Catch Wrestling is often considered better suited for the fast-paced, top-down nature of modern MMA due to its superior takedowns, aggressive top control, and emphasis on escaping the bottom. While BJJ is better for specialized guard work, Catch Wrestling's "no-gi" focus and "catch-as-catch-can" submission style align well with the damage-focused rules of MMA.
Why Catch Wrestling is Advantageous for MMA:
Superior Top Control & Aggression: Catch emphasizes pinning and breaking opponents, matching the "ground-and-pound" aggression rewarded in MMA.
Standing Takedowns: Unlike many BJJ academies that focus on guard-pulling, Catch wrestlers excel at bringing the fight to the ground.
No-Gi & Pressure: It is exclusively practiced without a gi, making the techniques immediately transferable to MMA.
Anti-Guard Focus: The style teaches fighters to avoid being stuck on their back, encouraging scrambles or returning to their feet.
Why BJJ Remains Crucial for MMA:
Advanced Submissions: BJJ provides a more diverse and technical arsenal of submissions from all positions.
Defensive Guard: BJJ teaches how to survive and submit opponents even when on your back, which is invaluable if you are taken down.
Accessibility: There are significantly more BJJ schools and high-level coaches available.
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Conclusion:
For pure, aggressive grappling and takedowns, Catch Wrestling holds an edge for MMA. However, most modern MMA fighters adopt a hybrid approach, using wrestling (catch or collegiate) to dictate where the fight takes place, and BJJ for finishing submissions and defensive security.

Catch Wrestling in MMA: The Violent Art That Birthed the Octagon

When MMA fans talk about the “ground game,” the conversation almost always drifts to Brazilian Jiu-Jitsu (BJJ). The narrative is simple: the Gracies brought the “Gentle Art” to the UFC, and it changed the world. But there is another story—a darker, more painful, and arguably more influential one. Before the Octagon, before the Gracies, and before the unified rules, there was Catch Wrestling.

Unlike the flowing, positional chess match of BJJ, Catch Wrestling is a style built on pain compliance, bone-breaking leverage, and ruthless aggression. It is the art that gave us Kazushi Sakuraba, the man who hunted the Gracies. It is the foundation of Josh Barnett, the youngest Heavyweight Champion in UFC history. And in many ways, it is the “lost” parent of modern MMA.

In this deep dive, we rip the lid off the “Snake Pit” to explore the history, techniques, and enduring legacy of Catch Wrestling in MMA. We’ll break down why this “violent art” might just be the most effective base for the cage that you aren’t training yet.

What is Catch Wrestling? (The Origins of the Hook)
Catch-as-Catch-Can (Catch for short) originated in the coal mines and carnivals of Lancashire, England, in the late 19th century. The name itself is a literal instruction: catch any hold you can, wherever you can.

While Judo and BJJ were developing with gis and strict hierarchies in Japan and Brazil, Catch was evolving in the gritty “At Shows” of traveling carnivals. Wrestlers, known as “Hookers” (a term of respect for a submission expert), would take on all comers from the crowd. If they didn’t win quickly, they didn’t get paid—or worse, they got beat up by a local tough guy. This environment bred a style that was fast, brutal, and devoid of stalling.

The Rules of the Snake Pit
In the legendary Snake Pit gym in Wigan, run by the terrifying Billy Riley, the philosophy was simple: Pin or Submit. Unlike amateur wrestling, where a pin ends the match, Catch wrestlers were taught to punish their opponents on the ground until they quit. If you couldn’t pin them, you broke them.

This lineage was carried to Japan by two key figures: Karl Gotch (known as the “God of Wrestling” in Japan) and Billy Robinson. These men taught the Japanese pro wrestlers how to fight for real, leading to the creation of Shooto, Pancrase, and eventually, the PRIDE Fighting Championships.

Catch Wrestling vs. BJJ: The Philosophy of Pain
To understand Catch Wrestling in MMA, you have to contrast it with its more popular cousin, Brazilian Jiu-Jitsu. While both arts seek to submit the opponent, their roads to victory are fundamentally different.

