Video: Solo Drills: Bridging and Sit Outs by Inverted Gear. Not affiliated with MatRecap; their version may differ from this drill.
Technique recap
Bridging and sitting out are the two engine movements behind most bottom escapes. Linking them in one solo set builds the hip strength and timing you need when someone is pinning you.
3 key details
- Bridge onto the shoulder, not the top of the head.
- On the sit-out, thread the leg through and turn the hips to face the mat.
- Keep one hand posted so you can come up to your base.
Your 10-minute home drill
- 2:00Glute bridges
- 2:00Bridge to each shoulder
- 2:00Sit-outs from all fours
- 3:00Bridge then sit-out combination
- 1:00Hip flexor stretch
Safety
Keep the bridges on your shoulders and go at a pace you control.
Instructor disclaimer
Follow your instructor's version. Schools and styles teach this technique differently. This page is general education, not a substitute for qualified instruction.
