LEARN the Tasty Wrestling PANCAKE!!!
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PancakeΒ·TeachMeGrappling Coach Brian
This video I breakdown the "Pancake" which is like a headlock when your opponent pops his head up. Check out the detailβ¦
Translation: pancake (katakana)
Range & classification
Category
Strike & defenceLocksClose rangeFighting multiple people
Distance
CloseMiddleLong
Body target
Upper bodyMiddle bodyLower body
Overview
The Pancake is a wrestling throw variation from the headlock position in which the attacker, rather than executing a full hip throw, drives the opponent directly to the mat in a flattening motion, pressing them face-down. [1],[2] The name 'pancake' refers to the flat, compressed position the opponent ends up in. [2] The technique is typically executed when the attacker has a headlock but cannot generate sufficient rotation for a full throw, instead using downward pressure and body weight to flatten the opponent. [2],[3] The pancake is widely used in folkstyle (collegiate) wrestling as a scoring technique from the neutral or front headlock position. [3]
History & Origin
Country of originΒ· shown in random order
- EnglandFreestyle Wrestling
- USAFreestyle Wrestling
- FranceGreco-Roman Wrestling
- GreeceGreco-Roman Wrestling
Effectiveness
Lineage
The pancake was developed in American folkstyle wrestling, where pinning and near-fall scoring incentivise flattening techniques. [1]
Competition Record
The pancake is a common technique in NCAA folkstyle wrestling for generating near-fall points. [1]
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Biomechanical Mechanism
Primary Action β Loading the opponent onto the hip and rotating them over it β the hip acts as the fulcrum
Joints Involved β Attacker's hip (fulcrum point), knees (deep bend for loading), core (rotation), opponent's centre of gravity (elevated)
Force Vector β Rotational β pulling and turning motion loads the opponent, then hip extension and rotation drives them over
Kuzushi (Off-balancing) β Forward and upward β breaking opponent's posture forward lifts their centre of gravity onto the attacker's hip
Position & Entry
From judo grip β Break the opponent's balance forward (kuzushi), turn in with hip below their centre of gravity, and rotate to throw
From clinch (overhook or underhook) β Secure inside position, turn the hips across the opponent's body, load and throw
Videos
1 video
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Ratings
Risk of injury to the person this technique is applied to
5
High5/10
Headlock position adds neck strain risk; moderate throw amplitude
Skill level needed to execute this technique reliably
Beginner
Whether this technique is allowed under major competition rule sets
β IJF β Legal throwing technique
IJF Sport and Organisation Rules 2025, Article 27PDFβ IBJJF β Legal at all belt levels
IBJJF Rules Book v6.0, June 2024PDFβ UWW β Legal in both freestyle and Greco-Roman
UWW International Wrestling Rules, January 2026PDFβ Unified MMA β Legal throwing technique
Unified Rules of MMA, August 2025PDFβ ADCC β Legal
ADCC Rules Update, April 2025PDFβ FIAS Sport Sambo β Legal
FIAS International Sambo Competition RulesPDFβ FIAS Combat Sambo β Legal
FIAS Combat Sambo RulesPDFTraining Notes
βThe pancake is a flattening throw that drives the opponent face-down to the mat from a headlock or front headlock position β primarily a folkstyle wrestling technique
βFrom a front headlock position, grip the opponent's near arm (crossface or arm control) while maintaining head control
βDrive forward and down, pancaking the opponent flat onto the mat β your body weight on top of them
βThe pancake works when the opponent is on their knees or in a low stance β drive them from there to flat
βIn collegiate wrestling, the pancake is a high-percentage near-fall technique that can lead to a pin
βCombine the forward drive with a sprawl motion β hips drop as your chest drives the opponent's head down
βChain the pancake with front headlock attacks: snap down, front headlock, then pancake when they resist
Common Mistakes
!Not controlling the arm alongside the head β head control alone lets the opponent post and resist
!Driving forward without dropping the hips β the sprawl-and-drive motion is essential
!Attempting when the opponent has a strong base (standing with wide feet) β pancake works best against a broken-down opponent
!Releasing head control to reach for the arm β maintain the head control throughout
!Driving at the wrong angle β the drive must be forward and down, not just down
!Not putting your body weight through the opponent β chest pressure is what flattens them
!Using the pancake without setting up the front headlock position first
Related Techniques
Counter Techniques
