Suplex
Takedown · Standing
A belly-to-belly throw from double underhooks: you lift them, arch and turn so they land on their back with you on top. Use it when their hips are square to yours. Lock your hands low at the belt line with a fingertip, S or palm-to-palm grip, pull their hips in and step between their feet, chest tight to theirs. Drop your hips below theirs like the bottom of a squat, then explode up with the legs, drive your hips into theirs, arch and turn your head over your shoulder to the throwing side, screwing them over in the air. The lift comes from the legs, not the arms, and the turn keeps them off their head. If they sprawl the hips back, switch to the bear hug. A partner dropped on the head or neck means disqualification and serious injury.
How to do it
- From double underhooks, lock your hands low on their back at the belt line, with a fingertip, S or palm-to-palm grip.
- Pull their hips into yours and step between their feet, so your hips are right in front of theirs and your chest is tight to their chest.
- Drop your hips below theirs with the knees bent and the back straight, like the bottom of a squat.
- Explode up with the legs, driving your hips into theirs to lift them off the mat, then arch the back and turn your head to look over your shoulder to the side you throw.
- Turn in the air like a screw, so they land on their back and you land on your side on top of them, never on your head or neck.
Key details
- The lift comes from the legs and hips, not from the arms: hips below theirs, then drive them up. No lift, no suplex.
- Lock low with a fingertip, S or palm-to-palm grip: a high lock on the ribs leaves their hips free and cannot lift them.
- The turn is the safety: they land on the back, you land on your side. Look over your shoulder to where you throw, because looking straight up pulls them on top of you.
- Screw motion: hips in, lift, arch, turn, in one continuous movement.
- The thrown partner must not post a hand: in drilling go with the throw.
- Block their leg with your lead leg as you lock: they can no longer step away or drop their level, and your hips stay under theirs.
Common mistakes
- Throwing straight over the head. — Without the turn both bodies go over the top: you both land on the neck. — Always turn to one side in the air, looking over your shoulder.
- Lifting with the back. — Your hips stay above theirs, so the back does the work: it strains the lower back and gives no height. — Get the hips under theirs, then stand up with the legs.
- Locking the hands high on the ribs. — Their hips stay free and slide back, so you cannot get under them. — Lock at the belt line and pull their hips into yours.
- Stepping outside their leg instead of between their feet. — Your hips never get under theirs, the throw loses height and they can inside-trip you. — Step both feet into the same spot between their legs before you lift.
If they defend
- They hook your leg with theirs. → Lift them off the mat first, so the hook comes free.
How to drill it
Learn on thick crash mats with a coach: lift-and-turn only, no full throws, 5 x 3. Full throws only after both partners can breakfall.
Safety
A suplex that drops the partner on the head or neck gets a disqualification and can cause serious neck injury. Always turn so they land on the back.
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