Position vs. Pain: BJJ teaches “Position before Submission.” You pass the guard, stabilize side control, mount, and then look for the finish. Catch Wrestling often uses pain to create the position. A Catch wrestler might grind a forearm into your nose (a facial) or crank your neck just to make you move your arm, opening up a submission.
The Guard: BJJ players are comfortable fighting off their backs. Catch wrestlers despise being on their backs. In Catch, being flat on your back meant being pinned (losing). Therefore, Catch wrestlers aggressively scramble to top position or turtle to stand up—a tactic that is incredibly effective in modern MMA scoring.
Submission Style: BJJ submissions often rely on leverage and blood chokes (strangles). Catch submissions include a wide array of “neck cranks,” “spine locks,” and “compressive locks” (slicers) that attack the anatomy with pure torque.
The “Gracie Hunter”: Kazushi Sakuraba
The greatest advertisement for Catch Wrestling in MMA is undoubtedly Kazushi Sakuraba. In the early 2000s, the Gracie family and their BJJ style were considered invincible. They had dominated the early UFCs and Vale Tudo Japan.

Then came Sakuraba. Trained by Billy Robinson in the UWFi snake pit, Sakuraba didn’t fear the Gracie guard; he jumped into it. He used classic Catch techniques—the Kimura (Double Wrist Lock), ankle picks, and cartwheel guard passes—to defeat Royler, Renzo, Ryan, and finally, the legend himself, Royce Gracie, in a 90-minute war.

Sakuraba proved that a grappler who refused to play by BJJ rules could not only survive but dominate. He attacked legs, he cranked necks, and he scrambled relentlessly. He showed the world that Catch Wrestling was the “Kryptonite” to the pure BJJ game.

Key Catch Techniques for the Cage
If you watch modern fighters like Josh Barnett or even Jon Jones (who utilizes a very catch-heavy top game), you will see these staples of the Lancashire style.

1. The Double Wrist Lock (Kimura)
While BJJ calls it the Kimura (after Masahiko Kimura), Catch wrestlers call it the Double Wrist Lock. In Catch, this isn’t just a submission; it’s a control position. Catch wrestlers use it to sweep, to pin, and to force the opponent to turn their back. It is arguably the most versatile hold in MMA.

2. The Neck Crank (Can Opener)
In many BJJ tournaments, neck cranks are illegal. In the Octagon, they are fair game. The Can Opener (pulling the head down while inside the closed guard) is a classic Catch move used to break an opponent’s posture or force them to open their guard to relieve the pressure on their cervical spine.

3. Leg Locks (The Ashikan Judan)
Before the “Danaher Death Squad” popularized leg locks in BJJ, Catch wrestlers were widely known as the kings of the lower body. They didn’t view leg locks as “cheap” (a common old-school BJJ sentiment) but as efficient. Heel hooks, Toe holds, and Calf Slicers are all bread-and-butter moves in the Catch arsenal.

4. The Ride
Catch wrestling places a massive emphasis on “riding”—using your body weight to pin the opponent’s hips and head to the mat. By floating on top of an opponent and removing their base, a Catch wrestler exhausts the foe without expending much energy. This “cooking” of the opponent is essential for 5-round MMA fights.

Modern Pioneers and the Legacy
Today, pure Catch Wrestling is rare, but its DNA is everywhere. Josh Barnett remains the most vocal advocate, famously shouting “Catch Wrestling!” after his victories. His catch-based grappling allowed him to submit BJJ black belts like Dean Lister in submission grappling superfights.

Another key figure is Erik Paulson, a student of Billy Robinson and the founder of CSW (Combat Submission Wrestling). Paulson was the first American to win the Light Heavyweight title in Shooto, Japan’s oldest MMA organization. His CSW system blends Catch with Muay Thai and has influenced countless fighters, including Ken Shamrock and Brock Lesnar.

Even fighters who don’t identify as Catch wrestlers often use its principles. The heavy top pressure of Khabib Nurmagomedov (though Sambo-based) shares the “control and crush” philosophy of Catch. The frantic scrambles of Tony Ferguson and the opportunistic submissions of Tom Aspinall also echo the “catch-as-catch-can” mindset.

Is Catch Wrestling the Best Base for MMA?
While collegiate wrestling provides the best takedowns and BJJ provides the best safety net, Catch Wrestling provides the finish. In modern MMA, where judges score heavy for damage and aggression, the passive guard-pulling of sport BJJ is losing favor. The aggressive, top-heavy, submission-hunting style of Catch is perfectly suited for the Unified Rules.

