According to training experts, the foundation for a great female wrestler is built on what are called "The Big Three" drills: . Most female matches begin with intense hand-fighting and wrist grabbing, so powerful hands and forearms are non-negotiable.
: Hyperextending or twisting limbs to attack joints. Examples include the armbar, kimura, shoulder lock, and lower-body leg locks like heel hooks and kneebars.
Drills that develop these attributes—such as gripping exercises, juggling and bag work—are highly recommended for newer female grapplers. submission wrestling women full
: Grappling demands intense cardiovascular endurance, functional core strength, and flexibility, offering an alternative to standard gym routines.
The primary governing body for Brazilian Jiu-Jitsu (No-Gi divisions). According to training experts, the foundation for a
Hyperextends the elbow. Common from mount, guard, or scramble positions. Many female grapplers — like Mackenzie Dern (before moving to MMA) — built careers on armbar chains.
—a discipline where the ultimate goal isn't just a pin, but forcing an opponent to "give up" through sheer technical dominance. Examples include the armbar, kimura, shoulder lock, and
Newer female grapplers should first concentrate on overall physical fitness. Walking, running, sit‑ups and weight training help build the stamina and strength needed to avoid fatigue—because “fatigue makes cowards out of all of us on the competitive mats”.
The phrase highlights the demand for comprehensive coverage of this sport—from its historic roots and technical variations to full-length championship matches and the elite athletes who dominate the mats today. The Evolution of Women's Submission Grappling