Double Leg Takedown: How to Shoot with Good Technique
A good double leg takedown means a level change with a straight back, a deep penetration step that puts your head on your opponent's hip, and driving through with your legs — never reaching or diving. Formfix checks all of this from a single iPhone video and returns a 0–100 score with the #1 thing to fix in under 15 seconds.
The double leg is the highest-percentage takedown in wrestling — and the most technical to do cleanly. This page covers the stance, the shot, and the finish, plus how to film your shots for analysis.
Download Formfix on the App StoreWhat good wrestling takedown form looks like
Low, athletic stance
Hips back, knees bent, back flat, head up, hands ready — low enough to shoot from without a big telegraphing drop.
Level change with a straight back
You drop your level by bending your knees and hinging — never by rounding your back or looking down.
Deep penetration step
The lead knee drives between your opponent's feet, deep enough that your head lands on their hip — a shallow step is a failed shot.
Head on the hip, back straight
Your head presses against their side, your back stays flat, and your arms wrap both legs — posture is everything.
Drive through with the legs
You finish by driving forward or lifting with your legs — running through the opponent, not pulling with your arms.
Follow to the mat
You stay attached through the finish, landing in control — not letting go at the first sign of the takedown.
Most common mistakes and how to fix them
Reaching instead of stepping
Why it happens: Reaching for the legs without the penetration step leaves you extended and easy to sprawl on.
Fix it: Cue 'step deep, head to the hip.' Drill the penetration step alone until your lead knee consistently lands between where the feet would be.
Rounding the back on the shot
Why it happens: Bending at the waist instead of the knees kills your drive and exposes you to front headlocks.
Fix it: Cue 'chest up, butt down.' Practice level changes against a wall — your back should stay flat enough to slide down it.
Looking down
Why it happens: The head dropping leads the back to round and blinds you to the sprawl.
Fix it: Cue 'eyes up, head on the hip.' Your head position controls your spine — keep it up through the level change and into the shot.
Shooting from too far out
Why it happens: A shot from outside arms' reach gives your opponent time to sprawl.
Fix it: Cue 'get close first.' Set up the shot with hand-fighting or a tie-up — the double leg works from close range, not from the parking lot.
Stopping the drive at contact
Why it happens: Hitting the legs and stopping — hoping they fall — rarely works against a resisting opponent.
Fix it: Cue 'drive through, not to.' Run your feet through the finish like you're pushing a sled — the shot isn't done until they're on the mat.
Knees sliding on the mat
Why it happens: Gliding on your knees instead of stepping through limits power and tears up your knees.
Fix it: Cue 'step, don't slide.' The trail foot should come up and drive — film from the side to see if you're stepping or sliding.
How to film it for analysis
Camera angle
Side-on at hip height shows the level change, penetration step depth, and back position — the three things that decide a shot.
Distance
8–12 feet (2.5–3.5 m) away, framing both athletes from stance through the finish.
Framing
Keep the phone still and film live drilling or sparring shots — technique under resistance is what matters, and the difference from shadow drilling is usually visible.
FAQ
How do you do a double leg takedown?
Change your level with a straight back, take a deep penetration step so your head lands on their hip, wrap both legs, and drive through with your legs until they're on the mat. The step depth and back position decide everything.
Why do I keep getting sprawled on?
Usually shooting from too far out or reaching without the penetration step. Get close first, step deep enough that your head is on their hip, and keep your back flat — a sprawled-on shot is almost always a shallow shot.
What is a penetration step in wrestling?
The deep lead step that drives your knee between your opponent's feet and puts your head on their hip. It's the foundation of the double leg — shallow steps fail, deep steps finish.
How do I get better at takedowns?
Drill the components separately: stance, level change, penetration step, then the full shot. Film your shots in live drilling — the gap between your drill technique and your live technique is where the work is.
How do I film my takedowns for a form check?
Side-on at hip height, 8–12 feet back, phone still, both athletes in frame. Upload to Formfix for a 0–100 score and the #1 fix in under 15 seconds.
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