The Body Lock: A Beginner’s Guide for Youth Wrestlers and Parents

Body Lock Introduction for beginners

The body lock is a powerful upper-body wrestling hold – essentially a tight embrace around the opponent’s torso – that allows a wrestler to control an opponent and set up takedowns (evolve-university.com). In amateur wrestling, this hold is often akin to a bear hug, with the attacker wrapping both arms around the opponent’s midsection and clasping their hands behind the opponent’s back. By securing a strong body lock, even a young wrestler can dictate movement and off-balance the opponent. This move appears in all styles of wrestling (freestyle, folkstyle, and Greco-Roman) and is a fundamental clinch taught by many coaches because of its relative simplicity and effectiveness (evolve-mma.com). Once the lock is secured, there are many ways to finish the takedown depending on how the opponent reacts (evolve-university.com). The following guide breaks down the body lock step-by-step, offers coaching cues for parents to help their young wrestlers, highlights common mistakes, and describes counters that opponents might attempt. All advice is given in clear language for beginners, with an emphasis on safety and solid fundamentals.

Step-by-Step Breakdown of the Body Lock Takedown

1. Establish Your Hold (Get the Underhooks): Begin from a neutral standing position at close range. Gain inside control by threading one or both of your arms under your opponent’s arms (underhooks) while they might have an overhook on one side (an over-under clinch position) (evolve-mma.com). From here, wrap both arms around the opponent’s waist or lower back. If possible, secure double underhooks (both your arms under their arms) for maximum control. Once your arms are around them, clasp your hands together tightly just above the opponent’s hips on their lower back (evolve-mma.com). A secure grip is essential – many wrestlers use a palm-to-palm gable grip or interlock their fingers to lock the hands. The lock should be tight enough that the opponent feels constant pressure. Tip: Keep your chest in contact with the opponent’s chest or side; no space should exist between your torsos. This tightness makes it harder for them to escape or counter (evolve-mma.com).

2. Level Change and Positioning: Bend your knees and lower your hips while maintaining the lock. Dropping your level gives you a stronger position under the opponent’s center of gravity. Your stance should be solid: feet about shoulder-width apart, knees bent, and hips in close to the opponent. Keep your back straight and head up – do not bend at the waist. Your head should be positioned near the opponent’s chest or clavicle area, with your forehead or temple pressing into them (this helps you drive into the opponent and also keeps your head safe from being gripped). By changing levels (lowering your stance), you make it harder for the opponent to push you away or peel your arms, and you create upward force for the eventual throw (evolve-mma.com). Coaching note: At this stage, a common error is staying too upright – remind young wrestlers to “get low” with hips down and knees bent while maintaining a good posture.

3. Off-Balancing the Opponent: Now that you have a tight lock and good position, begin to off-balance your opponent. Pull them in tight to your chest using your locked arms (evolve-mma.com). At the same time, drive your hips slightly forward into the opponent’s belly or hips. This hip pressure against their lower body, combined with the upper-body squeeze, will start to break their posture and take away their balance (evolve-mma.com). Often, you will feel the opponent rise or lean back to resist this forward pressure. That reaction is useful – it means they are off-balance and you can now take them in the direction you want. Make sure you keep your knees bent and stance stable as you squeeze. Think of it like hugging the opponent’s middle as tightly as possible while using your legs to push into them.

4. Foot Placement and Throw/Trip: With the opponent pressured upright or backwards, take a decisive step to execute the takedown. There are a couple of common finishing methods from the body lock:

   • Step-Around Sag Throw: Step one of your legs around and behind one of your opponent’s legs (target the side where you have an underhook) (evolve-mma.com). For example, if your right arm is underhooking, step your right leg outside and behind your opponent’s right leg. Keep your lock tight. Now pop your hips in (as if doing a small lift) and simultaneously twist and sit back, pulling the opponent over the leg you trapped (evolve-mma.com). This is often called a sag throw from a body lock. You are basically using your hip as a pivot and your locked arms to take them over. As you twist and drop, aim to land on top of the opponent. Done correctly, you will take them off their feet and down to the mat, landing in a dominant position (such as side control or a chest-to-chest pinning position)(evolve-mma.com).

