MMA Takedown- How to do a double leg take down
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Double Leg Takedown·ArmBarCombatMedia
In this video I brake down the technique behind the double leg take down for MMA. The double leg take down can be broke…
Перевод: double leg takedown (katakana)
Дистанция и классификация
Категория
Удар и защитаЗамкиБлижний бойБой против нескольких
Дистанция
БлижняяСредняяДальняя
Целевая зона
Верхняя частьСредняя частьНижняя часть
Обзор
The Double Leg Takedown family is one of the most important and frequently used takedown categories across all grappling and combat sports. [1] The double leg involves the attacker changing level with a penetration step, wrapping both arms around the opponent's legs (typically at thigh level), and driving forward to bring the opponent to the mat. [1],[2] Double legs are classified by the depth and style of penetration: blast doubles drive through the opponent with explosive forward momentum, low doubles attack below the knees, run-the-pipe doubles redirect the opponent laterally, and snatch doubles use a quick pull-and-lift without deep penetration. [2] The double leg is the most commonly attempted takedown in both wrestling and MMA competition. [2],[3]
История и происхождение
The double leg takedown has roots in folk wrestling traditions worldwide but was systematised in modern form through American freestyle and folkstyle wrestling during the 20th century. [1] Dan Gable's University of Iowa programme was particularly influential in developing double-leg technique and drilling methodology. [2] The double leg became the single most important takedown in MMA history when wrestlers demonstrated its dominance in early UFC and PRIDE competition. [2],[3]
Страна происхождения· показано в случайном порядке
- ГрецияБорьба
- СШАБорьба, ММА, Кэтч-реслинг
- БразилияММА, Бразильское джиу-джитсу, Лута ливре
- ЯпонияБразильское джиу-джитсу
- РоссияСамбо
- АнглияКэтч-реслинг
Эффективность
Родословная
The double leg takedown is a fundamental technique in freestyle wrestling and was adapted into MMA and BJJ. [1] It has origins in traditional wrestling systems worldwide. [2] In modern grappling, the double leg was popularised in MMA by wrestlers like Mark Coleman, who used it to dominate early UFC events. [3]
Соревновательные результаты
The double leg is the most commonly attempted takedown in UFC history. [1] Mark Coleman won the UFC 10 and UFC 11 tournaments (1996) using double leg takedowns as his primary weapon, establishing the 'ground-and-pound' paradigm. [2] In Olympic freestyle wrestling, the double leg is the most frequently scored technique. [3]
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Биомеханический механизм
Primary Action — Level change and forward drive — penetrating step closes distance, shoulder drives into opponent's hips
Joints Involved — Attacker's knees (deep bend for level change), hips (explosive extension for drive), shoulders (contact point)
Force Vector — Forward and upward — shoulder pressure lifts opponent's centre of gravity while legs drive through
Takedown Mechanic — Disruption of base — clasping both legs eliminates the opponent's ability to post or backstep
Позиция и вход
From wrestling stance (outside step) — Set up with jab or collar tie, level change with a penetration step, drive shoulder into opponent's hips, clasp both legs and drive through
From collar tie setup — Snap the opponent's head down, when they react by posturing up, change level and shoot the double
From underhook position — Secure an underhook, use it to clear the opponent's defence, change level and blast into the double leg
Видео
1 video
Изучить технику
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Оценки
Риск травмы для человека, к которому применяется техника
4
Умеренный4/10
Double leg drives through opponent; moderate impact on landing
Уровень мастерства, необходимый для надёжного выполнения техники
Начинающий
Разрешена ли техника по основным соревновательным правилам
Запрещено
— IJF — Banned since 2010 leg grab prohibition — direct han...
