11 Jiu-Jitsu Techniques for Escaping Holds

Getting caught in a hold can feel like a dead end. The pressure builds, and it seems impossible to move. However, in Jiu-Jitsu, every hold has a counter. Escaping bad positions is a fundamental skill. This guide details eleven essential techniques for escaping some of the most common holds, turning a situation of defense into an opportunity for attack.

1. The Elbow Push Escape from Side Control

Being stuck in side control is one of the most challenging and uncomfortable positions Jiu-Jitsu practitioners face. The opponent exerts pressure, limiting movement and imposing control. However, the Elbow Push Escape is a fundamental technique that provides a reliable way to create space and regain a more neutral or advantageous position.

The first step in this escape is framing effectively. Frames act as barriers to control the opponent's weight and movements. Start by placing one forearm against the opponent's neck to create distance while ensuring the other forearm presses firmly against their hip. This strategic placement of your arms acts as a buffer, stopping the opponent from closing the gap even further.

Once the frames are established, the next critical step is to create enough space to insert a knee between yourself and your opponent. This begins by slightly shifting your hips away from their pressure, working to open a small pocket of space. With controlled and deliberate movements, slide one of your knees inward, aiming to bring it between your torso and the opponent's pressure.

The beauty of the Elbow Push Escape lies in its reliance on leverage over core strength. The objective isn't to forcefully push the opponent off but to move just enough to gain the positional advantage for your escape. Once the knee is inserted, you gain a wedge that acts as a shield and a pivot. From here, using the knee and your frames, you can work to recover your guard by bringing the other leg around and securing a defensive position or even transitioning into an offensive opportunity. The key to success with the Elbow Push Escape lies in patience, precise movement, and consistent framing to counteract the opponent's pressure effectively.

2. The Upa Escape (Bridge and Roll) from Mount

The mount is one of the most dominant and intimidating positions in Jiu-Jitsu. When caught underneath an opponent in mount, the practitioner is vulnerable to an array of submissions and strikes in some contexts. However, the Upa Escape, also known as the Bridge and Roll, is a classic and highly effective technique to reverse this disadvantageous position. It is often one of the first escapes taught to beginners due to its simplicity and utility.

The execution of the Upa Escape begins with isolating one arm and one leg of the opponent. First, trap one of their arms by pinning it tightly to your chest. This is commonly achieved by gripping their wrist with one hand while securing their elbow with the other to prevent them from posting out during the escape. Simultaneously, you'll need to trap the corresponding leg on the same side by hooking it with your foot or wrapping it with your ankle. This isolates the opponent's ability to stabilize on that side.

With the arm and leg trapped, the practitioner bridges their hips powerfully toward the ceiling. This explosive upward motion creates a destabilizing effect, causing the opponent to shift their weight unexpectedly. The aim is to tilt them off-balance while maintaining control of the trapped arm and leg. As the momentum peaks, the bridge naturally flows into a roll toward the trapped side. This rolling motion forces the opponent to topple over, as they have no base to prevent the turnover.

An essential tip for success in the Upa Escape is timing. The escape works best when synchronized with the opponent's movements, such as when they attempt to reposition or attack. By timing your bridge with their actions, you can use their weight distribution and pressure against them, giving you a higher chance of completing the escape.

Once the roll is executed, the practitioner ends up in the top position, often in their opponent’s guard. From here, the dynamics shift entirely, turning what was a defensive posture into an ideal starting point for offensive strategies or control. Consistent practice is crucial to mastering the Upa Escape, as it requires precision, coordinated movements, and an understanding of timing to execute effectively under pressure.

3. The Trap and Roll from Back Mount

When an opponent secures back mount, it represents one of the most dangerous positions in grappling. The practitioner's immediate priority must be to defend their neck from rear-naked chokes or collar attacks. To effectively execute the Trap and Roll, the practitioner begins by identifying and neutralizing their opponent's gripping arm. This is accomplished by securing control of the opponent's wrist with one hand while using the other to trap their arm by pinning it tightly against the practitioner's chest or torso. At the same time, the practitioner traps the opponent’s leg on the same side, typically by hooking their own leg around the opponent's to prevent them from sprawling or posting.

Once these two critical points of control are established, the practitioner must generate a powerful, coordinated roll toward the trapped arm and leg side. This roll uses the entire body, starting with a bridge to lift the hips and disrupt the opponent’s base while generating rotational pressure. By driving toward the trapped side, the practitioner capitalizes on the biomechanical principle of eliminating the opponent's ability to post their arm and leg to prevent the roll. Timing and momentum are key here—execution must be smooth and decisive, as hesitation may allow the opponent to regain their balance or switch their attack.

