Switch from Bottom
Bottom Wrestling
Legend
- player
- movement path
How it works
Execute a switch reversal from referee's position, transitioning from bottom to a 2-point reversal position on top.
What you need
- wrestling mat
Your focus
The switch is an aggressive bottom move that earns 2 points rather than the 1 earned by an escape, making it a high-value tool for wrestlers who can execute it consistently. It requires hip explosion and timing rather than size or strength, making it accessible for all body types. Developing comfort with the switch builds offensive confidence from the bottom position.
Start in referee's position with a partner in a basic waist ride.
Sit back onto the hip of the arm being controlled, using the elbow to push the top wrestler's arm up.
Reach back with the switching arm, grab the back of the top wrestler's elbow, and rotate hips to take over.
Finish on top in a control position facing the same direction; complete 5 reps per side for 3 sets.
Goal
Success is completing the switch and landing in a control position, not just turning your hips, but actually reversing the situation.
Helpful cues
- Sit hard onto your hip, don't just lean
- Grab the elbow, not the wrist, for the switch
- Your hips do the work, keep arms close to finish
Adjust the challenge
Make it easier
Strip it back
Partner resists minimally and allows the switch to develop timing.
UpLVL it
Add the next challenge
Top partner actively tries to sprawl or flatten out after the sit-back.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.