IJF Sport and Organisation Rules 2025, Article 27PDFОграничено
Разрешено
— 2 points
IBJJF Rules Book v6.0, June 2024PDF— Unified MMA — Legal takedown technique
Unified Rules of MMA, August 2025PDF— ADCC — Legal, scored 2-4 points in second half of match
ADCC Rules Update, April 2025PDF— FIAS Sport Sambo — Legal — all takedowns permitted
FIAS International Sambo Competition RulesPDF— FIAS Combat Sambo — Legal
FIAS Combat Sambo RulesPDF— 2 points
NCAA Wrestling Rules 2025-26PDFЗаметки по тренировке
✓The penetration step must be deep enough that your lead knee passes between the opponent's feet
✓Drive off the back foot explosively — the shot speed comes from the legs, not the upper body
✓Keep your back straight and chest up during the shot; a curved spine kills your driving power
✓Wrap both arms behind the thighs and lock — don't settle for gripping the knees
✓Immediately drive through the opponent or lift on contact; stalling with your head against their hip is a dead position
✓Set up the double with level-change fakes, jab-cross combinations, or collar tie snaps
Типичные ошибки
!Shallow penetration step that leaves you short — the opponent sprawls and you're stuck underneath
!Diving head-first at the legs instead of stepping into the shot
!Wrapping the knees instead of the thighs — the opponent easily pries your hands off
!Stopping on contact instead of driving through — the double leg finishes with forward pressure
!Both knees on the mat after the shot, eliminating your ability to drive
!Shooting without any setup, so the opponent sees it coming from a mile away
Связанные техники
Контрприёмы
Sprawl — drop hips back and drive weight down to stuff the takedown attemptSprawl and Cross-Face — combine hip drop with head push to flatten the attackerGuillotine Choke — wrap the head during the shot attempt and apply front headlock pressureKnee Strike — time a rising knee to meet the incoming level change
Цепочка подготовки
1Setup with Strikes or Feint — use a jab or level-change feint to hide the shot
2Level Change — drop hips below the opponent's hands
3Penetration Step — explosive forward step between the opponent's legs
4Head in Chest — drive forehead into the sternum while wrapping both legs
5Lift and Drive — elevate the hips and drive through to complete the takedown
Источники и ссылки
Основной источник
Japanese amateur wrestling terminology
1ДругоеJapanese Martial Arts Community Terminology
Japanese amateur wrestling terminology
2ДругоеJapanese Combat Sports Katakana Convention
Standard katakana transliteration of Western martial arts terminology (外来語) — used in Japanese MMA, boxing, and BJJ communities
3ЦитатаJapanese amateur wrestling terminology
Standard katakana transliteration used in Japanese wrestling (レスリング)
Сообщество
Атлетизм
Requires
explosive lower body power, level change speed, forward drive
Favours
stocky build with strong legs and low centre of gravity
Key muscles
quadriceps, glutes, hamstrings, core, shoulders
Подтехники
Ищите по тому, что делает техника, — а не по её названию
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Категория
Дистанция
Целевая зона
Blast Double
ПодсемействоThe Blast Double subfamily executes the double leg with maximum forward explosive force, driving straight through the opponent rather than lifting or redirecting. [1] The attacker shoots from distance with an explosive penetration step, contacts both legs at thigh level, and continues driving forward with the legs churning to blast the opponent backward and to the mat. [1,2] The blast double relies on speed and power rather than finesse, overwhelming the opponent's defensive structure through sheer momentum. [2] This is the most aggressive and spectacular variant of the double leg. [2,3]
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High Double Leg
ПодсемействоThe High Double Leg is a variation of the double leg takedown where the attacker secures the grip around the opponent's waist or above the hips rather than at the thighs — a blast-style takedown that drives through the opponent's centre of mass with maximum forward pressure. [1] The high double leg is often the result of a fast, explosive shot where the attacker comes up high on the grip rather than going deep to the thighs. [1,2]
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Low Double Leg
ПодсемействоThe Low Double Leg subfamily attacks both legs below the knee, targeting the shins or ankles rather than the thighs. [1] The low double requires an extremely deep level change, often dropping to both knees during the penetration step, to reach the low target. [1,2] The advantage of the low attack is that it is difficult to sprawl against — the opponent's legs are attacked below the fulcrum point, so sprawling actually helps the attacker by loading the opponent's weight onto the already-captured legs. [2] The trade-off is the deep level change required, which can leave the attacker vulnerable if the shot is poorly timed. [2,3]
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Run-The-Pipe Double
ПодсемействоThe Run-The-Pipe Double subfamily executes the double leg with a lateral running motion after securing the legs, driving the opponent sideways rather than straight back. [1] After the initial penetration and leg contact, the attacker 'runs the pipe' by stepping laterally while lifting the opponent's legs, forcing them to hop on one foot until they lose balance and topple sideways. [1,2] This lateral finishing method is effective when the opponent's initial sprawl or weight distribution prevents a direct forward drive. [2] The name 'run the pipe' refers to the circular running path the attacker takes while holding the opponent's legs. [2,3]
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Snatch Double
ПодсемействоThe Snatch Double subfamily executes the double leg with a quick snatch-and-pull motion rather than a deep penetration step, grabbing both legs from a short distance and pulling them toward the attacker. [1] The snatch double requires less forward commitment than the blast double, instead relying on fast hand speed and a sharp pull to destabilise the opponent's base. [1,2] This technique is often used at closer range, from the clinch or after a set-up feint, where a full penetration step would be too slow. [2] The snatch double is valued for its speed and the minimal exposure it creates for the attacker. [2,3]
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Заметки
The double leg takedown is the most commonly attempted takedown in MMA and freestyle wrestling. It has been a staple of wrestling since the ancient Greek Olympics. (Gable, Coaching Wrestling Successfully; UFC Stats)
Часто задаваемые вопросы
What's the most common mistake beginners make when shooting a double leg takedown?
