The Art of Escape: How to Survive and Defend Bad Positions in Jiu-Jitsu
In Brazilian Jiu-Jitsu, the uncomfortable truth is that you will spend a lot of time in bad positions. Especially as a beginner, you will find yourself pinned under side control, stuck in the mount, or having your back taken. While it feels claustrophobic, learning to be comfortable in these “worst-case scenarios” is the most critical skill you can develop.
At Gracie Barra Lake Elsinore, we teach that defense is the foundation of confidence. You cannot attack effectively if you are terrified of what happens if you fail. Here is a guide on how to defend against and escape the most effective positions in Jiu-Jitsu.
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The Golden Rules of Defense
Before diving into specific moves, you must understand the mindset of survival.
Don’t Panic: Panic leads to wasted energy and bad decisions. If you are pinned, accept it, breathe, and think.
Protect Your Neck and Arms: Keep your elbows tight to your ribs (T-Rex arms) and your chin tucked. Never extend your arms to push; this is how armbars happen.
Create Space (Frames), Don’t Push: Use your skeletal structure (forearms) to create barriers. Pushing with muscle is exhausting; framing with bone is efficient.
1. Escaping the Mount (The Trap and Roll)
The Mount is one of the most dominant positions in fighting. Your opponent is on top of your torso, letting gravity do the work.
The Mistake: Trying to bench press the person off you. This isolates your arms and exhausts you.
The Solution: The “Upa” or Trap and Roll.
Trapping: Secure one of your opponent’s arms and trap the foot on the same side. This removes their “table legs” on that side.
Bridging: Explosively lift your hips (bridge) towards the trapped side.
Rolling: Follow the momentum to roll them over and end up in their guard. This relies on leverage and timing, not strength, making it a cornerstone of self-defense.
2. Surviving Side Control (Shrimping)
Side control (100kg) is heavy and oppressive. The pressure can make it hard to breathe.
The Mistake: Hugging the opponent tight. This might feel safer, but it keeps them close and prevents you from escaping.
The Solution: Create frames and shrimp.
Frames: Place one forearm across their neck and the other across their hip. These frames create a “shield.”
Shrimping: Bridge into them slightly, then push off your frames to shoot your hips away (the shrimp movement).
Recover Guard: Use the space you created to slide your bottom knee back in between you and your opponent.
3. Defending Back Control (The Danger Zone)
Having someone on your back is the most dangerous position in BJJ because you cannot see their attacks.
The Mistake: Trying to turn around or shake them off without addressing the choke.
The Solution: Protect the neck first.
Hand Fighting: Your primary job is to control their choking arm. Two hands on one arm is a good rule.
Back to the Mat: Try to slide your body down so your shoulders and head touch the mat.
Clear the Hooks: Once your neck is safe, remove their legs (hooks) and turn into their guard.
4. Escaping Knee-on-Belly
This position is painful and mobile. The opponent drives their knee into your sternum or stomach.
The Mistake: Pushing the knee with your hands. This exposes your arms to an armbar or Kimura.
The Solution: Turn partially to your side.
Turn slightly towards the knee to relieve pressure on your solar plexus.
Frame on their ankle or pants (not the knee) and shrimp your hips away to destabilize them.
Defense is Your Superpower
Knowing you can escape gives you the freedom to take risks. When you are no longer afraid of the worst-case scenario, your game opens up. You attempt more sweeps and submissions because you know that if you miss, you can survive the consequences.
discover gracie barra lake elsinore
If you want to learn how to stay safe and confident in any situation, join us on the mats. Contact Gracie Barra Lake Elsinore today to schedule your free introductory class.
