Master the 50/50 Position: Control, Submissions & Escapes

The 50/50 position in Brazilian Jiu-Jitsu is one of those spots that divides opinion. Some see it as a stalling position. Others see it as a highly technical exchange full of traps, timing, and transitions. But whether you love it or avoid it, the 50/50 position is becoming more common in both gi and no-gi grappling—and if you're serious about improvement, you need to understand how it works.

In its most basic form, 50/50 looks like a neutral position: both athletes have one leg threaded between the opponent’s legs, with mirrored control. But “neutral” doesn’t mean safe. Submissions, sweeps, and back takes happen fast in 50/50. And if you’re not comfortable here, you’ll find yourself stuck, stalling, or submitting.

At RollBliss, we support athletes who thoroughly study the game. The 50/50 position rewards those who dig deeper—those who learn how to control, attack, and escape with purpose. This guide breaks down everything you need to know to use the 50/50 position more effectively in your training.

Key Takeaways

• 50/50 is a position of opportunity, not just deadlock—with sweeps, submissions, and back takes available from both sides.
• Control comes from posture, leg entanglement, and upper-body grips, all of which determine who wins the exchange.
• Escaping the position requires patience and awareness, especially of your knee line and grip breaks.
• Training 50/50 regularly gives you a strategic edge, especially in modern no-gi or points-based competition formats.
• RollBliss gear supports the kind of movement and control needed to stay sharp in 50/50 training—whether in the gym or on the stage.

What Is the 50/50 Position?

The 50/50 guard is a position where each athlete has one leg wrapped around the other’s, creating a mirrored entanglement. Both players typically sit, facing each other, with their inside legs crossed. The name comes from the equal access each athlete has to both offensive and defensive options.

At a glance, it looks like a deadlock—but in reality, 50/50 is a battleground of small advantages. Control grips, hip angles, upper body posture, and timing all play a role in determining who comes out on top.

The Benefits of Learning 50/50

• Sweep Opportunities: 50/50 gives you direct access to off-balancing your opponent and earning points or positional improvements.
• Leg Lock Entries: Especially in no-gi, this position is a common entry into heel hooks, toe holds, and kneebars.
• Control in Competition: Athletes use 50/50 to slow matches, maintain grips, or earn advantages when ahead on points.
• Back Takes: When used correctly, 50/50 can lead to advanced transitions like crab rides or berimbolo-style back takes.

When paired with the right gear—like RollBliss’s   competition-ready gis and no-gi gear—training in 50/50 becomes smoother. Our gear is designed to move with you, not against you, whether you're inverting, fighting grips, or scrambling for control.

Understanding Control in 50/50

Controlling 50/50 starts with leg positioning. The more your hips are elevated and your knee line is protected, the better your chances of attacking or transitioning. The player who controls the outside leg (the free leg) often dictates the pace of the exchange.

Key elements of control:

• Hiding your heel to avoid leg lock exposure
• Controlling your opponent’s far knee or belt to stop their movement
• Gripping inside the pants or lapel (in gi) to stabilize the position
• Breaking posture with collar ties or underhooks (soin no-gi)

Most of the success in 50/50 comes from managing distance. If you're too far, they attack first. If you're too close without structure, you get swept. The goal is to apply just enough pressure to destabilize them, while still maintaining your base intact.

Common Attacks from 50/50

The 50/50 position offers direct entries to some of the most effective submissions in the game. The trick is to threaten multiple options so your opponent can't focus their defense on one thing.

1. Heel Hooks and Leg Locks (No-Gi)

In modern no-gi, 50/50 is a major part of leg lock strategy. Inside heel hooks are especially common, often resulting from small-angle changes and hip shifts.

• Inside heel hook: Rotate toward the trapped leg, isolate the knee line, and dig for the heel.
• Outside heel hook (with leg pummel): Less common, but available if the opponent turns the wrong way.
• Toe hold: Particularly effective in gi, especially when the opponent tries to roll or hide their heel.

These attacks require good control and tight mechanics. In slippery conditions or long rounds, your gear matters. RollBliss rash guards and shorts are designed for friction control and skin protection, keeping you focused on technique—not discomfort.

