Your base is your strong bottom position: hands under your shoulders, knees under your hips, head up and back flat. When you get broken down, the first priority is to get back to your base by bringing your hands and knees under you before trying to escape or reverse.
Strong base checklist
| Element | Key point |
|---|---|
| Hands | Under the shoulders, elbows in |
| Knees | Under the hips, wide enough for balance |
| Head | Up, eyes forward |
| Back | Flat, hips down |
| Weight | Balanced so you can move quickly |
Getting back to base
- Bring your elbows back in toward your knees.
- Post one hand and drive back to your knees.
- Use hip heists and sit-outs when opponents flatten you.
- Fight hand control before trying to stand up.
- Keep moving; a stalled bottom wrestler gets ridden out.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
Why is a good base important?
It stops opponents from breaking you down and gives you a platform to escape.
What is the referee’s position?
The starting position for top and bottom; rules specify where hands and knees must be.
What should I do if I am flattened out?
Get elbows in, create space with your hips and work back to your knees.
