Bridge and Elbow Push Escape

Escape from knee-on-belly: bridging and elbow pressure

Key Steps

Step 1: Setup and framing

• Keep your back flat on the mat and establish frames with your forearms against the top player’s hips and torso. Protect your neck, keep your head neutral, and maintain tight elbows to prevent them from advancing.

Step 2: Bridge to disrupt balance

• Explosively lift your hips to shift the top player’s weight off your chest. A controlled, strong bridge destabilizes their base and creates the gap you need to move.

Step 3: Elbow push to create space

• As you bridge, drive your elbow into the opponent’s knee or thigh to push it away from your torso. This leverage opens space and reduces pressure on your ribs and chest.

Step 4: Reposition and guard recovery

• Shrimp your hips through the newly created space, bring the knee that was trapped toward your chest, and re-establish guard or stand to reset. Repeat if necessary.

Application

• Beginner-friendly and applicable in both gi and no-gi. This step-by-step bridge-and-elbow action teaches how to escape from knee-on-belly, a core concept in jiu jitsu moves and bjj techniques.

Mistakes

• Not maintaining frames; allowing hips to collapse; neglecting neck protection; failing to complete the guard recovery.

Tips

• Practice on both sides, breathe consistently, and drill slowly before increasing tempo. Prioritize control and alignment to build confidence in your jiu jitsu moves and guard recovery.