Become Fighter
Sit-out and stand-up: Wrestling guide
Escape from the bottom: post, sit your hips through and get back to your feet.
In wrestling, if you end up on your hands and knees, you do not stay there. You sit out, turn and stand up. The sit-out takes your hips out from under their weight, and the stand-up brings you back to your feet.
You can drill the whole movement alone on a mat or carpet, against an imaginary opponent on your back. Keep your head up and your wrists straight.
Key points
- Start from hands and knees, with your head up and your hands under your shoulders.
- Sit-out: post one foot forward, slide the other leg through and sit on your hip.
- Turn your chest toward the side you are sitting out, so you face them.
- Stand-up: come up through the posted foot and hands, not by pulling your head up.
- Finish in your wrestling stance, hands up. Do not stay low and slow.
Common mistakes and how to fix them
- Sitting out with the hips still high. Drop your hips as you swing through. A high sit-out is easy to drive over.
- Looking at the floor. Keep your head up as you turn. A raised head keeps your neck safe.
- Pulling the head up to stand. Push the floor away with your hands and rise through the legs.
- Staying on your side after the turn. The sit-out is a step toward standing. Keep moving until you are in your stance.
Combinations that use it
- bjj-breakfall-stand: Breakfall, Technical stand-up
- wr-sit-stand: Sit-out, Technical stand-up
- bjj-shrimp-shrimp-stand: Hip escape, Hip escape, Technical stand-up
- bjj-bridge-shrimp-stand: Bridge, Hip escape, Technical stand-up
- bjj-granby-stand: Granby roll, Technical stand-up
- bjj-sit-granby-stand: Sit-through, Granby roll, Technical stand-up
Related techniques
The rest is in the app
The step-by-step breakdown, the timed drill with the coach calling the shots and the quiz are part of Become Fighter Pro, where this lesson sits in the Defence, getting up and chains module of Wrestling foundations.
Coming soon to the App Store and Google Play.
More from Defence, getting up and chains
- The sprawl: Wrestling guide
- Underhooks and ties: Wrestling guide
- Whizzer and snap-down: Wrestling guide
- Chain wrestling: Wrestling guide
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.