Upon completing the technique, the practitioner finds themselves on top, often in top mount or side control, having fully reversed the position. This escape not only neutralizes the immediate threat from back mount but also puts the practitioner in a dominant position to launch counterattacks or establish control. Regular drilling of the Trap and Roll is essential to develop the precision and power needed for successful application, especially under the pressures of live grappling scenarios.

4. The Technical Stand-Up from Bottom Positions

The Technical Stand-Up is one of the most fundamental and versatile movements in grappling, essential for escaping from bottom positions when disengaging and returning to a standing position is the best option. This technique begins with the practitioner positioning themselves defensively on the ground, typically in a seated posture, with one hand posted on the mat behind them and the opposite leg bent, foot firmly planted. The other leg remains extended to act as a barrier against an advancing opponent, maintaining a safe distance and ready to defend against strikes or grappling attempts.

The practitioner shifts their weight onto the planted hand and foot, lifting their hips off the ground. This creates space for the extended leg to be drawn back underneath them, transitioning into a low squatted stance while maintaining constant visual awareness of their opponent's movements. Throughout this process, balance and core stability are critical, as the slightest misalignment can make the practitioner vulnerable to counters, sweeps, or takedowns.

Finally, as they fully rise to their feet, the practitioner keeps their guard up and their body angled to defend against immediate attacks. The Technical Stand-Up is an unparalleled tool for maintaining safety and reestablishing a neutral position in sparring or combat. Mastery of this movement improves agility, balance, and rhythmic coordination, all key attributes for effective grappling and combat awareness.

5. The Knee Shield from Full Guard Pass

When facing an aggressive guard passer, the Knee Shield is a highly effective tool for creating distance and disrupting their progress. This position is employed when the opponent attempts to close the distance from inside the practitioner's guard, aiming to flatten them out and secure side control. To set up the Knee Shield, the practitioner places one foot firmly against the opponent's hip, creating a post to manage distance. Simultaneously, the other knee is raised and positioned diagonally across the opponent's torso, either pressing against their chest or stomach. These two points of contact form a robust frame, giving the practitioner both leverage and control.

The Knee Shield is not a passive block but an active position that allows for dynamic responses. With proper angling of the hips and an engaged core, the practitioner uses the Knee Shield to redirect the opponent’s pressure, making it difficult for them to advance. This positional control opens opportunities for sweeps, such as a scissor sweep or a pendulum sweep, by manipulating the opponent’s balance. It also sets the stage for various submissions, such as triangles or omoplatas, as the opponent’s arms and posture are often compromised while attempting to bypass the knee shield.

While using the Knee Shield, grip control is crucial. The practitioner typically grips either the opponent's collar or sleeve to maintain alignment and prevent their opponent from clearing the knee. Effective use of the Knee Shield requires a combination of flexibility, timing, and tension management, making it a technique well-suited to both stalling aggressive passers and creating openings for attacks. Regular practice ensures proficiency, enabling the practitioner to flow seamlessly between defense and offense in high-pressure guard situations.

6. The Shrimp (Hip Escape) for Creating Space

The Shrimp, often referred to as the Hip Escape, is widely regarded as the single most foundational movement in Jiu-Jitsu and grappling arts. It serves as the pillar for a multitude of escapes, transitions, and positioning techniques. The Shrimp is essential for creating space in critical moments, allowing the practitioner to escape from compromised positions and regain control or prepare for their next move.

To execute the Shrimp, the practitioner begins by lying on their back in a neutral position. One foot is planted firmly on the mat, with the knee bent while the other leg remains extended or slightly elevated depending on the context. The key lies in engaging the hips to create leverage. The practitioner twists their torso slightly to one side, lifting their hips off the mat while using their posted foot to push themselves backward. This movement causes the body to shift at a diagonal angle, moving the hips away from the opponent while maintaining a defensive posture.

The Shrimp is not only practical in escaping specific positions, such as side control or mount, but it is also a critical maneuver in reguarding—a process where the practitioner reclaims their guard position. It creates vital space between the practitioner and their opponent, preventing tight control and enabling the opportunity to recover guard, set up a sweep, or transition into a defensive strategy.

Additionally, mastering the Shrimp entails more than just forming the habit of movement. Timing and efficiency are crucial. The practitioner must learn to execute the motion swiftly and decisively, particularly under the pressure of an advancing opponent. Regular drills are essential to engrain this reflex into muscle memory, ensuring that it becomes second nature in live grappling scenarios. By perfecting the Shrimp, practitioners lay the groundwork upon which more advanced techniques are built. It is one of the earliest movements taught to beginners and remains immensely valuable even to the most seasoned athletes.

