Penetration Steps in Wrestling Personal Training
- jamie03066
- 2 days ago
- 2 min read
27.01.2026
Wrestling Personal Training
My client is on the third hour of his first Wrestling Personal Training course with me. We do not teach a particular style or sport of Wrestling, but rather grapple loosely to various rule-sets. For example, during the first half of my client's course we are exploring much of the basic Greco-Roman Wrestling syllabus. This is train good positioning and knowledge of grips.
Today's class focused on the penetration step. However, before we trained the inside and outside versions along with two basic waistlock takedowns, I warmed my client up with relevant movements.
Wrestling Warm-up
Without exception, wrestling warm-ups are tough. Any time I have trained in wrestling there was a high bar of expectation placed on individual athleticism. In India they blast out huge repetitions of baithaks and dands. They are also known as Indian or Hindu squats and press-ups. However, unlike their more conventional versions, these exercises double as excellent dynamic stretches. Greco and Freestyle Wrestling gyms also expect countless sprawls, walking lunges and acrobatic movements. My view is that all of this great for specific conditioning and would fit firmly under my Triple C Fitness work as well as homework for my clients who should work to build their overall fitness for the activity. However, my job in the one-hour allocated is to teach technique and the art of stand-up grappling. Therefore, we take from these exercises to do just enough to ensure my client's muscles are activated and his range of mobility is safely achieved.
I spent more time going through breakfalls though as we are moving more into throws outside of the sag range. We also rolled forwards, sideways and backwards.
Inside Penetration Step
The inside penetration step for Greco-Roman Wrestling drives the lead leg between the opponent's legs to get below the opponent's centre of gravity. Here you have the leverage to break their posture and complete the takedown. Whilst he was learning the penetration step, I had him drill the pick-up action. We used a double under-hook to waist-lock hold. Here I had my client used the side of his head placed on the far side of the opponent's ribcage to press in the direction of the throw and pull in the opposite direction with their waist-lock. Together the takedown involved lifting the opponent whilst sending their legs in the opposite direction of the throw and switching hand positions as my client landed in side control.
Outside Penetration Step
The outside penetration step requires that the grappler steps forward and then "turns a corner" to the outside of the opponent's leg. This is particularly good for taking down to the side or rear of an opponent. Again, we used a waist-lock.
Sparring
We worked through a series of games to break the posture and control the centre, using collar/elbow ties, under-hooks, arm-drags and two-on-ones. Next week, we will put the penetration steps under pressure.
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