The suplex is a throw in which you lock your arms around your opponent’s body, lift them, arch backward and turn in the air so they land on their back and you land on top. It is the signature throw of Greco-Roman wrestling, where leg attacks are banned, and it is also used in freestyle. Because it sends the opponent through a high arc, it can score big points in international wrestling, but it also carries real risk, so it must be learned in stages, on thick mats, under a qualified coach.
This guide explains how the suplex works, the grips and body position it needs, a step-by-step breakdown, how it scores in each style, the safety rules, and a sensible progression for learning it.
How the suplex works
The suplex relies on hip position more than arm strength. The thrower gets their hips lower than and in front of the opponent’s hips, locks a tight grip around the body, and uses the legs to lift. Then the thrower arches the back, looking behind, and rotates so the opponent travels over and lands flat on their back. A correctly executed suplex turns in the air so the opponent lands on their back or side, not on the head or neck, and the thrower lands on top in control.
| Phase | What happens | Key point |
|---|---|---|
| Grip | Body lock around the waist or chest, often with one arm trapped | Hands locked tight, chest to chest |
| Hip position | Thrower’s hips drop lower than the opponent’s | Hips in front of theirs, knees bent |
| Lift | Drive up with the legs | Lift with the legs, not the back |
| Arch | Arch backward, head looking behind | Keep the opponent tight to your chest |
| Turn | Rotate in the air toward the opponent’s back | Turn so they land on their back, not their head |
| Land and control | Land on top, chest on chest | Hold the position for points |
Grips used for the suplex
- Body lock: both arms around the opponent’s waist with the hands locked. It is the most common grip.
- Arm-in body lock: one of the opponent’s arms is trapped inside the lock, which stops them from posting a hand to block the throw.
- Double underhooks: both arms under the opponent’s arms and locked behind their back, which gives strong control of the upper body.
- Front headlock variations: advanced wrestlers throw from other positions, but these are for experienced athletes only.
Step-by-step suplex
- Win the tie-up. Pummel for inside position and secure a body lock or double underhooks, chest to chest.
- Step in. Step your feet between or beside the opponent’s feet so your hips are close to theirs.
- Drop your hips. Bend your knees so your hips go lower than theirs. This is what makes the lift possible.
- Lift. Explode upward with your legs, pulling the opponent tight to your chest.
- Arch and look back. Arch your back and turn your head to look behind you, which starts the throw.
- Turn in the air. Rotate toward the opponent’s back so they land flat and you land on top.
- Secure the position. Stay chest to chest and control them to score and hold.
How the suplex scores
| Style | Scoring |
|---|---|
| Greco-Roman (UWW) | A grand amplitude throw that takes the opponent through a high arc can score 4 or 5 points, depending on whether it lands them directly in danger position |
| Freestyle (UWW) | Also scores 4 or 5 points as a grand amplitude throw |
| US folkstyle | Scores as a takedown, and back points if the opponent is held in a near fall position |
Scoring values are set by each rulebook and are updated from time to time, so check the current rules for your level.
Safety and legality
The suplex is legal in international wrestling when performed correctly, but every rulebook penalises throws that drive the opponent onto the head or neck. In US folkstyle, the wrestler who lifts an opponent is responsible for returning them to the mat safely, and slamming or driving an opponent’s head into the mat is illegal. Many youth programmes do not teach full suplexes at all, and high school coaches often limit them to experienced wrestlers.
- Learn on thick crash mats before trying it on a normal wrestling mat.
- Practise with a partner of similar size who knows how to fall.
- Never let go of the opponent during the throw.
- Always finish the turn so the opponent lands on their back or side.
- Stop immediately if the throw goes wrong; do not force it.
A safe learning progression
| Stage | Drill | Goal |
|---|---|---|
| 1 | Back arches and bridges on a mat | Build the arching movement and neck strength |
| 2 | Body lock lifts without throwing | Learn hip position and leg drive |
| 3 | Suplex with a throwing dummy | Practise the arch and turn safely |
| 4 | Partner suplex onto a crash mat | Full technique with a cooperative partner |
| 5 | Situational drilling from ties | Hit the throw from real positions |
Common mistakes
- Hips too high: you cannot lift the opponent and may be thrown yourself.
- Loose lock: the opponent slips free mid-throw.
- No turn: the opponent lands on the head or neck, which is dangerous and penalised.
- Lifting with the back: invites a back injury. Lift with the legs.
How to defend the suplex
The best defence is to stop the lock and keep your hips back and low. If the opponent gets a body lock, lower your hips, widen your stance and hook a leg around theirs so they cannot lift you. Posting a hand on their hip or pummeling back to an underhook can also break the throw before it starts.
Throws carry a risk of serious head, neck and back injury. Learn the suplex only with a qualified coach, on proper mats, and follow your competition’s rules on dangerous throws.
Building strength for the suplex
A safe suplex depends on a strong posterior chain, core and neck. Exercises such as deadlifts, hip thrusts, bridges and core anti-rotation work build the base needed to lift and arch with control. Neck strengthening should be done carefully under a coach’s guidance. Stop and see a medical professional about any neck or back pain.
Watching suplexes as a fan
In Greco-Roman matches, watch for a body lock followed by a quick level change. A clean suplex that takes the opponent through a high arc earns big points and can end a match.
Frequently asked questions
Is the suplex legal in high school wrestling?
Lifts and throws can be legal, but the wrestler must return the opponent safely. Slams and throws that drive the opponent’s head into the mat are illegal.
How many points is a suplex worth?
In freestyle and Greco-Roman, a grand amplitude suplex can score 4 or 5 points under UWW rules.
What is the best grip for a suplex?
An arm-in body lock is popular because it stops the opponent from posting a hand to block the throw.
