Greco-Roman vs. Freestyle Wrestling: Key Differences Explained

11 July 2025

Wrestling is one of the oldest combat sports in the world, dating back to ancient civilizations. Over time, different styles have emerged, with Greco-Roman and Freestyle wrestling being two of the most prominent disciplines in international competition. But what sets them apart? Why do wrestlers specialize in one over the other?

If you've ever wondered about the key differences between Greco-Roman and Freestyle wrestling, you're in the right place. Let's break them down in a way that makes sense—even if you're new to wrestling.

The Basics of Greco-Roman and Freestyle Wrestling

Before diving deep into the differences, let’s cover the basics.

- Greco-Roman Wrestling: A strict, upper-body-focused wrestling style where attacks below the waist are prohibited.
- Freestyle Wrestling: A more dynamic style that allows both upper and lower body attacks, making it more diverse and fast-paced.

Both styles are featured in the Olympics and have their own unique skill sets, strategies, and techniques. But when it comes to execution, they feel like two entirely different sports.

1. Rules and Techniques: The Biggest Difference

Greco-Roman Wrestling: Upper Body Only

Greco-Roman wrestling strictly prohibits any attack below the waist. This means no leg grabs, no trips, and no attacking an opponent’s legs. It’s all about upper-body strength, hand fighting, and powerful throws.

Common techniques in Greco-Roman wrestling include:
- Suplex Throws – A big, high-amplitude move where a wrestler lifts their opponent and drives them backward.
- Body Locks – Controlling the opponent's torso to control their movement.
- Arm Drags & Headlocks – Used to off-balance an opponent and create scoring opportunities.

Because of these limitations, Greco-Roman requires tremendous core strength and explosive power. Wrestlers need to pummel (fight for grips) and execute big throws to gain an advantage.

Freestyle Wrestling: Anything Goes (Almost)

Freestyle wrestling, on the other hand, is much more open-ended. Wrestlers can attack both the upper and lower body, making the takedown game incredibly diverse.

Common techniques in freestyle wrestling include:
- Double Leg & Single Leg Takedowns – Driving into an opponent’s legs to bring them down.
- Ankle Picks & Sweeps – Using footwork and quick movements to take control.
- High-Crotch & Fireman’s Carry – Lifting and maneuvering the opponent from different angles.

Because freestyle wrestling allows attacks on the legs, speed and agility play a huge role. Wrestlers use a mix of upper- and lower-body tactics to take their opponents to the mat and score points.

2. Scoring System: What’s the Difference?

Both styles use a similar scoring system, but there are subtle differences.

Greco-Roman Scoring

- Takedowns (2-5 points) – Higher amplitude throws score more points.
- Exposure (2-3 points) – If you tilt an opponent’s back toward the mat.
- Passivity Points (1 point) – If an opponent is too defensive or avoids engagement.
- Pins – Match ends if a wrestler holds the opponent’s shoulders to the mat.

Since throws are the primary way to score, matches often feature explosive, high-impact moves. Wrestlers need to be both technical and powerful to succeed.

Freestyle Scoring

- Takedowns (2-4 points) – Similar to Greco but includes leg attacks.
- Exposure (2 points) – Rolling an opponent onto their back, even briefly, scores points.
- Reversals & Escapes (1 point) – Getting out of a bad position earns points.
- Pins – Just like in Greco-Roman, a pin ends the match instantly.

Freestyle matches are usually more fluid, with chain wrestling (combining multiple moves in quick succession) playing a big role in gaining an advantage.

3. Styles of Wrestling: Power vs. Agility

If you’ve ever watched Greco-Roman wrestling, you’ll notice it has a more “slow and methodical” pace compared to freestyle. Since wrestlers cannot grab the legs, they must engage in heavy upper-body battles and work for position before attempting throws.

Freestyle, on the other hand, looks more like a continuous scramble. Wrestlers dive for legs, counterattack, and chain moves together in rapid succession.

Greco-Roman: Strength & Positioning

- Wrestlers focus more on grip control and torso manipulation.
- Requires brute strength and great balance to defend against throws.
- Matches often have longer tie-ups before big moves happen.

Freestyle: Speed & Technique

- Wrestlers use quick shots and sprawls to counter attacks.
- Leg defense and counterattacks play a huge role in staying dominant.
- More fluid gameplay, with wrestlers switching techniques on the fly.

It’s almost like comparing a powerlifter to a sprinter—one relies on raw power, and the other relies on agility and endurance.

4. Which One is Tougher?

Both styles are incredibly demanding, but toughness depends on what you value more.

- Greco-Roman is tougher in terms of strength and endurance. The inability to use leg attacks means wrestlers must rely on core strength and upper-body power. Matches can become exhausting battles of attrition.
- Freestyle is tougher in terms of speed and adaptability. The constant movement, quick scrambles, and leg attacks make freestyle a chess match where technique and reflexes matter more than raw power.

At the highest level, both styles require elite conditioning and skill—but the demands on the body are slightly different.

5. Which One Is More Popular?

Globally, freestyle wrestling is more popular because it’s more viewer-friendly. The ability to grab the legs and perform takedowns from various positions makes freestyle more exciting for casual fans.

However, in countries like Russia, Iran, and much of Europe, Greco-Roman wrestling has a strong following. Many wrestlers train in both styles before specializing in one.

6. Which Wrestling Style is Right for You?

If you’re considering training in wrestling, the best style depends on your physical attributes and personal preferences.

- Go for Greco-Roman if:
- You love upper-body combat and throws.
- You have a strong grip and explosive power.
- You enjoy methodical, strength-based wrestling.

- Go for Freestyle if:
- You prefer a more dynamic, fast-paced wrestling style.
- You like using leg attacks and diverse takedown techniques.
- You enjoy fluid, continuous action with counters and scrambles.

If you're an aspiring MMA fighter, freestyle wrestling often translates better because it includes leg attacks—something commonly used in MMA takedowns.

Final Thoughts

Both Greco-Roman and freestyle wrestling are physically demanding and technically challenging. While Greco-Roman emphasizes raw upper-body strength and powerful throws, freestyle focuses on speed, agility, and open-ended techniques.

At their core, both wrestling styles share the same goal—controlling and defeating the opponent. Whether you prefer the brute force of Greco-Roman or the quick adaptability of freestyle, one thing is certain: wrestling is one of the most intense and rewarding combat sports out there!