending shots by keeping their hips back.
Essential throws: Arm drag to outside single (create angle, take the leg), Inside trip (foot behind theirs, drive through), Polish throw (duck under to body lock throw, covered in detail below). Advanced: Lateral drop (explosive side throw), Head and arm throw (control head, whip over the hip), Suplex (body lock lift and arch, see our suplex guide).
Pins and Turns: Finishing on Top
Once you're on top, pins and turns score points and win by fall. The top game is what separates grinders from finishers.
Essential pins: Half nelson (arm under the neck, drive the shoulder to the mat), Cradle (lock their head and knee together), Arm bar and half (wrist control plus half nelson). Turns from top: Crossface (forearm across the face, turn them to their back), Chicken wing (underhook the arm, leverage the shoulder), Turk (leg ride to exposure). Every pin starts with controlling the near-side arm and driving your weight into them.
Escapes and Reversals: Getting Off Bottom
Bottom position in wrestling is about one thing: getting back to your feet or getting behind your opponent. Standing up is the most reliable escape at every level.
Essential escapes: Stand-up (base out, hand control, stand up, turn), Sit-out (sit through, face away, spin behind), Switch (reverse and take the back). Advanced reversals: Granby roll (shoulder roll to guard recovery), Peterson (roll with cradle counter), Short-sit to single (sit and immediately attack their leg). The stand-up is the escape you drill most. It works at every level from youth to Olympic.
Defense: Sprawl and Counter
Takedown defense is half the game. If your opponent can't take you down, they can't score from neutral. The sprawl is the foundation of all wrestling defense.
When they shoot, kick your legs back and drive your hips into their shoulders. Your weight flattens them to the mat. From the sprawl, you can spin behind (back take), apply a front headlock (snap down or guillotine), or disengage and reset to neutral. See our detailed sprawl defense guide for the full breakdown.
Your Wrestling Move Priority
Year 1: Double leg, single leg, stand-up escape, half nelson. Year 2: Add snap down, arm drag, and 1-2 throws. Year 3: Develop a chain (snap down to single, arm drag to double, failed shot to switch). That's not a suggestion. That's how most successful wrestling programs are structured. Foundation first, variety second.