You wanna get the ref’s hand slapping the mat in your favor, right? Try twisting your opponent into a pretzel using a cradle. According to Jason Peters, assistant coach of the nationally ranked Pittsburgh Panthers, pinning an opponent in a high-level wrestling match is hard to do, but there are ways to make him vulnerable.

“Pinning on a high level comes from your ability to wear an opponent down, so you can get him in a vulnerable position where you can apply a cradle,” Peters says.

Here are some of Peters’ cradling tips you can use to cement your opponent to the mat.

Do
• Apply the cradle when your opponent’s head is near his knee
• Create a vice by locking your hands and pinching your elbows together
• Keep your hands close to your core—your most powerful region—at all times

Don’t
• Extend your arms when applying the cradle
• Force your opponent’s head to his knee; look for it when it happens naturally
• Attempt a cradle until you have drilled it numerous times and are comfortable using the technique

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