Level Change

Last updated: June 3, 2026

What is a level change?

In folkstyle and freestyle wrestling, the level change counts as one of the seven fundamental skills, alongside stance, motion, penetration, the back step, the back arch, and the lift. Wrestling For Dummies defines it as raising and lowering the hips to set up or execute an attack or to counter an opponent.

The point is simple. A wrestler or fighter cannot reach an opponent’s legs while standing tall. Dropping the level brings the hips and shoulders down so the attacker can get under the opponent’s center of gravity. Get there, and the legs are in reach. Dennis Hall, a 1995 world champion, calls it a vertical movement at the hips, powered by the knees and tailbone rather than a fold forward at the waist. Keeping the back straight and the head up is what separates a controlled level change from a clumsy lunge.

How a level change works

What a level change looks like from the outside is a quick dip. The head and shoulders drop several inches, the knees bend, and the hips sink toward the mat while the torso stays upright. Done well, it happens in a fraction of a second and flows straight into whatever comes next.

Two details give it away. The bend comes from the legs, so the spine stays roughly vertical instead of hinging over. The drop is deliberate rather than a collapse, which leaves the fighter balanced and ready to drive forward, shoot, or stand back up. A fighter who bends at the waist instead ends up reaching with the arms and becomes easy to sprawl on, the error commentators point out most often.

Level change vs penetration step

Newer fans often hear “level change,” “penetration step,” and “shot” used as if they mean the same thing. They describe different parts of one motion.

The level change is the vertical part: hips down. The penetration step is the horizontal part, where the lead leg drives forward and the knee usually drops toward the mat to close the gap. The shot is the full entry that strings them together, ending with the attacker’s hands on the opponent’s legs or body. National Capital Wrestling puts the order plainly: lower the level first, then penetrate deeply with the back straight and head up, so the attacker does not get overextended.

Term	What it is	When it happens
Level change	A vertical drop of the hips	First, to get under the opponent
Penetration step	A forward driving step, lead knee toward the mat	Second, to close the distance
Shot	The complete takedown entry	The level change and penetration step combined

Get the level change wrong, and the penetration step has nothing to build on, which is why coaches drill it first.

Why the level change matters in MMA

Inside the cage, the level change is the hinge between striking and grappling. Almost every leg attack starts with one. Henry Cejudo, an Olympic gold medalist in wrestling and a former two-division UFC champion, has called the level change and penetration the basis of most takedowns.

The reason it shows up so often is that an MMA fighter has to account for punches first. Georges St-Pierre built much of his career on hiding the level change behind a jab and a cross, then dropping in on a double leg before the opponent could react. Khabib Nurmagomedov used the same threat on the way to a 29-0 record, mixing single and double legs that opponents saw coming and still could not stop.

The movement also works in reverse. When a fighter sprawls to defend a shot, that is a level change backward: the hips drop and kick away to keep the legs out of reach. A fake level change, sometimes called a level change feint, can freeze an opponent or open a clean path for a punch.

Types of level changes

Coaches usually sort level changes by what the fighter is trying to do.

Type	Purpose
Forward (offensive) level change	Drops the hips to get under the opponent and set up a takedown or finish
Backward (defensive) level change	Drops and shifts weight back, the basis of the sprawl that stops an incoming shot
Level change feint	A fake dip used to bait a reaction, then strike or shoot somewhere else

Each type relies on the same basic movement, so a fighter who is comfortable changing levels on offense usually defends shots better too.

Frequently Asked Questions

Is a level change the same as a takedown?

No. A level change is one piece of a takedown. The takedown is the full result of putting an opponent on the mat, while the level change is the hip drop that makes the entry possible.

Do strikers use level changes?

Yes, though differently. In boxing and kickboxing, a level change can mean bending the knees to slip under a punch. In MMA, the same dip often disguises a takedown attempt.

Why do coaches say to bend the knees, not the waist?

Bending at the waist drops the head and shoulders forward, which leaves a fighter overextended and easy to sprawl on. Bending the knees keeps the back straight and the body ready to drive.

What sports use the level change?

It appears across folkstyle, freestyle, and Greco-Roman wrestling, plus MMA, Brazilian jiu-jitsu, judo, and sambo. Anywhere takedowns matter, the level change matters.

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Sources

1. Wikipedia. “Collegiate wrestling moves.” Accessed June 2026.
2. Dummies.com. “Wrestling For Dummies Cheat Sheet.” Accessed June 2026.
3. Five Point Move. “Dubuque RTC ‘Wrestling’s Basic Truths’ Part III: Level Change.” Accessed June 2026.
4. National Capital Wrestling Club. “The Basics of Wrestling.” Accessed June 2026.
5. BJJ Fanatics. “Level Change and Penetration by Henry Cejudo.” Accessed June 2026.
6. FightScience. “The Double Leg Takedown: Entries, Finishes & Common Mistakes.” Accessed June 2026.
7. Evolve MMA. “Everything You Need to Know About The Double Leg Takedown.” Accessed June 2026.

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