By The HoopsKing Team on 08/01/2026 | Wrestling, Training
A double leg takedown is wrestling's highest percentage attack, and shooting one well comes down to three things: a low level change, an explosive penetration step into your opponent's hips, and a finish that drives through him instead of into him. Get those three in the right order and you will score from the center of the mat against bigger, stronger opponents. Below is the full step by step, plus the drills and strength work that turn a slow shot into a takedown nobody can stop.
What is a double leg takedown?
A double leg is an attack where you drop your level, step in between your opponent's feet, wrap both of his legs at the knees or thighs, and drive him to the mat to earn two points. It is the first takedown most coaches teach because the mechanics carry over to freestyle wrestling, folkstyle, judo, and MMA. Once you own it, everything else in your offense opens up.
The move looks simple on tape, but the difference between a shot that scores and one that gets sprawled on is timing and posture. You want to close distance on your terms, stay chest up as you penetrate, and keep your feet moving all the way through the finish.
How do you shoot a double leg step by step?
Break the shot into five phases and drill each one until it feels automatic.
- Set your stance. Feet a little wider than shoulder width, knees bent, hips low, hands active. You cannot shoot fast from a tall, stiff posture.
- Level change. Bend your knees and drop straight down so your hips sink below your opponent's hips. Keep your head and chest up. Dropping your level, not just your head, is what makes the shot hard to stop.
- Penetration step. Drive your lead foot deep between his feet and plant it under his hips. Your back knee follows toward the mat. This step is explosive and covers real distance.
- Wrap and drive. Wrap both hands behind his knees, pull his legs together, put your near shoulder into his midsection, and drive forward off your back leg. Never stop your feet.
- Finish. Turn the corner, lift or cut the far knee, and follow him to the mat while keeping your hips heavy so he cannot roll through.
Lateral resistance bands that build the hip drive and level change strength every double leg shot depends on.
Get Yours ($39.99) →What are the key checkpoints on every shot?
Use this quick reference to self correct after a bad rep. Most missed shots come from one of these three breakdowns.
| Phase | What to do | Common mistake |
|---|---|---|
| Level change | Sink hips below your opponent's hips, chest up | Ducking the head instead of dropping the level |
| Penetration | Deep lead step planted under the hips | Short step that leaves you reaching for the legs |
| Drive | Keep feet churning through contact | Stopping the feet and stalling on the legs |
| Finish | Turn the corner, heavy hips, follow him down | Standing straight up and getting whizzered |
How do you set up the shot so it lands?
Elite wrestlers rarely shoot from open space. They earn the takedown with hand fighting first. Snap the head, control a wrist, or fake a high attack to get a reaction, then change levels the instant your opponent stands tall or reaches. A good rule: make him move, then shoot into the space he just gave you. Chaining a fake upper body attack into a double leg is one of the highest percentage entries in the sport.
Distance matters too. You want to be close enough that one explosive step reaches the hips. If you shoot from too far away, even a perfect level change ends with your opponent sprawling back and flattening you out.
How do you get stronger and faster at shooting?
A double leg is a lower body power move disguised as a wrestling skill. The wrestlers who shoot the fastest have explosive hips, strong hip flexors, and the lateral strength to change directions on a re shot. Two to three short strength sessions per week move the needle quickly.
- Banded level changes. Loop a band around your hips and drop into your level change against the resistance for 3 sets of 10. This trains the exact motion under load.
- Lateral band walks. Build the side to side hip strength that powers your finish and your scramble defense.
- Resisted penetration steps. Add band tension to your shot so your first step gets more explosive over 4 to 6 weeks.
Progressive loop bands for explosive penetration steps, hip drive, and full body power. Start at the Small and work up.
Get Yours ($19.99) →Double leg questions wrestlers ask
How deep should my penetration step be?
Deep enough that your planted foot lands directly under your opponent's hips, not in front of his feet. If you have to lean and reach for the legs, your step was too short.
Why do I keep getting sprawled on?
Usually you are telegraphing the shot or shooting from too far out. Set it up with hand fighting, close the gap, and drive your feet through the finish instead of stalling on the legs.
Should I finish by lifting or cutting the corner?
Both work. Lifting suits stronger wrestlers with good hip strength, while cutting the corner and running the pipe is faster and lower risk for lighter, quicker wrestlers.
How often should I drill it?
Hit shot entries every practice. Even 50 quality penetration steps a day will make the motion feel automatic within a few weeks.
Is the double leg legal in freestyle and folkstyle?
Yes. The finish rules differ slightly between styles, but the shot itself is a core scoring attack in both.
Build a takedown nobody can stop
Add explosive hip drive and lateral power to your shot with band work you can do at home.
Tags: Wrestling, Double Leg Takedown, Takedowns, Training Equipment, Resistance Bands, Strength
