Wrestling Basics for MMA: The Perfect Double Leg Takedown
If you want to dominate in UFC BJJ, mastering the double leg takedown is non-negotiable. Whether you're watching elite fighters or training yourself, the ability to dictate where the fight takes place separates winners from average competitors. In modern Brazilian Jiu-Jitsu UFC competition, wrestling is the bridge that connects striking to grappling—and the double leg is its foundation.
From legends like Georges St-Pierre to dominant champions like Khabib Nurmagomedov, the double leg takedown has proven to be one of the most effective weapons inside the Octagon. In this guide, you'll learn how to execute it perfectly, avoid common mistakes, and integrate it into your overall MMA strategy.
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What Is the Double Leg Takedown?
The double leg takedown is a wrestling technique where you attack both of your opponent’s legs, drive forward, and bring them to the ground. It’s widely used in UFC BJJ because it allows fighters to transition directly into dominant grappling positions like side control or guard.
Why It Matters in UFC BJJ
- Controls where the fight happens (stand-up vs ground)
- Sets up submissions in Brazilian Jiu-Jitsu UFC
- Scores points and impresses judges
- Drains opponent's energy
In fact, many experts consider it a key factor in determining the best jiu-jitsu in UFC, because without takedowns, even elite grapplers can struggle to impose their game.
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The Step-by-Step Breakdown of a Perfect Double Leg
Let’s break it down into actionable steps you can practice today.
1. Proper Stance and Distance
Start in a balanced stance:
- Feet shoulder-width apart
- Knees slightly bent
- Hands up for defense
Distance is crucial. Too far, and your shot will fail. Too close, and you risk getting countered.
👉 Pro Tip: Watch how Daniel Cormier closes distance with feints before shooting.
2. The Level Change
This is where many beginners fail.
- Bend your knees (not your back)
- Keep your head up
- Lower your center of gravity
A good level change makes your attack explosive and hard to read—essential in high-level UFC BJJ exchanges.
3. The Penetration Step
Drive your lead leg between your opponent’s legs:
- Step deep
- Keep your chest upright
- Maintain forward momentum
This step determines whether your takedown succeeds or stalls.
4. Grip and Control
Wrap both arms behind your opponent’s knees:
- Lock your hands (gable grip or palm-to-palm)
- Keep elbows tight
This control is what allows transitions into Brazilian Jiu-Jitsu UFC positions like half guard or side control.
5. The Finish
Drive forward at an angle:
- Push with your legs
- Turn the corner (don’t go straight)
- Land in a dominant position
This is where elite fighters shine. For example, Khabib Nurmagomedov often chains his double leg into relentless ground control.
Common Mistakes (And How to Fix Them)
Even experienced fighters struggle with execution. Here are the biggest errors:
❌ Shooting Without Setup
If you shoot blindly, you’ll get sprawled on.
✔️ Fix: Use feints, jabs, or overhands before shooting.
❌ Poor Head Position
If your head is down, you lose power and risk guillotines.
✔️ Fix: Keep your head tight against your opponent’s body.
❌ Weak Drive
Stopping halfway kills the takedown.
✔️ Fix: Commit fully—explode through your opponent.
❌ Ignoring Defense
In UFC BJJ, opponents will counter with submissions.
✔️ Fix: Always anticipate:
- Guillotine chokes
- Knees to the head
- Sprawls
How Double Leg Takedowns Fit Into UFC BJJ Strategy
In modern MMA, wrestling and BJJ are inseparable. The double leg is often the entry point into Brazilian Jiu-Jitsu UFC dominance.
Transitioning to Submissions
Once on the ground, you can:
- Pass guard
- Take the back
- Set up submissions like armbars or chokes
This is why fighters with strong wrestling often rank among the best jiu-jitsu in UFC—they control when grappling happens.
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Ground Control and Pressure
Fighters like Georges St-Pierre used double legs to:
- Control opponents
- Land ground-and-pound
- Win rounds decisively
Mixing Striking and Wrestling
The real power of UFC BJJ lies in unpredictability.
Example:
- Fake a jab → shoot double leg
- Throw overhand → level change → takedown
This hybrid approach is what defines elite MMA fighters.
Drills to Master the Double Leg
To truly improve, you need consistent practice. Here are proven drills:
1. Shadow Shots
Practice your movement without a partner:
- Focus on speed and form
- Repeat 50–100 reps daily
2. Partner Penetration Drills
Work with a partner:
- Slow-motion entries
- Focus on positioning
3. Wall Wrestling
Train against a cage or wall:
- Practice finishing takedowns under pressure
- Simulate real UFC BJJ scenarios
4. Chain Wrestling
Combine techniques:
- Double leg → single leg → trip
- Keeps opponents guessing
Defensive Awareness: Avoiding Counters
In MMA, offense without defense is dangerous.
Key Counters to Watch:
- Sprawl
- Guillotine choke
- Knees during entry
Fighters like José Aldo became famous for elite takedown defense, forcing opponents to rethink their strategy.
Why Wrestling Elevates Brazilian Jiu-Jitsu in UFC
Many pure BJJ practitioners struggle in MMA because they lack takedown skills. That’s why wrestling is essential for success in Brazilian Jiu-Jitsu UFC.
The Evolution of UFC BJJ
Early UFC:
- BJJ dominated (e.g., Royce Gracie)
Modern UFC:
- Fighters combine wrestling + BJJ + striking
This evolution shows that the best jiu jitsu in ufc is no longer just about submissions—it’s about control, positioning, and transitions.
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Pro Tips for Faster Improvement
If you want to level up quickly:
- Train explosiveness (sprints, plyometrics)
- Drill entries daily
- Study elite fighters
- Spar with resistance
- Focus on timing, not just strength
👉 Remember: In UFC BJJ, timing beats power every time.
Final Thoughts
The double leg takedown is more than just a wrestling move—it’s a gateway to domination in MMA. If you want to succeed in UFC BJJ, you must master this technique and integrate it into your overall strategy.
From controlling the fight to setting up submissions, the double leg is a skill that defines champions. Whether you're inspired by Georges St-Pierre or Khabib Nurmagomedov, the path is clear: train smart, stay consistent, and commit fully to every shot.
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