2. Sweeps and Reversals

You don’t always need a submission to win from a 50/50 split. Sweeps can earn you points and reset the tempo.

• Underhook sweep: Dig under the opponent’s far leg, lift their hips, and switch directions.
• Pull-to-stand sweep: Use the 50/50 grip to elevate and come up for a sweep, especially when the opponent posts.
• Pendulum sweep: Use momentum from side-to-side motion to knock the opponent off balance and take top.

In the gi, cross grips on the pants or lapel can create additional control points for sweeping without exposing your legs.

3. Back Takes

For advanced players, the 50/50 isn’t a stalling spot—it’s a back take launchpad.

• Use the far-side pant grip or underhook to trap the opponent’s upper body.
• Rotate and invert under them to create a crab ride.
• From there, work toward seatbelt control and finish the rotation to back control.

If you’re drilling this regularly, wearing gear that stretches, breathes, and doesn't shift is key. RollBliss’s tailored no-gi gear is optimized for inversion and transition-heavy training like this.

How to Escape the 50/50 Position

Escaping 50/50 can be tricky—because it's not just about getting your leg out, it's about doing it without giving up position or points.

1. Stand and Break the Grip

One of the most reliable escapes is to stand up and force your opponent to follow. This removes the entanglement, allowing you to break free with your free hand.

• Keep your posture upright.
• Push their far leg off your hip or thigh
• Clear your knee line and reset the distance

In gi, be mindful of sleeve and belt grips that can keep you stuck. Use your lapel if necessary to create leverage.

2. Backstep and Clear the Knee Line

The backstep is a classic movement for breaking the 50/50 lock. Once you pummel your free leg to the inside, you can backstep over their hip and start freeing your trapped leg.

• Focus on freeing your knee line first, not just your foot
• Don’t rush—move your hips slowly while controlling their far side
• Keep your leg bent and heel hidden as you exit

Backstepping can lead to passing opportunities or immediate guard resets.

3. Counter-Leg Locks or Reap Control

Sometimes the best escape is offense. If your opponent is too focused on controlling your leg, use the moment to dig for their heel, off-balance them, or threaten your own submission.

But don’t rely on offense alone. A solid defensive foundation—good posture, clear grips, and awareness of your knee line—is what lets you escape safely.

Strategic Use of 50/50 in Competition

Many high-level competitors use 50/50 to:

• Kill time when ahead on points
• Set up last-second sweeps or submissions
• Control dangerous opponents without engaging in high-risk scrambles

But that only works if you're confident in the position. Learning to flow in and out of 50/50, and practicing how to use it to stall, attack, or escape, gives you a strategic edge.

If you’re training for tournaments, practice:

• Entry and exit drills
• Submission chains
• Stand-up sequences from 50/50

And wear gear that can go the distance. RollBliss competition-grade gis and rash guards are engineered for endurance—so you can train for the positions that win points under pressure.

Conclusion

The 50/50 position is technical, strategic, and often misunderstood. But when studied closely, it becomes a powerful weapon—whether you're aiming to sweep, submit, or stay safe. As BJJ evolves, more matches are won or lost inside this small but significant pocket of space.

Mastering 50/50 doesn’t happen overnight. It takes drilling, timing, and comfort in the details. But with the right training approach—and the right gear from RollBliss—you’ll learn to navigate this position with confidence, clarity, and control.

Train with intent. Learn with depth. Perform with RollBliss.

FAQs

Is 50/50 more useful in gi or no-gi?

Both. In no-gi, it’s heavily used for leg locks. In the gi, it’s a sweeping and control position with additional grips to slow down the match. Understanding both versions provides a comprehensive view.

How can I avoid stalling in a 50/50 situation?

Keep your hips active, work for underhooks or grips, and constantly look for sweeps or transitions. Stalling happens when you stop creating angles. Movement is your advantage.

How can I protect myself from heel hooks in a 50/50 situation?

Always be aware of where your knee line is. Don’t let your opponent isolate your knee while turning your foot. Hide your heel, stay bent, and be ready to pummel or disengage quickly.