BJJ Back Defense: White Belt Biomechanical Guide
☰Contents
Master BJJ Back Defense with this biomechanically accurate guide for white belts. Learn grips, body mechanics, drills, and common mistakes to stay safe and effective.
White
Back defense begins when an opponent secures control from behind you, typically with a Body Triangle or hooks. The goal is to prevent submission and regain a dominant position.
White belts often panic, flailing limbs and creating openings for chokes. This reactive movement disrupts your base and makes you vulnerable.
The core principle is to create frames and reduce space, turning your body into a difficult target for submissions and leverage.
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Grips & Mechanics
- Initial Reaction (Hooks In): If opponent has hooks, immediately turn your hips away from the side of the dominant hook. Place your forearm on their hip bone, creating a frame.
- Elbow Frame: Bring your elbow on the side of the dominant hook to your own hip, creating a second frame against their thigh. Maintain a wide base with your feet.
- Hip Escape (Shrimp): With frames established, perform a hip escape (shrimping) by lifting your hips and sliding them away from the opponent's pressure.
- Protecting the Neck: As you shrimp, tuck your chin to your chest. If they attempt a collar grip, use your free hand to peel their fingers off or cup their wrist.
- Hand Fighting (Collar/Sleeve): If they have a collar grip, use your thumb-side to push into their knuckles and break the grip. If they have a sleeve grip, cup their wrist with your thumb on the inside.
- Creating Space for Rotation: Once you have a frame and have shrimped, use your foot on the side of the dominant hook to push their knee away, creating space.
- Turning to Guard: With space created, pivot your hips and rotate your body towards the ground, aiming to get your knee inside their leg and establish a guard (closed, half, or open).
⚠️ White Belt Warnings
- Panic Shrimping: Flailing your legs wildly when hooks are in. This can hyperextend your knee joint or tear your ACL if your foot catches on something or if an opponent applies rotational force.
- Correct: Maintain controlled frames with your arms and execute deliberate hip escapes.
- Exposing the Neck: Turning your head away from the opponent when they have back control, leaving your carotid artery exposed for a choke. This can lead to a quick submission or unconsciousness.
- Correct: Tuck your chin to your chest, making it harder for them to secure a grip and choke.
- Ignoring Frames: Not using your arms to create space and prevent the opponent from sinking their hooks deeper or controlling your posture. This allows them to maintain leverage and set up submissions.
- Correct: Actively use your forearms to frame against their hips and thighs.
Drill Progressions
- Solo Hip Escape and Framing: Practice shrimping with no opponent, focusing on creating strong forearm frames against imaginary hips. (50 reps, 0% resistance)
- Partner Framing and Hip Escape: Partner lies on their back, you practice getting hooks in. Then, practice defending hooks by creating frames and shrimping away. Partner remains passive. (20 reps per side, 0% resistance)
- Passive Defense Against Hooks: Partner gets hooks in and maintains light pressure. You practice framing and shrimping, then creating space with your foot and turning to knees. Partner offers minimal resistance. (15 reps per side, 25% resistance)
- Controlled Back Defense: Partner gets hooks in and attempts to control posture. You practice framing, shrimping, and turning to guard. Partner attempts to maintain back control but does not actively submit. (10 reps per side, 50% resistance)
- Light Resistance Back Defense: Partner attempts to secure the body triangle and initiate a rear-naked choke. You focus on defending the choke by tucking your chin and framing, then working to escape hooks and turn. (5 reps per side, 75% resistance)
- Live Rolling - Back Defense Focus: During rolling, if you end up in bottom back control, your primary goal is to defend the choke and escape the position, not necessarily to submit. (3 x 3 minute rounds, 90% resistance)
When to Use & Counters
- WHEN TO ATTEMPT:
- Immediately upon feeling the opponent's hooks enter your leg space.
- When the opponent has established a body triangle and is attempting to control your posture.
- If the opponent has secured a grip on your collar or shoulders from the back.
- PRIMARY COUNTERS:
- Frame and Shrimp: When hooks are in, create an "elbow-to-knee" frame on the side of the dominant hook by placing your forearm on their hip and your elbow against their thigh. Simultaneously, perform a hip escape (shrimp) away from the pressure.
- Protect the Neck and Turn: As you frame and shrimp, keep your chin tucked to your chest. Use your free hand to peel away collar or sleeve grips. Once space is created, pivot your hips and turn your body towards the mat, aiming to get your knee inside their leg.
- Hand Fighting and Posture Control: If they have a strong collar grip, use your thumb-side to push into their knuckles to break the grip. If they attempt a rear-naked choke, prioritize protecting your neck by tucking your chin and bridging, then use your frames to create space for escape.
Related Video
Watch step-by-step breakdowns from black belt instructors:
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📋 Competition Rules
⚙️ Recommended Gear
Common BJJ Problems & FAQ
Your neck likely hurts because you are not tucking your chin to your chest. When defending the back, the opponent's primary goal is a choke. By keeping your chin tucked, you create a natural brace against their forearm or hand, making it significantly harder for them to secure a submission and also protecting your cervical spine from excessive extension or flexion.
Against a larger opponent, prioritize creating frames with your arms and legs to prevent them from sinking their hooks or body triangle too deeply. Focus on making yourself a smaller, harder-to-control target by keeping your elbows and knees tucked. Use your frames to create just enough space to shrimp and turn your hips, then work to get to your knees and establish a guard.
You should always be defending the submission attempts (chokes) while simultaneously looking for opportunities to escape. The moment you feel a slight opening – perhaps their grip loosens, or they overcommit to a movement – is when you should actively attempt to escape. This means using your frames to create space and turning your body to get to your knees or attempt to establish a guard.
🥋 Related Techniques
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