Fighters who learn to “Hook” add a layer of nastiness to their game. They stop looking for points and start looking for breaking mechanics. As the sport evolves, we are seeing a return to these old-school principles: control the head, break the posture, and catch the submission the moment it appears.

FAQ: Catch Wrestling in MMA
Is Catch Wrestling dangerous?
Yes. The motto of many Catch gyms is “Snap, No Tap.” The techniques often target the neck, spine, and small joints, designed to inflict enough pain to force a submission or cause injury. In training, safety is paramount, but the intent of the art is violent efficiency.

What is the main difference between Catch Wrestling and BJJ?
The primary difference is the philosophy of control. BJJ seeks to stabilize a position (like Mount) before attacking. Catch Wrestling attacks immediately, often using pain (neck cranks, face locks) to force the opponent into a bad position. Catch also prohibits laying on your back (the guard), whereas BJJ encourages it.

Who are the most famous Catch Wrestlers in MMA?
The most famous include Kazushi Sakuraba, Josh Barnett, Ken Shamrock, Frank Shamrock, Bas Rutten (who integrated it with striking), and Shayna Baszler. Erik Paulson is also a legendary coach of the style.

Where can I learn Catch Wrestling?
Authentic Catch Wrestling is harder to find than BJJ. Look for schools affiliated with the Snake Pit (Wigan or USA), Erik Paulson’s CSW, or Scientific Wrestling. Many “No-Gi BJJ” schools also incorporate Catch concepts, especially leg locks.

Is Catch Wrestling better than BJJ for self-defense?
It depends. Catch Wrestling’s emphasis on staying on top and finishing quickly is excellent for street altercations where being on your back is dangerous. However, BJJ’s guard is a critical safety net if you are knocked down. A combination of both is ideal.

“Catch Wrestling Is More Effective Than BJJ In Modern MMA”
While BJJ dominates much of the grappling conversation today, Barnett argues that modern MMA has evolved in a direction that better mirrors catch wrestling principles:

To be perfectly honest, in my opinion the catch wrestling approach is superior to BJJ in terms of your typical or your standard approaches to MMA.

Whether they know it or not, everyone in Mixed Martial Arts now does not play guard and they all wrestle like a catch wrestler.
Trying to constantly get back to their feet, wrestling up, giving up their back; which used to be a cardinal sin supposedly.

This strategy – giving up the back in order to stand up – is often discouraged in traditional BJJ academies, where the rulesets typically reward guard play more than stand-ups.
But Barnett pointed out that in wrestling-heavy formats like folkstyle or catch, this movement is central and encouraged:

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I’ve heard so many guys from the BJJ side of things literally complain about some of my (competitors): “Oh they did really well but your guys, they can’t give their back up.”

Yes they can, you don’t wrestle.
You’ve never wrestled folkstyle so for you, it’s an area that you don’t really play in.

We’ll give our back because if you think you’re gonna get it, like, good luck.
We’re already in motion and we know how to wrestle from this position, that’s our defensive position.

Barnett also emphasized that as MMA has matured, even athletes with BJJ backgrounds are abandoning guard-based tactics in favor of wrestling up – mirroring what catch wrestlers have done for decades:

Then you saw as MMA, the game of MMA specifically within the UFC, has been evolving…
The BJJ-base fighters are giving up their back, going up the wall.

It’s just that BJJ in a standard way had been successful enough and with the IBJJF on top of it, and even ADCC, it’s like: “Oh, I can just lay on my back all day.”
It’s, like, no, you can’t anymore.

He added that unless there’s a massive skill gap or the opponent is already compromised, relying on guard alone is no longer effective in MMA:

Unless they’re hurt, beat up, just stupid…
You’re not getting them. Sorry, it’s not happening.

You’re not armbarring them in five minutes, you’re not choking them.


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Catch wrestling is highly effective in MMA because it combines intense collegiate-style takedowns with a "catch-as-catch-can" submission approach, focusing on controlling opponents, wearing them down through pressure, and attacking with submissions from any position. It bridges the gap between wrestling and submissions, making it ideal for the "no-gi" environment of MMA.

