In the high-stakes chess match of mixed martial arts, the ability to dictate where the fight takes place is the ultimate power. While knockout artists grab headlines, it is the wrestlers who often control the narrative. At the center of this dominance lies a single, explosive movement that has decided more championships than perhaps any other technique: the Double Leg Takedown.
From the wrestling mats of the NCAA to the bright lights of the UFC, the double leg is the great equalizer. It allows a grappler to neutralize a striker’s reach, ground an opponent, and inflict damage from the top position. Whether you are a practitioner looking to refine your shot or a fan analyzing the meta-game, understanding the mechanics of the double leg is non-negotiable.
The Anatomy of the Perfect Shot
A successful double leg takedown is not merely about grabbing legs; it is a transfer of kinetic energy. The technique relies on leverage, timing, and explosiveness rather than brute strength. To execute it effectively in an MMA context, where knees and uppercuts are imminent threats, the mechanics must be flawless.
1. The Level Change
The movement begins before the feet ever move. The level change is the lowering of the hips to get under the opponent’s center of gravity. In MMA, this must be disguised. If you drop your head without changing levels, you invite a guillotine choke or a knee to the face. The chest must remain upright, and the eyes focused on the target: the opponent’s hips.
2. The Penetration Step
This is the engine of the takedown. The lead leg steps deeply between the opponent’s legs—this is the “penetration step.” As the lead knee drops toward the canvas (without necessarily hitting it, depending on the variation), the rear leg drives the body forward. This drive is critical; you are not pulling the opponent on top of you; you are running through them.
3. The Corner Turn
Once the hands are locked—typically behind the knees or at the hamstrings—the finisher involves “turning the corner.” The attacker drives their head into the opponent’s ribs or hip, flaring the legs out to the side to compromise the defender’s balance. This lateral movement prevents the dreaded sprawl.
Setups: The Art of Deception
In modern MMA, shooting a naked double leg from distance is a recipe for disaster. The best wrestlers in the sport, such as Georges St-Pierre, mastered the art of setting up the shot with strikes. St-Pierre’s jab was not just a weapon for damage; it was a blinder that forced opponents to raise their guard, exposing their hips for the takedown.
Timing is also reactive. Many fighters use the “reactive double leg,” shooting underneath an opponent’s punch. When an opponent overcommits to a cross or a hook, their hips are momentarily stationary and their weight is heavy on the lead leg, making them susceptible to the blast double.
Legends of the Double Leg
To understand the effectiveness of this technique, one must look at the masters who applied it at the highest level.
Georges St-Pierre
Widely considered the greatest welterweight of all time, Georges St-Pierre did not come from a collegiate wrestling background. Yet, he out-wrestled NCAA champions. His secret was the seamless integration of striking and grappling. GSP’s double leg was timing-based; he hit the hips the moment his opponent shifted weight to throw a strike, resulting in a high success rate and minimal energy expenditure.
Khabib Nurmagomedov
While often associated with single legs and body locks, Khabib Nurmagomedov utilized the double leg as a battering ram to push opponents to the fence. Once against the cage, he would chain the double leg into trips and mat returns. His style demonstrated that the double leg isn’t always the finish; sometimes, it’s the vehicle to get the fight to the wall.
Chael Sonnen
Known for his relentless pressure, Chael Sonnen utilized the “Blast Double.” Unlike the finesse of GSP, Sonnen would drive his forehead directly into the opponent’s chest, running his feet like a linebacker. This variation sacrifices some control for raw power and impact, often planting the opponent flat on their back.
Jordan Burroughs
Although primarily a freestyle wrestler, Olympic Gold Medalist Jordan Burroughs is the gold standard for the double leg. MMA fighters frequently study his “blast double” to understand the explosiveness required to finish the shot against world-class defense.
Defense: Stopping the Shot
For every action, there is a reaction. The primary defense against the double leg is the Sprawl. This involves shooting the legs backward and driving the hips down onto the attacker’s head and neck. In MMA, the sprawl is often accompanied by “digging underhooks” to pull the opponent up or threatening a submission.
The Guillotine Choke is the natural predator of a sloppy double leg. If a fighter leaves their neck exposed while changing levels, a savvy grappler can wrap the neck and use the takedown momentum to tighten the choke. This risk/reward dynamic is what makes the double leg battle so thrilling to watch.
The Verdict
The double leg takedown remains the cornerstone of wrestling in MMA. It is the bridge between the stand-up war and the ground game. For the beginner, it teaches the importance of level changes and drive. For the pro, it is a weapon that must be respected at all times. Whether you are watching a title fight or stepping onto the mats, the double leg is fundamental, undeniable, and essential.
FAQ
Is the double leg takedown dangerous for the knees?
When performed correctly, the double leg is safe. However, dropping the lead knee onto the mat repeatedly without pads can cause bursitis or impact injuries over time. In MMA, many fighters prefer a “snatch” style double leg that relies less on dropping the knee and more on bending at the waist and hips to preserve their joints.
What is the difference between a Double Leg and a Single Leg?
A double leg takedown attacks both of the opponent’s legs, forcing them to lose balance backward or sideways. A single leg attacks only one leg, often requiring the attacker to hoist the leg in the air or run the pipe to finish. The double leg generally requires more commitment but offers a more dominant landing position (often landing in side control or half guard).
Can I learn the Double Leg Takedown without wrestling shoes?
Yes. In fact, training without wrestling shoes is preferred for MMA (or submission grappling) preparation as it mimics the traction you will have in the cage. Without the grip of shoes, your penetration step and drive relying on toe grip become even more critical to master.