A strong double leg takedown needs a setup that moves the opponent, a low penetration step, and a finish that fits their reaction. The arm drag pulls the opponent’s arm across to open the hips; the post pushes their head or arm to create a reaction. Common finishes include driving through, lifting and returning them to the mat, or turning the corner.
Setups and finishes
| Technique | How it works |
|---|---|
| Arm drag setup | Pull the opponent’s arm across your body, then shoot as they turn |
| Post setup | Post on the head or arm, they push back, you shoot under |
| Drive-through finish | Head up, drive forward and take them straight down |
| Lift finish | Lift with the legs, rotate, and return them safely to the mat |
| Turn the corner | Step around, head to the outside, pull the hips down |
Technique keys
- Change levels before you shoot, not while stepping.
- Penetrate deep with the lead knee near the opponent’s feet.
- Keep the head up and back straight.
- Lock hands behind the knees or hips.
- In a lift, return the opponent to the mat with control to avoid a slam.
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
Is lifting an opponent legal?
Yes, but returning them to the mat with unnecessary force is a slam, which is illegal and penalised.
What is the best setup for a double leg?
Any setup that moves the opponent, like the arm drag or post, works better than shooting from a static stance.
Should my head be inside or outside on a double?
On a standard double the head is usually to one side of the opponent’s body, kept up for posture.