   • Inside Trip or Foot Block: Another option is to step your leg between the opponent’s legs and hook or block one of their legs from the inside. From the tight body lock, if the opponent leans back, you can sweep or trip their leg. For instance, step your leg inside and behind their far leg, then drive forward and slightly sideways while pulling them in (evolve-mma.com). This will buckle their stance and force them to the mat backward. In practice, it might look like you are forcing the opponent to trip over your leg as you drag them down. Always keep a tight grip during the motion so you control the descent.

   In either case, drive through the takedown with your legs. As you execute the throw or trip, continue to squeeze your arms and keep your head up. Your aim is to take the opponent directly to their back or side. Safety tip: Young wrestlers should focus on a controlled takedown – you don’t need to slam your partner. Instead, emphasize technique: step, bump with the hips, and rotate them down.

5. Finish on Top: The move isn’t complete until you establish control on the mat. After the opponent is taken down, follow through by coming down on top of them. Release your lock only after you’ve made them hit the mat and you feel you have a secure position. Ideally, you land in a dominant position like side control or a referee’s position (behind them) depending on how the throw went (evolve-mma.com). For youth folkstyle wrestling, landing chest-to-chest (as in a pinning position) or behind the opponent (if they turned to their belly) are both good outcomes. Make sure to keep your weight on the opponent so they don’t scramble up immediately. Once you’re on top, you’ve successfully completed the body lock takedown and can work for a pin or let the referee award you the takedown points.

Throughout these steps, maintain a tight lock and good fundamentals. The body lock takedown relies on close contact, balance, and leverage rather than speed or explosive power. Even a beginner can execute it by sticking to the basics: secure the underhooks and grip, stay low, hips in, and move your opponent off their base. As one coaching manual notes, proper execution involves “bending at the knees, dropping the hips, and keeping the back straight” to generate power. With practice, young wrestlers will learn to feel when the opponent is off-balance and ready to be taken down.

Coaching Cues for Parents

Parents on the sidelines can play a helpful role by reinforcing key points with simple cues. Here are some coaching cues and reminders you can use to encourage good technique during a body lock attempt:

• “Stay Low, Hips In!” – Remind your child to maintain a low stance with bent knees and to push their hips toward the opponent. Staying low ensures they have power and balance, and hips in means they are not leaving space. This prevents the common mistake of reaching with the arms while the lower body is too far away. It echoes the fundamental of bending knees and dropping hips for power.

• “Lock Your Hands Tight!” – A secure grip is everything in a body lock. Encourage your wrestler to clasp their hands firmly (no loose fingers). A weak grip can compromise the entire move (bjj.guide). Yell “Lock it!” or “Squeeze!” to remind them to keep maximum pressure. Coaches often emphasize that an improper or weak grip is a primary cause of lost takedowns (bjj.guide). So, if you see their hands loosening, this cue can get them to tighten up.

• “Chest to Chest!” – This cue reminds the wrestler to keep their upper body glued to the opponent. By keeping chest contact, they avoid giving the opponent room to escape or counter. It also implies keeping the back straight and driving with the legs, not bending forward. If you see space between your wrestler and the opponent, yelling “Chest to chest!” or “No space!” can prompt them to close the gap and improve their control (evolve-mma.com).

• “Head Up, Push In!” – This is a reminder for head and upper body position. A wrestler’s head should typically be up (not looking down at the mat) and driving into the opponent’s chest or shoulder. “Head up!” prevents them from tucking their head (which weakens their posture and could lead to getting dragged down). “Push in!” reinforces that they should be driving with their whole body. This cue echoes the idea of using the head as a “third arm” to press into the opponent and bend them backward (evolve-mma.com).

