A straight lift raises the opponent off the mat so you can return them in control for points. Lock around the waist or body, lower your hips, lift with your legs, and return the opponent to the mat safely, bringing them down on their side or knees rather than dropping them.
Lift steps
| Step | Key point |
|---|---|
| Lock | Body lock or tight waist with hands locked |
| Hips | Get your hips under theirs |
| Lift | Stand up with your legs, back straight |
| Turn | Rotate slightly to control the landing |
| Return | Bring them down safely with control |
Safety and rules
- In folkstyle, a lifted wrestler must be returned safely; slams are illegal.
- Do not drive the opponent head-first.
- Keep your own back straight to prevent injury.
- Practise with a partner of similar size.
- Learn under a coach’s supervision.
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.
Rules reference: NFHS Wrestling Rules Book (US high school), NCAA Wrestling Rules (US college) and United World Wrestling rules (freestyle and Greco-Roman). Scoring values differ between these codes.
Frequently asked questions
Is lifting legal in wrestling?
Yes, but the lifting wrestler is responsible for a safe return to the mat.
What is a slam?
Returning a lifted opponent to the mat with unnecessary force; it is illegal and penalised.
How do I defend a lift?
Keep your weight low, hook a leg, and control the opponent’s hands.
