Wrestling Square Stance


Starting With A Solid Base

The square stance is the foundation for all other moves and transitions and will be one of the starting points for any Wrestling Moves List. The squared off stance is one of the first things that is taught in wrestling and for good reason.  A good solid square stance is one of the first position that a wrestler will be in and one of the most important.

The Stance

The wrestler will place their feet at just slightly wider than shoulder width apart.  The feet will be either straight forward or just slightly pointing outwards.  One foot should be slightly in front of the other foot. (no more than an inch or two)  The foot that is in front will be facing your opponent and the one that is behind will be angled slightly outwards. (this will help with the circle step)  Your knees should be bent slightly at about a 10 to 15 degree angle and should be pointing in the same direction as the feet.  Your hips are probably the most critical balance point in this position.  Your hips should be facing up and forward.  Your hands should be placed in front of you just in between your stomach and hip area.  They should be centered between your feet in a position to ward off a leg attack to either leg or engage in a tie up.  Your fingers should be spread out as if you were carrying a ball in front of you and your elbows should be lightly touching your ribcage.   Your back with be hunched over with a very gentle curve which will minimize your exposed upper body torso area and shave a few milliseconds off of your offensive transitions.  Your head should be positioned facing up and forward.

It is all about Balance

The goal of the square stance it to find yourself in a very balanced position.   Your weight should be evenly distributed between both feet. You will have most of your weight balance across the foot avoiding putting too much weight on the toes, balls and especially the heels.  If you were pushed on the shoulder or the forehead by an opponent you should be able to maintain your stance without having to take a step back.

Things to Avoid – Balance Killers

Feet and Legs:  Don’t let your feet get too wide apart or too narrow.  Make sure you do not point your feet inward or too far outward.

Knees:  Make sure you keep a good flex without bending your knees too much and not letting them straighten out.

Hips:  Don’t drop your hips too far forward or backwards.

Hands:  Don’t drop your hands.


Feet :  Both Feet pointing out at about a 45 degree angle.  This gives a good ability to shift from side to side.

Arms and Hands:  Holding on arm extended out in front facing up with you elbow away from the ribcage  and one hand held back palm down.  This gives the ability to snatch offer your hand to your opponent in order to attempt to snatch their hand.  This can be used for a transition or a setup.

Back:  A straight back stance is sometimes taught in order to keep a better balance point on the body.


Circle movement:  The wrestler will take a small step with a leading foot in one direction to the side and step-drag the other foot behind maintaining the squared stance position.  This is often done mirroring the opponents circle movement in a similar squared stance. The direction of the circle movement is often changing back and forth in an attempt to gain advantage by exposing an opponent off-balance  in-between steps or with an open leg.  It is of up most importance that you maintain your balance will performing this side step motion.

Penetration Step Forward:  The step forward is used to transition into an offensive movement.  The wrestler will push off with one foot and take a deep step forward directly at or slightly to one side of their opponent.


  • Single Leg
  • Double Leg
  • Tie Up
  • Duck Under
  • Fireman’s Carry
  • Ankle Pick


  • Head Snaps
  • Hand Snatch


  • First Step Loses
  • Man in the Mirror


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