Greco-Roman Wrestling
An Olympic wrestling style that forbids holds below the waist, so wrestlers rely on upper-body throws, clinches, and lifts to score and pin.
Overview
Greco-Roman is one of the two international wrestling styles at the Olympic Games. As in freestyle, the goal is to take the opponent down, control them, and win on points or by a pin.
Its defining rule is that no holds are allowed below the waist, and wrestlers may not use their legs to trip, lift, or hold an opponent. All offense is generated from the upper body.
This restriction places the emphasis on the clinch, upper-body control, and throwing techniques, including high-amplitude throws that lift and turn the opponent onto their back.
What defines it
- Holds and attacks below the waist are not allowed.
- Wrestlers cannot use their legs to trip or lift an opponent.
- The style emphasizes upper-body throws, clinches, and lifts.
- High-amplitude throws that expose the opponent's back score highly.
- Scoring comes from throws, exposure, and pins, as in freestyle.
Getting started
- 1A local wrestling club or team with experienced coaches is the usual starting point, where the above-the-waist rules and basic positions are taught step by step.
- 2Beginners typically build a foundation in stance, hand fighting, and upper-body control before attempting throws in live practice.
- 3Simple athletic wear is fine to begin; a coach will introduce any style-specific equipment and mat etiquette.
Other Wrestling disciplines
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Sports
- WrestlingA grappling sport of takedowns and control where two athletes compete to pin or out-position each other.
- JudoA grappling martial art based on throws, holds and control, practised on mats with a partner.
- Nordic WalkingA gentle, accessible endurance activity that adds poles to bring the upper body into every walk.
- HandballA fast indoor team sport of passing, jumping and throwing to score with the hands.
- RowingA rhythmic, full-body endurance sport on the water or on an indoor machine.
Techniques
- PlankA static core exercise that holds the body in a straight line supported on the forearms and toes.
- Running FormThe efficient posture and stride mechanics of distance running, keeping the body relaxed and the cadence smooth.
- DeadliftA strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
Exercises
- Push-upA classic upper-body pushing exercise where you lower and press your body up from the floor.
- Hip thrustA loaded hip-extension exercise with your upper back on a bench and a weight across the hips.
- BurpeeA full-body exercise combining a squat, a plank, and a jump in one flowing movement.
- LungeA single-leg movement where you step forward and bend both knees to lower your body.
- Tricep dipA pushing exercise where you lower and raise your body using your arms on parallel bars or a bench.
Movement patterns
- PushPressing a load or the body away from the torso — horizontally or overhead — by extending the shoulders and elbows, developing the chest, shoulders and triceps.
- GlideGlide is continuous, low-resistance locomotion in which the body holds a streamlined shape so that momentum generated by a preceding propulsive action carries it smoothly across a surface or through a medium.