According to ArmBarCombatMedia, beginners often shoot too shallow, not stepping deep enough with their front leg and failing to get close and tight to the opponent's knees and hips. They also frequently try to combine the level change and penetration step at the same time instead of executing them as two separate movements.
Where should my head be positioned during a double leg takedown?
Keep your head tight to your opponent's ribs, almost looking upward. This prevents your opponent from wrapping a guillotine and allows you to drive forward if they attempt one.
Should I try to lift my opponent immediately after penetrating, or is there something else I should do first?
Don't try to lift on the spot—instead, sprint and run your opponent down to get them off balance, then scoop your hips underneath them. This makes them feel lighter and requires far less energy than trying to muscle the lift right away.
How can I set up a double leg takedown so my opponent doesn't see it coming?
Use punching combinations like a jab to the head and cross to the body to distract your opponent before shooting. Shooting a double leg "out in the wild" is a big movement that opponents will likely see and defend against, so setups are critical to success.
Как работает Double Leg Takedown?
The Double Leg Takedown family is one of the most important and frequently used takedown categories across all grappling and combat sports. The double leg involves the attacker changing level with a penetration step, wrapping both arms around the opponent's legs (typically at thigh level), and driving forward to bring the opponent to the mat.
Откуда происходит Double Leg Takedown?
The double leg takedown has roots in folk wrestling traditions worldwide but was systematised in modern form through American freestyle and folkstyle wrestling during the 20th century. Dan Gable's University of Iowa programme was particularly influential in developing double-leg technique and drilling methodology.
Разрешён ли Double Leg Takedown на соревнованиях?
IJF: запрещён — Banned since 2010 leg grab prohibition — direct hansoku-make for touching opp…; IBJJF: разрешён — Legal at all belt levels, scored as takedown (2 points); UWW: ограничен — Legal in freestyle (2-4 points), banned in Greco-Roman (no attacks below waist); Unified MMA: разрешён — Legal takedown technique; ADCC: разрешён — Legal, scored 2-4 points in second half of match; FIAS Sport Sambo: разрешён — Legal — all takedowns permitted; FIAS Combat Sambo: разрешён — Legal; NCAA Folkstyle: разрешён — Legal, scored as takedown (2 points)
Насколько опасен Double Leg Takedown?
Оценка опасности 4/10. Moderate — double leg drives through opponent; moderate impact on landing
Как подготовить Double Leg Takedown?
Стандартная цепочка подготовки: Setup with Strikes or Feint → Level Change → Penetration Step → Head in Chest → Lift and Drive.
Как защититься от Double Leg Takedown?
Стандартные контрприёмы: Sprawl — drop hips back and drive weight down to stuff the takedown attempt / Sprawl and Cross-Face — combine hip drop with head push to flatten the attacker / Guillotine Choke — wrap the head during the shot attempt and apply front headlock pressure / Knee Strike — time a rising knee to meet the incoming level change.
Какие есть варианты Double Leg Takedown?
Распространённые варианты: Blast double (high-impact forward drive through the opponent without ch…); Snatch double (pulling both legs together and driving laterally); Run-the-pipe double (running through the opponent in a linear drive); Low double (deep penetration step attacking below the knees).
Насколько эффективен Double Leg Takedown на соревнованиях?
The double leg is the most commonly attempted takedown in UFC history. Mark Coleman won the UFC 10 and UFC 11 tournaments (1996) using double leg takedowns as his primary weapon, establishing the 'ground-and-pound' paradigm.
Какие типичные ошибки при выполнении Double Leg Takedown?
Основные ошибки, на которые стоит обратить внимание: Shallow penetration step that leaves you short — the opponent sprawls and you're stuck underneath / Diving head-first at the legs instead of stepping into the shot / Wrapping the knees instead of the thighs — the opponent easily pries your hands off / Stopping on contact instead of driving through — the double leg finishes with forward pressure.
Какие ещё названия есть у Double Leg Takedown?
Double Leg Takedown также известен как Daburu Reggu Teikudaun, Double Leg, Double, Power Double.