Good standing posture

KEEP GOOD POSTURE. It is one of the most important skills for wrestling. You should have a good posture when engaging and clinching with your opponent, when you are doing any kind of shot or when lowering your level. If the guy sprawls, a good posture will keep you balanced and strong. This will make your shots a lot safer and more effective.

• Head up, facing the opponent’s midsection This makes it harder to be snapped to the mat.
• Position your elbows in front of their bodies, slightly bent toward each other. The palms will be facing each other. Keeping the elbows in helps prevent arm drags and gives an advantage when pummeling for inside control.
• You need to be compact with a low center of gravity. Keep your back straight with your butt squatted down slightly like a baseball catcher.
• Knees bent (not straight). You are easily thrown off-balance with a stiff leg. A good takedown by your opponent can destroy your knee if you lock it.
• Keep your feet about shoulder-width apart for sound balance. You generally want your toes pointed towards your opponent like a track runner's initial stance.
• Take small steps when moving but not really attacking or defending. This is very much like a boxer does. Step with the foot leading in direction of motion first (e.g. move right foot first for moving right). Beware crossing your feet or narrowing your stance: Your base may become too small to remain balanced if your opponent shoots in on you.
• Front shoulder, knee, and toe should all be in a line. This configures you into the stable position. If your shoulder is too far beyond your knee and toe, you are off-balance to the front. If your shoulder is too far behind your knee and toe, then you are off balance to the rear or locking your knee too much.

Beware of extreme positions. A good wrestling posture should feel similar to a squating or catcher's stance. It is going to feel slightly uncomfortable at first, but with practice a good stance will provide your base for most of your takedowns and counters from standing. The same principles apply even when you are in the guard.