Choosing a Wrestling Dummy: What to Consider

Selecting a wrestling dummy is an important step that requires careful attention to several key factors: height, weight, and material.

First and foremost, you should determine the dummy’s height. It should match the average height of the wrestlers in your group. This helps athletes adapt better to real combat conditions and learn to apply their techniques more effectively.

Weight also plays a crucial role. The dummy’s weight should be proportional to its height to ensure proper execution and learning of throws and holds. A lightweight dummy may not provide the necessary feedback during practice, while one that is too heavy can hinder training.

Wrestling dummies come in various types: with one or two legs (fused), with or without arms. The classic one-legged dummy is designed for practicing throws and is popular among freestyle and Greco-Roman wrestlers, as well as sambo athletes. However, it’s important to note that this type of dummy doesn't allow effective practice of many leg-involving techniques such as takedowns, sweeps, and pickups.

That’s why two-legged dummies are more commonly used in freestyle wrestling and sambo — acting as “sparring partners.” Dummies with arms are mainly designed for training grip and submission techniques.

Experts recommend selecting a dummy based on the following criteria:

• Its height should be about 15 cm shorter than your own, as wrestlers typically bend slightly when standing in stance.

• Its weight should be twice as light as your own. This is crucial because, unlike a human, a dummy doesn’t bend at the waist during throws, which makes it feel almost twice as heavy in motion.