Key reasons for its effectiveness in MMA include:
Dictating Where the Fight Takes Place: Catch wrestlers use superior takedowns and trips to take opponents down, avoiding striking exchanges and forcing the fight to the ground, where they have the advantage.
"Riding" and Controlling the Opponent: Unlike Brazilian Jiu-Jitsu, which often prioritizes position over immediate submission, catch wrestling heavily emphasizes pinning, using top pressure to "cook" or exhaust the opponent.
Aggressive Submission Style: It employs a wider range of submissions than traditional BJJ, including neck cranks and twisting leg locks, which can be applied quickly and with immense pressure to secure finishes.
Focus on Pain and Pressure: Techniques are designed to cause discomfort, forcing opponents to give up position or submit.
Effective from Both Top and Bottom: Catch wrestlers are trained to survive and counter-attack from bad positions, using moves like the double wristlock (kimura) as a defensive and offensive tool.
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Famous practitioners like Josh Barnett and Kazushi Sakuraba have utilized this style to dominate, relying on a mix of pressure, control, and unorthodox submissions

Why Catch Wrestling is the Best Base for Modern MMA

Why Catch Wrestling is A Great Grappling Base For Mixed Martial Arts
Mark Woodard
Why Catch Wrestling is A Great Grappling Base For MMA
Table of Contents

Introduction
The History and Origins of Catch Wrestling
The Core Principles of Catch Wrestling
Takedowns and Throws in Catch Wrestling
Ground Control and Submissions in Catch Wrestling
Versatility and Adaptability in MMA
The Mental Aspect of Catch Wrestling
Training Methods and Techniques
Prominent Catch Wrestlers in MMA
The Future of Catch Wrestling in MMA
Conclusion
FAQs
Why Catch Wrestling is A Great Grappling Base For Mixed Martial Arts

Catch wrestling is a grappling style that has gained significant recognition in the world of mixed martial arts (MMA). With its emphasis on effective takedowns, submissions, and control techniques, catch wrestling provides a solid foundation for fighters looking to excel in the MMA arena. In this article, we will explore the reasons why catch wrestling is considered a great grappling base for mixed martial arts.

Introduction

Mixed martial arts is a sport that combines various fighting disciplines, including striking and grappling techniques. While Brazilian Jiu-Jitsu (BJJ) and wrestling have traditionally dominated the grappling aspect of MMA, catch wrestling has emerged as a formidable option for fighters seeking a well-rounded skill set.

Why Catch Wrestling is A Great Grappling Base For MMA
Why Catch Wrestling is A Great Grappling Base For MMA
The History and Origins of Catch Wrestling

Catch wrestling originated in the late 19th century and was popularized by pioneers such as Billy Riley and Martin "Farmer" Burns. It evolved as a hybrid grappling style, incorporating techniques from various disciplines like traditional British wrestling, Lancashire wrestling, and submissions from Japanese Jujutsu. Catch wrestling was known for its no-nonsense approach and effectiveness in real-life combat situations.

The Core Principles of Catch Wrestling

Catch wrestling places a strong emphasis on control, leverage, and joint manipulation. Unlike other grappling styles, it focuses on achieving dominant positions and inflicting pain on opponents, rather than solely aiming for submissions. This unique approach allows catch wrestlers to maintain control and wear down their opponents, making it a valuable asset in MMA.

Takedowns and Throws in Catch Wrestling

One of the key strengths of catch wrestling lies in its extensive repertoire of takedowns and throws. Catch wrestlers are proficient in a wide range of techniques, including single-leg takedowns, double-leg takedowns, hip throws, and suplexes. These techniques enable catch wrestlers to dictate the fight's location, taking their opponents to the ground where catch wrestling excels.

Ground Control and Submissions in Catch Wrestling

Once on the ground, catch wrestlers excel at maintaining control and delivering devastating submissions. Catch wrestling emphasizes the art of "riding," which involves controlling an opponent's movement and limiting their escape options. From this position, catch wrestlers can apply a variety of joint locks, chokes, and painful holds to force their opponents into submission.

