▁hands ▁and ▁kne es ▁in ▁the ▁center ▁circle , ▁with ▁the ▁hands ▁and ▁kne es ▁at ▁least ▁ 2 0 ▁cent im eters ▁apart ▁and ▁the ▁distance ▁between ▁the ▁hands ▁a ▁maximum ▁of ▁ 3 0 ▁cent im eters . ▁The ▁arms ▁of ▁that ▁wrest ler ▁would ▁be ▁stretch ed ▁out , ▁the ▁feet ▁would ▁not ▁be ▁crossed , ▁and ▁the ▁th igh s ▁would ▁be ▁stretch ed ▁out ▁forming ▁a ▁ 9 0 - deg ree ▁angle ▁with ▁the ▁mat . ▁The ▁wrest ler ▁who ▁won ▁the ▁colored ▁disk ▁toss ▁would ▁then ▁be ▁allowed ▁to ▁step ▁beside ▁the ▁wrest ler ▁on ▁the ▁bottom , ▁not ▁touch ing ▁him ▁with ▁his ▁legs . ▁If ▁the ▁wrest ler ▁who ▁won ▁the ▁colored ▁disk ▁toss ▁wished , ▁he ▁could ▁place ▁one ▁kne e ▁on ▁the ▁mat . ▁The ▁top ▁wrest ler ▁would ▁then ▁wrap ▁his ▁hands ▁and ▁arms ▁around ▁the ▁bottom ▁wrest ler ' s ▁wa ist ▁and ▁execute ▁the ▁Olympic ▁lift ▁( called ▁an ▁ups ide - down ▁bel t ▁hold ) ▁at ▁the ▁beginning ▁of ▁the ▁first ▁ 3 0 ▁seconds . ▁The ▁bottom ▁wrest ler ▁could ▁then ▁attempt ▁to ▁defend ▁himself . ▁ ▁At ▁the ▁end ▁of ▁first ▁thirty ▁seconds , ▁the ▁cl inch ▁position ▁is ▁revers ed ▁with ▁the ▁other ▁wrest ler ▁receiving ▁the ▁Olympic ▁lift , ▁and ▁the ▁period ▁continu ing ▁for ▁the ▁remaining ▁ 3 0 ▁seconds . ▁The ▁period ▁is ▁decided ▁by ▁who ▁accum ulated ▁the ▁most ▁points ▁during ▁both ▁standing ▁and ▁ground ▁phases . ▁During ▁each ▁ground