Wrestling 101: Stance

By having a strong stance, you can improve both your offense and defense on the mat.

April 09, 2019

There are several skills that every newcomer to wrestling must get acclimated with. One of the most important is how they stand on the mat.

One of the essential positions that a wrestler will be in during every match is the stance. A solid stance can have you ready to score points or fend off an opponent’s attack.

“Stance is the most fundamental position in wrestling,” Division I coach and former collegiate wrestler Kyle Borshoff says. “Having a good stance is the foundation to your success.”


To get into a steady wrestling stance:

    • Remain bent at the knees and hinged at the waist with your eyes looking forward.

    • You should be in a shoulder-knee-toe alignment.

    • Keep your feet hip-distance apart, with one foot in front of the other.

    • Place your hands in front of you with your elbows bent.

After working on the basics of your stance, you'll be ready to take the next step to movement in your stance. It can help you generate offense and defend against your opponent.

Being in a strong stance can help set you up for a successful match.

“Having a perfect stance is important for both offense and defense,” Borshoff says. “To be a great wrestler, you need to have a great stance.”

After you get comfortable in your stance, you'll want to continue working on your movement on the mat. The penetration step can help you cover distance with your opponent to set up an attack.