• “Step and Trip!” – When it’s time to finish the takedown, a parent can yell “Now step!” or “Trip now!” if they see the opening. Often kids might secure the lock but hesitate to execute the throw. This cue encourages them to take that crucial step behind the opponent’s leg and initiate the throw or trip. Essentially, it’s a signal to initiate the takedown when the opponent is off-balance. For example, if you observe the opponent stumbling or leaning, shouting “Step!” can trigger your wrestler to perform the step-around sag throw as practiced (evolve-mma.com). (Use this cue only if you’re confident your child knows when and where to step from training; otherwise, general encouragement might be better so as not to confuse them mid-match.)

Using these simple coaching cues in practice and even during competition (where allowed) can reinforce what the coach has taught. Keep cues short and positive. Over time, young wrestlers will internalize these reminders – they’ll think “stay low, lock tight, hips in” automatically. As one coaching legend, Bobby Douglas, demonstrated, drilling the body lock with proper form (knees bent, back straight, tight lock) builds muscle memory for executing it correctly in matches. Your encouraging voice on the sideline can help them remember those lessons in the heat of the moment.

Common Mistakes to Avoid

Beginning wrestlers often make a few predictable mistakes when attempting a body lock. Being aware of these can help you correct them early:

• Standing Too Tall: One of the most common errors is not lowering their level before trying to throw. If a wrestler remains upright with straight legs, they lose power and stability. Without a good level change, it’s “hard to get good body lock control” because the opponent’s upper body is still strong and upright (evolve-mma.com). Avoid: Rushing the move while standing tall.

  Fix: Bend the knees and get your hips lower than the opponent’s hips before attempting the takedown.

• Improper Posture (Bent Over at the Waist): Some kids will bend their back forward (hinging at the waist) when locking up, either from nervousness or trying too hard to reach. This head-down, bent posture is weak and can lead to getting countered. An improper posture is a serious mistake that “can compromise the effectiveness of the technique” (bjj.guide.) Avoid: Looking down or arching your back forward.

  Fix: Keep a straight back, head up, and use your legs to lift, not your back. Think chest up and butt down as you lock and throw.

• Weak or High Grip: Failing to secure a tight hand-lock is another frequent mistake. A weak grip (not locking hands or just grabbing clothing) will almost always allow the opponent to slip out or create space (bjj.guide). Similarly, locking hands too high (around the opponent’s chest or upper ribs) is less effective – the opponent’s hips and lower body are free and they have more leverage to fight back. Avoid: Gripping too high or loosely.

  Fix: Lock your hands around the opponent’s lower back/waist (near their belly-button level) and squeeze hard (evolve-mma.com). Remember, the lock is called body lock for a reason – wrap the torso, not the shoulders.

• Not Bringing Hips In: Sometimes a young wrestler will secure the hold but leave their own hips far away from the opponent, trying to muscle the opponent down with just arm strength. This makes the move far less powerful. Avoid: Leaving space between your hips and the opponent’s hips.

  Fix: Step in close and push your hips into the opponent as you attempt the throw. By not “bridging the gap” with your hips, you lose the lift and drive that come from your legs. Always squeeze and bump with the hips as you throw – your arms alone are not enough.

• Forcing the Throw Against a Stable Opponent: In excitement, beginners might try to throw an opponent who still has a strong balanced stance. If the opponent is not off-balance yet, attempting a big throw can backfire. Avoid: Throwing or tripping when the opponent’s base is still solid (this can lead to getting caught underneath or reversed). Fix: Be patient to create a reaction – pull and push a bit to get them stepping or leaning, then execute the takedown when they’re vulnerable (fanaticwrestling.com). Remember the adage: “set it up, then knock it down.” In drilling, learn to feel for when the opponent resists or gives pressure, and time your finish accordingly.

Being mindful of these mistakes will accelerate a wrestler’s improvement. It can be helpful to practice slowly and have a coach or parent deliberately point out, for example, “you’re too high” or “lock tighter” during practice sessions. With repetition, wrestlers will avoid these pitfalls. As the saying goes, “proper technique beats strength” – and proper technique comes from eliminating bad habits. By focusing on correct posture, tight grips, and good positioning, young wrestlers can make the body lock one of their most reliable moves.