Why Catch Wrestling is A Great Grappling Base For MMA
Why Catch Wrestling is A Great Grappling Base For MMA
Versatility and Adaptability in MMA

Catch wrestling's versatility makes it a valuable grappling base for MMA fighters. Its combination of takedowns, ground control, and submissions provides a well-rounded skill set that can be effectively applied in various situations. Catch wrestlers can seamlessly transition between striking and grappling, allowing them to adapt to the dynamic nature of MMA.

The Mental Aspect of Catch Wrestling

In addition to its physical aspects, catch wrestling also emphasizes the mental aspect of combat sports. Catch wrestlers are known for their mental toughness, resilience, and ability to remain calm under pressure. The training and competition environment in catch wrestling prepares fighters to handle the challenges of MMA, both inside and outside the cage.

Training Methods and Techniques

Catch wrestling training typically involves a combination of drilling techniques, live sparring, and competition experience. The training sessions focus on developing core strength, conditioning, flexibility, and technical proficiency. Catch wrestling practitioners engage in rigorous training to enhance their physical attributes and sharpen their grappling skills.

Prominent Catch Wrestlers in MMA

Several notable MMA fighters have a catch wrestling background and have achieved great success in the sport. One prominent example is Josh Barnett, a former UFC heavyweight champion known for his technical prowess and submission skills. Another notable catch wrestler is Kazushi Sakuraba, who gained fame for his victories over multiple opponents using catch wrestling techniques.

Why Catch Wrestling is A Great Grappling Base For MMA
Why Catch Wrestling is A Great Grappling Base For MMA
The Future of Catch Wrestling in MMA

As the sport of MMA continues to evolve, catch wrestling is likely to maintain its relevance and influence. Its effectiveness in takedowns, ground control, and submissions provides fighters with a comprehensive skill set that can make a difference in the highly competitive world of MMA. With more fighters recognizing its benefits, catch wrestling's popularity is expected to grow in the coming years.

Conclusion

Catch wrestling serves as an excellent grappling base for mixed martial arts due to its emphasis on takedowns, control, and submissions. The combination of versatile techniques, mental toughness, and adaptability makes catch wrestling a valuable asset in the MMA arena. As the sport evolves, catch wrestling is poised to play an integral role in shaping the future of mixed martial arts.

FAQs

Q1: Can catch wrestling be effective for fighters with a striking background? Yes, catch wrestling can be effective for fighters with a striking background. Its emphasis on takedowns and ground control complements striking skills, allowing fighters to dictate the fight's location and capitalize on opportunities to showcase their striking abilities.

Q2: Is catch wrestling suitable for beginners in MMA? Catch wrestling can be suitable for beginners in MMA, but it requires dedication and consistent training to master its techniques. Beginners should start with fundamental takedowns, position control, and basic submissions before progressing to more advanced techniques.

Q3: How does catch wrestling differ from Brazilian Jiu-Jitsu? While catch wrestling and Brazilian Jiu-Jitsu share similarities in terms of ground grappling, catch wrestling has a more aggressive and control-oriented approach. Catch wrestling focuses on maintaining control and inflicting pain, while BJJ emphasizes positional dominance and submissions.

Why Catch Wrestling is A Great Grappling Base For MMA
Why Catch Wrestling is A Great Grappling Base For MMA
Q4: Are there any specific rules or limitations in catch wrestling competitions? Catch wrestling competitions may vary in terms of rules and regulations. Some events follow strict rules similar to traditional wrestling, while others allow a broader range of techniques and submissions. It's important to understand the specific ruleset of each competition before participating.

Q5: Where can I learn catch wrestling? We are proud to announce that we will soon be starting Catch Wrestling Sessions at Outlaw MMA as a pre cursor to this we are running an intro to Catch Wrestling Course starting 23rd June at 6-45pm


Training in Both: The Benefits of Studying Catch Wrestling and BJJ
As we’ve explored in our previous posts on the philosophical differences between Catch Wrestling and BJJ, the unique mentality of Catch Wrestling, and how to incorporate Catch Wrestling techniques into BJJ, these two grappling arts offer distinct approaches to ground fighting.

Today, we’re diving into the numerous benefits of training in both disciplines simultaneously. At our Austin gym, we’ve seen firsthand how this dual training can create more well-rounded and effective grapplers.