Lower Centre of Gravity β bend knees and drop hips to make the throw harder to executeBlock the Hip β post hand on the thrower's hip to prevent loadingStep Around β circle away from the throw direction to avoid being loadedGrip Break β deny the thrower their preferred gripping configurationStiff-Arm β maintain distance with straight arms to prevent the entry
Setup Chain
1Grip Setup (Kumi-kata) β establish the controlling grips needed for the throw
2Off-Balance (Kuzushi) β break the opponent's balance in the throwing direction
3Entry (Tsukuri) β position the body for the throw by turning, stepping, or loading
4Execution (Kake) β complete the throwing action with full commitment and follow-through
Sources & References
Primary Source
Japanese amateur wrestling terminology
1OtherJapanese Martial Arts Community Terminology
Japanese amateur wrestling terminology
2OtherJapanese Combat Sports Katakana Convention
Standard katakana transliteration of Western martial arts terminology (ε€ζ₯θͺ) β used in Japanese MMA, boxing, and BJJ communities
3CitationJapanese amateur wrestling terminology
Standard katakana transliteration used in Japanese wrestling (γ¬γΉγͺγ³γ°)
Community
Athletics
Requires
hip rotation speed, core strength, lower back stability
Favours
strong hips and core, good flexibility for turning entry
Key muscles
hip rotators, core, quadriceps, latissimus dorsi
Sub-techniques
Find by what a technique does β not its name
Every move, in any martial art, shares a few universal traits. Mix and match below to pinpoint the right tool β or compare equivalents across styles.
Category
Distance
Body target
Frequently Asked Questions
What should I do if my opponent's arm gets trapped between their body during the pancake?
According to Coach Brian at TeachMeGrappling, if the arm goes between the body, follow that direction hard to secure a chicken wing. You can then hop to the side and run it around the head for a more dominant position.
How do I prevent my opponent from escaping once I have them in the pancake position?
Coach Brian emphasizes that if your arm is in deep, your opponent should not be able to escape, and you can control their movement by following their direction of escape to maintain the hold.
What's the role of the overhook in executing the pancake technique?
Coach Brian notes that the overhook is devastating when setting up the pancake and advises not to remove it once you have it established.
How does the Pancake work?
The Pancake is a wrestling throw variation from the headlock position in which the attacker, rather than executing a full hip throw, drives the opponent directly to the mat in a flattening motion, pressing them face-down. The name 'pancake' refers to the flat, compressed position the opponent ends up in.
Where does the Pancake come from?
The pancake developed primarily within American folkstyle wrestling as a pragmatic finishing technique from the headlock position, gaining widespread use in NCAA and high school competition.
Is the Pancake legal in competition?
IJF: legal β Legal throwing technique; IBJJF: legal β Legal at all belt levels; UWW: legal β Legal in both freestyle and Greco-Roman; Unified MMA: legal β Legal throwing technique; ADCC: legal β Legal; FIAS Sport Sambo: legal β Legal; FIAS Combat Sambo: legal β Legal
How dangerous is the Pancake?
Danger rating 5/10. High β headlock position adds neck strain risk; moderate throw amplitude
How do I set up the Pancake?
The standard setup chain: Grip Setup (Kumi-kata) β Off-Balance (Kuzushi) β Entry (Tsukuri) β Execution (Kake).
How do I defend against the Pancake?
Standard counters include: Lower Centre of Gravity β bend knees and drop hips to make the throw harder to execute / Block the Hip β post hand on the thrower's hip to prevent loading / Step Around β circle away from the throw direction to avoid being loaded / Grip Break β deny the thrower their preferred gripping configuration.
What are the variants of the Pancake?
Common variants: Standard hip throw (full turn-in with hip below the opponent's centre of gravity); No-gi hip throw (adapted without gi grips, using overhook and collar tie); Drop hip throw (dropping to one knee to lower the fulcrum point); Combination hip throw (chaining from a failed foot technique or hand technique).
How effective is the Pancake in competition?
The pancake is a common technique in NCAA folkstyle wrestling for generating near-fall points.
What are common mistakes when doing the Pancake?
Top errors to watch for: Not controlling the arm alongside the head β head control alone lets the opponent post and resist / Driving forward without dropping the hips β the sprawl-and-drive motion is essential / Attempting when the opponent has a strong base (standing with wide feet) β pancake works best against a broken-down oβ¦ / Releasing head control to reach for the arm β maintain the head control throughout.
What are other names for the Pancake?
The Pancake is also known as PankΔki, Pancake Throw, Headlock Pancake, Crossface Pancake.