A good wrestling stance is balanced and ready to attack or defend: feet a little wider than shoulders, knees bent, hips down, back straight, head up, elbows in and hands out in front. Wrestlers use either a square stance or a staggered stance with one foot forward.
Square vs staggered stance
| Stance | Pros |
|---|---|
| Square | Easier to attack both sides; common in freestyle and for leg defence |
| Staggered | Lead leg ready for shots; common in folkstyle |
| High stance | Good for upper-body ties |
| Low stance | Protects the legs |
Stance checklist
- Feet slightly wider than shoulders.
- Weight on the balls of the feet.
- Knees bent, hips down, back straight.
- Head up, eyes forward.
- Elbows in, hands active in front.
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
Which stance is best?
It depends on your style; many wrestlers use a staggered stance in folkstyle and a squarer stance in freestyle.
How low should my stance be?
Low enough to protect your legs and attack, but high enough to move freely.
How do I practise stance?
Stance and motion drills, mirror drills and short shadow wrestling rounds.
