Double Leg Takedown Drill: A Complete Guide
Quick Intro
Double Leg Takedown Drill is a Martial Arts Drills exercise performed by penetrating deep with a level change, driving both arms around the opponent’s legs behind the knees while keeping the head up and the back flat, then driving through to lift and complete the takedown. The shot and the finish are practiced together here as one continuous motion, from the drop in level to the opponent hitting the mat.
Equipment Needed
No equipment is required, though a yoga mat is a reasonable optional addition to cushion the floor for the finish and any accidental contact during the drill.
Why It Matters
A shot that starts too slow gets sprawled on before the arms reach the legs, and finishing the lift takes force once the opponent’s weight comes up, so speed, timing and power are all needed at once. The largest glute muscle (gluteus maximus) and the front of the thigh (quadriceps, rectus femoris) drive the level change and the lift, and the lower back muscles (erector spinae) keep the spine flat through the whole shot. A muscle at the back of the thigh (hamstrings, biceps femoris) and the inner thigh muscles (adductors) help drive the legs through the finish, and a muscle across the upper back and neck (trapezius) supports the head-up position. A muscle at the front of the hip (hip flexors, iliopsoas) drives the penetration step, and a calf muscle (gastrocnemius) helps power the drive off the back foot.
When to Do It
Double Leg Takedown Drill works well once the penetration step already feels steady, added to a wrestling session before live sparring. Two to three sessions a week is a reasonable pace for building this shot-and-finish sequence.
Anyone with a current neck, shoulder or low-back issue should get individual guidance before adding this drill, since a rushed shot with the head down and the load of the finish both place demand on those areas.
Getting Ready
Practicing the level change alone, dropping the hips without shooting forward yet, checks the base position this drill depends on. A few slow, partial shots without completing the finish preview the full sequence before a complete rep is attempted.
Step-by-Step Instructions
- Change levels. Drop the hips while keeping the back flat and the head up, loading the legs to drive forward.
- Penetrate. Drive forward off the back foot, closing the distance in one motion.
- Wrap the legs. Drive both arms around the opponent’s legs behind the knees, pulling in tight.
- Finish the lift. Drive through with the legs to lift and complete the takedown, staying tight through the finish.
How Many, How Often
Double Leg Takedown Drill is dosed by reps, with each full shot-to-finish sequence counting as one.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to keeping the back flat through the whole shot | 3 sets of 4 to 5 reps, deliberately slow |
| Intermediate | The shot and finish connect smoothly | 3 to 4 sets of 5 to 6 reps at a working pace |
| Advanced | Comfortable finishing against resistance | 4 to 5 sets of 6 to 8 reps with a partner resisting |
The back staying flat and the head staying up through the whole shot matters more here than how fast the takedown completes, since a rounded back or a dropped head is what exposes the neck and stalls the whole drive.
Modifications and Variations
As an easier version, Penetration Step Only isolates the level change and the forward drive, resetting to stance before the legs are wrapped.
As a harder version, Double Leg to Finish takes the completed takedown further into the finishing sequence once the opponent is already down.
Common Mistakes to Avoid
Rounding the back or dropping the head during the shot. Letting either happen stalls the forward drive and exposes the neck to a sprawl or a counter. Keeping the back flat and the eyes forward through the whole level change keeps the shot both safe and powerful.
Shooting from too far away. Closing distance with a long, committed shot from outside striking range gives the opponent time to sprawl before the legs are wrapped. Getting the level change and the first step close before committing to the shot keeps the distance realistic.
Standing up to finish. Trying to lift with the back and arms alone turns a strong shot into a stalled one at the finish. The legs should keep driving all the way through the lift.
After Your Set
A few slow hip circles in each direction release the hips after repeated level changes. A standing hamstring stretch, one heel resting on a low surface with a gentle forward lean, lengthens the legs that just drove through the finish.
Going Deeper
Wrapping the legs and finishing the lift asks for strength and coordination the penetration step alone does not. The back tends to round as fatigue sets in late in a set, when the finish demands the most from the legs. Slowing down and resetting to a clean, flat-backed shot, even for fewer reps, builds strength faster than grinding through a rounded-back finish.
Someone new to this drill generally manages a slower, more deliberate shot within the first few sessions, then works toward a faster, connected sequence against light resistance over the following couple of weeks.
How to Know You’re Improving
- A back that stays flat and a head that stays up through every shot
- A level change that closes distance before the legs are wrapped
- A finish that keeps driving through with the legs, with no standing up to lift
- A shot-to-finish sequence that holds together against resistance
A flat back through the shot matters more than how fast the takedown completes.
Muscles Worked
- Gluteus Maximus (the largest glute muscle, driving the hips up to lift the opponent off the mat)
- Rectus Femoris (a front thigh muscle that crosses both the hip and knee, bending deep for the level change and straightening to stand)
- Erector Spinae (the muscles running along the length of the spine, holding the back flat so the lift comes from the legs)
- Biceps Femoris (a muscle at the back of the thigh, pulling the body forward over the planted knee)
- Iliopsoas (the hip flexor group at the front of the hip, firing the lead knee between the opponent’s feet)
- Adductors (the inner thigh muscles, squeezing the legs together to keep the grip locked)
- Trapezius (the broad muscle spanning the upper back and neck, holding the head up so the posture never breaks)
- Gastrocnemius (a calf muscle, pushing off the back foot to drive the shot through)
FAQ
Why practice the shot and the finish together? Training the level change, the penetration and the finish as one continuous motion builds the sequencing a live shot needs, since each phase sets up the timing and position the next phase depends on.
Is a strong penetration step needed before this drill? Yes, a level change and forward drive that already stay clean and flat-backed come first, since the finish only helps once that movement is in place.
Is some low back or hip fatigue after this drill normal? Yes, a worked feeling through the hips and the lower back after several full shots is expected. A sharp pain that stays fixed to one spot, especially in the neck, is a different signal, worth pausing for and mentioning to a doctor or physical therapist.
Is practicing the level change alone acceptable if the full shot feels like too much? Yes, isolating the level change and the forward drive without wrapping the legs is a reasonable way to build that movement first, and Penetration Step Only is built that way.
How often should the double leg be drilled? Two to three times a week, once the penetration step feels steady, suits most people building toward this shot-and-finish sequence.
Related to Penetration Step Only as the easier version isolating the level change and Double Leg to Finish as the harder version extending into the finishing sequence.