7. The Double-Arm Wrap Escape from Scarf Hold

The Scarf Hold, commonly known as Kesa-Gatame in Judo, is notoriously difficult to escape due to its inherent design to restrict movement and apply maximum control. However, the Double-Arm Wrap Escape is a powerful counter that enables the practitioner to create the necessary space to break free from this dominant hold.

When caught in the Scarf Hold, the opponent typically has an arm wrapped around the practitioner’s head and grips tightly to control the upper body. This can be daunting, but the Double-Arm Wrap Escape provides a calculated method to regain freedom and potentially reverse the position. The key to this technique is isolating the opponent’s top arm—the arm that encircles the practitioner’s head.

To begin, the practitioner wraps both of their arms tightly around the opponent's top arm, gripping their hands together firmly in a gable grip or an S-grip configuration. This control neutralizes the opponent's ability to utilize the arm effectively. Simultaneously, the practitioner should engage their legs, planting their feet to create a robust base. With a combination of force and leverage, the practitioner pulls the opponent's arm downwards toward their chest, breaking the hold's structure.

Once the arm is secured and controlled, the practitioner performs a Shrimp (Hip Escape) to create additional space. By angling away from the opponent during the Shrimp, the practitioner alleviates pressure and opens up an opportunity to either slip their head free from the hold or begin to tuck it under the opponent’s body. If executed correctly, the combination of arm isolation and hip movement creates substantial gaps in the opponent's control. At this stage, advanced practitioners may transition into a reversal, rolling the opponent onto their back and landing in a dominant position such as side control.

This escape requires precision and control, as rushing the movement without securing the opponent’s arm can lead to counterattacks or tighter holds. Repetition is critical to mastering the nuances of the Double-Arm Wrap Escape, ensuring that the practitioner develops the confidence and timing needed to apply it effectively in live situations.

8. The Granby Roll from Turtle Position

The Turtle position, while often utilized as a defensive posture, can leave practitioners vulnerable to numerous attacks, including chokes and back takes. The Granby Roll is a dynamic and explosive escape designed to convert an unfavorable position into an offensive advantage. This technique exemplifies the principle of turning defense into attack, a hallmark of advanced Jiu-Jitsu.

To initiate the Granby Roll, the practitioner begins in the Turtle position, with their weight distributed evenly over their knees and elbows. It is critical to maintain a strong posture and tuck the chin to protect against potential choke attempts. The key to a successful Granby Roll lies in utilizing momentum and direction. Understanding the importance of body mechanics and timing makes this move particularly effective.

The practitioner starts by tucking their head and choosing a shoulder to roll over—this decision is often dictated by the opponent’s positioning. The practitioner then elevates their hips, aiming to rotate over their selected shoulder in a smooth, continuous motion. This roll mimics a spiraling action, allowing the practitioner to gracefully transition out from underneath the opponent. By using the roll’s momentum, the practitioner can end in an advantageous position, such as regaining guard or establishing a top position.

For added effectiveness, the Granby Roll can be chained with other techniques. For instance, following the roll, the practitioner might immediately attack with a submission, shoot for a takedown, or solidify control with a sweep. Its versatility makes it a staple in modern Jiu-Jitsu near me, particularly in situations where mobility and adaptability are required.

While the Granby Roll is an impressively athletic maneuver, it is accessible to practitioners at all levels with proper drills and gradual progression. Beginning with controlled, slow-paced repetitions under the supervision of a coach and eventually practicing the roll in live grappling scenarios will build confidence and technical fluidity.

Whether recovering guard, avoiding submissions, or surprising an opponent with a reversal, the Granby Roll remains one of the most exciting and practical tools in a grappler's arsenal. For anyone dedicated to developing a complete skillset, refining this technique is highly recommended, as its versatility and effectiveness solidify its importance in competitive and self-defense applications alike.

9. The Grip Break from Collar Chokes

Defending against collar chokes is one of the most essential skills for grapplers, especially when facing an opponent who knows how to utilize grips to control and submit. The primary focus when defending a collar choke is to break the opponent's grip as quickly as possible while maintaining good posture to prevent the choke from tightening.

To effectively execute a grip break, use both hands to attack the grip of the opponent that is threatening the choke. A common and efficient method starts by grabbing the sleeve of the opponent's choking hand with one hand, securing a strong grip, while the other hand focuses on peeling their wrist away. This dual-action approach creates enough leverage to weaken and ultimately break their grip.

When gripping the sleeve, ensure your grip is close to their wrist to maximize control over their hand, as pulling from too far up the forearm may not provide enough leverage. The peeling hand, meanwhile, should focus firmly on their wrist joint, pressing it outward while also pulling away from your collar. While applying these motions, it’s important to simultaneously maintain good posture by keeping your chest upright and your head up. Posture is crucial because a collapsed frame can expose your neck further, making it easier for your opponent to apply additional choking pressure or transition to alternative attacks.

