Best Ways to Escape Bad Positions in BJJ

Every Brazilian Jiu-Jitsu practitioner, from white belt to black belt, will find themselves stuck in a bad position at some point. Whether you're pinned under a heavy mount, trapped in side control, or stuck in back control with your opponent hunting for a submission, knowing how to escape efficiently is a critical skill.

Many beginners panic when they get stuck, wasting energy on ineffective movements. But experienced grapplers stay calm, focus on the fundamentals, and use proper technique to escape bad spots. In this guide, we'll break down the best escape strategies so you can get out of trouble and get back on offense.

Key Takeaways

• Stay calm and use proper technique—don’t rely on strength.
• Framing and hip movement are key to every escape.
• Defend before you escape—don’t let submissions sink in.
• Train escapes through positional sparring and drills.

Why Are Escapes So Important?

1. They Keep You in the Fight

If you can’t escape, you’re forced to defend submissions the entire match. A strong escape game allows you to reset and regain control, rather than simply surviving.

2. They Build Confidence

Knowing you can escape bad positions reduces fear and hesitation in rolling. You’ll feel more comfortable taking risks and attacking because you know you can recover.

3. They Improve Your Overall BJJ

Great escapes teach you pressure management, timing, and leverage—skills that help every part of your game. The better you get at escapes, the harder you’ll be to submit.

The Golden Rules of Escaping Bad Positions

Before diving into specific escapes, it’s important to understand the core principles behind every escape in BJJ.

1. Stay Calm and Breathe

The worst thing you can do is panic. When stuck in a bad position, relax, control your breathing, and assess the situation. Panicking wastes energy and leads to bad decisions.

2. Frame, Don't Bench Press

Many beginners instinctively try to push their opponent away with their arms. This not only wastes energy but also exposes you to armbars and other submissions. Instead, use your forearms, elbows, and hands to frame against your opponent’s body and create space.

3. Move Your Hips, Not Just Your Arms

Your hips are your strongest tool for escaping. If you’re trapped, focus on shrimping, bridging, and angling your body rather than just pushing.

4. Defend Before You Escape

If your opponent is attacking a submission (like a choke or armbar), defend it first before attempting to escape the position.

5. Escape in Layers

Good escapes happen in small steps, not in one big explosive movement. Create space, improve your position gradually, and work towards a complete escape.

Escaping the Worst Positions in BJJ

1. Mount Escape

Being stuck in mount is one of the worst positions in BJJ. A skilled opponent can apply heavy pressure, attack submissions, and control you completely.

Best Escapes:

1. The Upa (Bridge and Roll Escape)

• Trap one of your opponent’s arms and one of their legs on the same side.
• Bridge explosively to force them forward.
• Roll towards the trapped side and land in their guard or on top.

This escape works well if your opponent is high in mount or attempting a choke.

2. The Elbow Escape (Shrimp Escape)

• Frame against your opponent’s hips or knees.
• Bridge to create space and slide your knee inside.
• Shrimp your hips out and recover half guard or full guard.

This escape is excellent for technical mount situations and when your opponent is staying tight.

2. Side Control Escape

Side control can feel crushing, but it’s possible to escape if you use proper technique.

Best Escapes:

1. Frame and Hip Escape

• Frame against their neck and hip with your forearms.
• Bridge to create space and shrimp away.
• Slide your knee inside to recover guard.

2. The Underhook Escape

• Turn toward your opponent and get an underhook.
• Use the underhook to come to your knees or sweep.
• If done correctly, you can take their back or get to a better position.

3. Back Control Escape

If someone takes your back, they have one of the strongest positions in BJJ. Your priority is to protect your neck and escape before they secure a submission.

Best Escapes:

1. The Straight Escape (Scooting to the Mat)

• Hand-fight immediately to prevent chokes.
• Slide your back to the mat to remove their hooks.
• Turn into them and recover guard or top position.

2. The Safe Side Escape

• If they have a seatbelt grip, turn toward the arm that’s over your shoulder.
• Scoot down and trap one of their legs.
• Continue turning into them and escape to top position.

4. Turtle Position Escape

If you end up in turtle, your opponent will likely be looking to take your back, control you, or attack chokes.

Best Escapes:

1. The Granby Roll

• Tuck your chin and roll over your shoulder to escape back to guard.
• This works well when your opponent is trying to set hooks for back control.

2. The Sit-Out Escape

• If they’re controlling you from the side, perform a sit-out by sliding your hip through.
• Get to a wrestling stance and start working for a reversal.

Training Your Escapes: Drills and Mindset

1. Positional Sparring

The best way to improve escapes is to start from bad positions intentionally. Ask your training partners to start in mount, side control, or back control and focus only on escaping.

2. Stay Relaxed and Patient

Instead of trying to explode out, work on creating small amounts of space and improving your position gradually.

3. Drill Escapes Regularly

Repetition is key. Drill each escape at least 50-100 times so it becomes automatic.

Conclusion

Escaping bad positions in BJJ is a fundamental skill that separates good grapplers from great ones. Instead of panicking or relying on brute strength, focus on frames, hip movement, and technique. Over time, with consistent practice, you’ll become much harder to hold down—and that makes you a much more dangerous opponent.

At RollBliss, we believe in training smart and efficiently. Whether you're drilling escapes or rolling hard, our high-quality BJJ gis and gear help you train comfortably and perform at your best. Get the right tools, train smart, and become unescapable!

FAQs

What is the hardest position to escape in BJJ?

Mount and back control are considered the worst positions because they give your opponent the most control and submission opportunities. Learning solid escapes from these positions is crucial.

Should I focus more on escapes or submissions?

In the beginning, escapes are more important because they allow you to survive and keep training. As you improve, your offensive game will naturally develop.

Why do I struggle to escape in sparring?

You might be using too much strength, not framing properly, or not moving your hips enough. Focus on technique over power and drill escapes regularly to improve.