Common Counters an Opponent Might Use

No move is unbeatable. A prepared opponent will have options to counter or defend against a body lock. It’s important for young wrestlers (and their parents, to understand what’s happening) to know what these counters are. Here are some common defenses or counters an opponent might use against a body lock:

• Dropping Hips and Widening Stance: The first and most instinctive defense is for the opponent to drop their hips back and lower their center of gravity when they feel a body lock attempt. By thrusting their hips backward and widening their stance, they become heavy and hard to lift. This is similar to a sprawl motion, except against an upper-body attack – the opponent is trying to deny you the close hip contact you need. A low, hips-back stance can stop a body lock throw in its tracks by breaking your upward drive. Wrestlers are often taught to do this immediately if they sense an opponent coming in for a bear hug. From a parent’s view, it may look like the defender suddenly sinks and sticks their rear out. If your child’s opponent does this, your child will need to adjust (perhaps switch to a different move or work to off-balance them side-to-side, since a direct lift is tough while the opponent’s hips are back).

• Pummeling for Inside Control: A skilled opponent will try to pummel an arm inside your child’s arms to break the lock or at least nullify double underhooks. Pummeling means fighting for underhook position. If your wrestler has double underhooks, the opponent might dig one of their arms back inside, turning it into an over-under clinch instead of your child having both arms around. By pummeling in and getting an underhook, the opponent can alleviate the pressure and even reverse the position. You might notice two wrestlers hand-fighting or swimming arms for position in the clinch – that’s pummeling in action. Counter to your move: If the opponent succeeds, your wrestler may lose the tight lock. Coaches train kids in pummeling drills for this very reason. To maintain a body lock, your wrestler should keep elbows tight to prevent the opponent’s arms from sneaking in, and adjust their grip lower or higher as needed to block the pummel.

• Leaning Back (Weight on Heels) to Resist the Throw: Another counter, especially to the sag throw, is when the opponent leans backward with all their weight. They might stiffen their torso and get their weight onto their heels to avoid being rotated or tripped (fanaticwrestling.com). Essentially, they become like a board leaning away, which can make it difficult to complete a lateral twist takedown. An experienced wrestler might do this to then set up their own counter: if you overcommit while they are arching back, they could suddenly snap forward or pivot and throw you instead. From the sidelines, this defense looks like the opponent trying to stand very tall and pull away. It’s a sign your child might need to change strategy (perhaps switch to a different takedown like a sweep or adjust to a lower attack if the upper body lock isn’t working). One Greco-Roman coach notes that when an opponent “tenses up and pulls themselves onto their heels to stay upright,” they are countering the sag throw – and the attacker can then transition to another move like an inside trip (fanaticwrestling.com) In other words, if an opponent leans back, they may expose their legs for a sweep, so your wrestler should be ready to follow-up accordingly.

• Stepping Out or Foot Blocking: A savvy opponent will also try to move their feet to escape the trap. If your child is attempting to step behind their leg, the opponent might quickly step that leg back or to the side to avoid being hooked. They will try to “step out” of the throw (fanaticwrestling.com). Additionally, the opponent might counter by hooking your child’s leg first or using their own leg to block the throw. For example, if your wrestler steps in for a trip, the opponent could throw their leg in the way, resulting in a scramble instead of a clean throw. Essentially, it becomes a battle of who can control the leg position. Good wrestlers are trained to feel a stepping leg and counter-step or hip heist to foil the throw. From a parent’s perspective, you might see the two wrestlers almost tango with their legs right before a throw attempt – that’s each trying to position their leg advantageously. If the opponent successfully steps out of your wrestler’s attempt (you might hear coaches yell “he stepped out!”), it means your wrestler will have to try a different angle or re-adjust the lock.