If the sleeve pull and wrist peel are not immediately successful, you can introduce other countermeasures to disrupt their control. For example, you can lean your shoulder forward slightly to “stuff” their choking arm while continuing to work on breaking the grip. Alternatively, you can shift your weight to one side to unbalance your opponent and force them to adjust their positioning, giving you extra time to clear their grip.

Once you successfully break the primary grip, it’s critical to create additional space and reset back into a safe, neutral position. Posture up immediately by extending your back and lifting both arms to control the distance. From here, you are no longer under immediate threat of a collar choke and can begin working to escape or counterattack effectively. Repetition of grip-breaking drills is essential to develop the speed and technical proficiency needed to apply this skill fluidly during live training or competition.

10. The Frame and Spin from North-South

The North-South position is a challenging and pressure-heavy controlling position often utilized by opponents to neutralize movement and set up submissions. Escaping from this position requires clear strategy and proper use of frames to prevent your opponent’s weight from pinning you entirely. The Frame and Spin technique is a high-percentage escape that creates distance and allows you to recover guard effectively.

The first step in this escape is to establish strong frames using your forearms. Position your arms with the inside edges of your forearms pressed firmly against the opponent’s hips. The forearms act as a buffer, preventing the opponent from advancing pressure directly to your torso and giving you the space required to initiate your escape. Be careful not to extend your arms too far, as overextension risks arm isolation, making you vulnerable to submissions like kimuras or armbars. Keep your elbows close to your sides for optimal control and structure.

Once your frames are in place, the goal is to create enough space to initiate a movement known as “shrimping.” To begin shrimping, bridge your hips slightly to elevate your opponent’s weight and align your body for effective lateral movement. Simultaneously, push with your forearms against their hips while sliding your hips away to one side. This pushing and sliding motion creates critical space between you and your opponent, loosening their hold on the position.

As you gain space, the next step involves spinning your body to recover guard. Rotate your hips and shoulders simultaneously in the direction of your shrimp, using the momentum to pivot your legs into position. Your goal is to bring one or both legs between you and your opponent, effectively re-establishing distance and regaining guard control. Throughout this process, it’s vital to maintain tight frames and keep your opponent at bay until your guard is fully established.

The biggest challenge with the Frame and Spin escape lies in timing. You should initiate this technique as soon as your opponent transitions into North-South to prevent them from settling their weight completely. Reacting quickly can mean the difference between a successful escape and being held down in a heavily compromised position. Practicing this escape regularly improves your confidence in navigating even the most disorienting positions.

11. The Leg Pummel from Half Guard Bottom

The Half Guard position is a dynamic battleground that can be used both offensively and defensively, but when you’re flattened out on the bottom, it becomes significantly harder to mount an effective counterattack. The Leg Pummel is a key technique for grapplers looking to regain control, transition to stronger positions, and create opportunities for sweeps or submissions.

The primary concept of the Leg Pummel involves regaining inside position with your legs and hips. Starting from a flattened position in Half Guard, your opponent typically exerts downward pressure to pin your shoulders and hips, making it difficult to move. Your first priority is to create any small amount of space to break free from this restriction. Use your arms to form short, sturdy frames — either on your opponent’s chest, shoulder, or hips — to resist their pressure. Once the pressure is slightly reduced, you can focus on advancing the position of your legs.

Begin pummeling by moving your outside leg inward, aiming to thread it under their leg and replace it with the knee nearest to your opponent's body. The pummeling action should ideally mirror what is done in hand-fighting scenarios in stand-up grappling, where you continually seek inside control. The goal here is to establish a connection between your inside knee and your opponent’s hips, creating a barrier that limits their ability to pin you further.

Once you achieve inside position, the Leg Pummel sets the stage for advancing to superior Half Guard variations such as the Z-Guard or Deep Half Guard. For example, in Z-Guard, you can use your shin to frame against your opponent’s torso, granting both defensive structure and offensive leverage for sweeps. Alternatively, in Deep Half Guard, you shift your body under their center of gravity, setting yourself up for powerful sweeps that can change the momentum of the roll entirely.

The key to a successful Leg Pummel is consistent leg movement and hip mobility. Drills focusing on pummeling in isolation can improve your reflexes and help you execute the technique fluidly in live situations. Developing this skill allows grapplers to impose their guard game even when placed in a vulnerable position, ultimately improving overall Half Guard efficiency.

Conclusion

Escaping holds is a fundamental part of Jiu-Jitsu. Consistent practice of these techniques builds muscle memory and reflexes. Drilling these Jiu-Jitsu moves helps a practitioner remain calm under pressure. The ability to escape empowers a grappler to take more risks, knowing there is a reliable path back to safety.