Complementary Skill Sets
Catch Wrestling and BJJ, while both grappling arts, emphasize different aspects of ground fighting. Training in both allows you to develop a more comprehensive skill set:

Diverse Submissions: BJJ is known for its chokes and joint locks, while Catch Wrestling adds a variety of compression locks, neck cranks, and leglocks to your arsenal.
Positional Awareness: BJJ’s emphasis on positional control complements Catch Wrestling’s focus on explosive movements and quick transitions.
Takedown Proficiency: Catch Wrestling’s wrestling roots provide excellent takedown training, addressing a common weakness in pure BJJ training.
Ground and Pound: Catch Wrestling’s top control techniques can enhance your ability to maintain position and strike effectively in MMA scenarios.
Tactical Flexibility
Training in both arts develops your ability to adapt to different situations:

Rule Set Adaptability: Understanding both styles makes you more adaptable to various competition rule sets.
Stylistic Versatility: You’ll be better prepared to face opponents with diverse grappling backgrounds.
Strategic Depth: The combination of BJJ’s methodical approach and Catch Wrestling’s aggressive style gives you more strategic options in any given situation.
Physical Development
The physical demands of these arts complement each other:

Endurance: BJJ’s longer matches build cardiovascular endurance, while Catch Wrestling’s explosive nature develops anaerobic capacity.
Strength: Catch Wrestling’s emphasis on power moves can enhance your overall grappling strength.
Flexibility: BJJ’s guard work improves flexibility, which can be advantageous in applying Catch Wrestling techniques.
Mental Growth
Training in both disciplines offers significant mental benefits:

Problem-Solving Skills: Exposure to different grappling philosophies enhances your ability to think creatively under pressure.
Mindset Flexibility: You’ll learn when to apply BJJ’s patient approach and when to use Catch Wrestling’s aggressive mindset.
Expanded Learning Capacity: Studying two systems simultaneously improves your ability to absorb and integrate new information.
Self-Defense Applications
For those interested in self-defense, the combination of Catch Wrestling and BJJ is particularly potent:

Versatility: You’ll be prepared for both sport grappling scenarios and more aggressive, “anything goes” situations.
Quick Finishing: Catch Wrestling’s emphasis on rapid submissions complements BJJ’s control-focused approach in self-defense situations.
Standup to Ground Transitions: The combination improves your ability to take an opponent down and immediately establish dominant position or submit them.
Competition Advantages
For the competitive grapplers, training in both arts offers several benefits:

Unpredictability: Your diverse skill set will make you less predictable to opponents who specialize in one style.
Tactical Breadth: You’ll have more tools to deal with various situations that arise in competition.
Mental Edge: The confidence that comes from a broader skill set can provide a significant mental advantage in competitions.
Challenges and Considerations
While the benefits are numerous, it’s important to be aware of potential challenges:

Time Management: Training in two arts requires careful scheduling and commitment.
Cognitive Load: Learning two systems simultaneously can be mentally taxing, especially for beginners.
Stylistic Conflicts: Some techniques or approaches may conflict, requiring careful integration.
Competition Focus: If you’re training for specific competitions, you may need to periodize your training to focus on the relevant ruleset.
How to Start Training in Both
If you’re interested in reaping the benefits of training both Catch Wrestling and BJJ, here are some steps to get started:

Find the Right Gym: Look for a gym like ours in Austin that offers training in both disciplines.
Start with a Strong Foundation: If you’re new to grappling, consider focusing on one art initially before adding the other.
Cross-Train Thoughtfully: When you start cross-training, be mindful of how techniques from one art can complement or conflict with the other.
Attend Specialized Workshops: Look for seminars or workshops that focus on integrating the two styles.
Practice Mindful Integration: During open mat sessions, consciously work on blending techniques from both arts.
The Future of Grappling
At our gym, we believe that the integration of Catch Wrestling and BJJ represents the future of grappling. As the martial arts world continues to evolve, grapplers who can seamlessly blend different styles will have a significant advantage.

By training in both Catch Wrestling and BJJ, you’re not just becoming a better grappler – you’re positioning yourself at the forefront of martial arts evolution. You’re developing a deep, nuanced understanding of grappling that goes beyond any single system.