• Opponent’s Own Throw (Counter-Throw): In over-under positions, it’s possible for the defender to launch a counter-throw, like a hip toss or lateral drop, especially if the attacker makes a mistake. For instance, if your wrestler’s lock is a bit loose or they overrotate without off-balancing the opponent, the opponent can use an overhook whizzer and hip in to throw your child instead. This is higher-level and requires timing, but it’s something to be aware of. A classic example is two wrestlers both trying to throw at the same time – the one with better position will prevail, and the other gets thrown. Parents might see what looks like a simultaneous throw and suddenly it’s your child on their back. That usually means the opponent executed a well-timed counter. The best prevention is good fundamentals: tight lock, low hips, and not rushing the throw unless the opponent is off-balance.

By understanding these common counters, young wrestlers can learn to anticipate and react. For example, if an opponent drops their hips back, your wrestler might switch to a snap-down or go behind instead of the body lock, since the opponent’s weight is back (making their head vulnerable). If the opponent pummels inside, your wrestler can re-pummel to regain position or transition to a different hold. Wrestling is often described as a chess match – if the opponent counters your body lock in one way, there is usually a follow-up move that can still lead to success. Encourage your child to drill those “if-then” scenarios: “If my body lock isn’t working because he’s leaning back, then I’ll try X.” With experience, they will become comfortable maintaining the body lock pressure while looking for alternate takedowns when needed. Coaches like Stan Dziedzic have illustrated how a feigned body lock can even set up other moves – for instance, making the opponent think you want a body lock so they drop their hips, then transitioning to another attack. The body lock is not only a move in itself but also a gateway to other techniques once you learn to recognize the opponent’s reactions.

The body lock is an excellent technique for youth wrestlers to learn early. It teaches the value of position, balance, and leverage over brute strength. A well-executed body lock takedown can be a match-changer, turning a neutral position into a dominant one. For parents, understanding the mechanics of this move will allow you to better support your young wrestler – you’ll know what to look for (both good and bad) and how to cheer them on with purposeful encouragement. Always prioritize safety: make sure kids practice under supervision, especially for throws. Start slow, emphasize proper technique, and gradually increase intensity. As your child becomes comfortable with the body lock, they will also gain confidence in other upper-body techniques. Many champions have utilized body locks or bear hugs effectively; mastering this move can give a young wrestler a solid tool in their arsenal. With clear instruction, thoughtful practice, and the right cues from coaches and parents, even beginners can learn to perform the body lock with skill and success (evolve-mma.com). Now wrap it up – and happy wrestling!

References

Douglas, Bobby. Wrestling – The Making of a Champion: The Takedown. Ithaca, NY: Cornell University Press, 1972.

Dziedzic, Stan. The United States Wrestling Syllabus. West Point, NY: Leisure Press, 1983.

Evolve MMA. “Everything You Need to Know About the Body Lock in BJJ and MMA.” Evolve Daily (blog), n.d. Accessed September 21, 2025. evolve-mma.comevolve-mma.com <br>(Original online article describing body lock techniques and applications in wrestling, Brazilian Jiu-Jitsu, and MMA.)

Evolve University. “Body Lock – Knee Tap Finish.” Evolve University Wrestling Library, n.d. Accessed September 21, 2025. evolve-university.comevolve-university.com <br>(Online training resource with a step-by-step video tutorial; provides foundational description of the body lock hold.)

Fanatic Wrestling. “Sag Throw From the Body Lock With Pat Smith.” Fanatic Wrestling Blog, n.d. Accessed September 21, 2025. fanaticwrestling.comfanaticwrestling.com <br>(Technique breakdown by Greco-Roman wrestler Pat Smith, discussing execution and defense of a body-lock sag throw.)

“Mastering the Body Lock: Techniques, Applications, and Benefits.” BJJ Guide, March 10, 2024. bjj.guide <br>(Online article detailing the body lock in grappling, including common mistakes to avoid and the importance of proper posture and grip.)