Balloon Sweep BJJ: White Belt Biomechanical Guide

1. Establish **Collar Grip** on the opponent's gi, pulling it towards your sternum, and **Sleeve Grip** on their opposite arm's gi, near the elbow.
2. Sit up slightly, bringing your knees to your chest, creating a tight **closed-guard**.
3. Shift your weight onto your left hip, creating a 45-degree angle between your torso and the opponent's torso.
4. Untuck your right leg, placing your right foot on the opponent's left hip bone, creating a strong anchor point.
5. Simultaneously, drive your left knee towards the opponent's right armpit, using it to create a wedge.
6. Using your right foot on their hip as a pivot, begin to rotate your hips counter-clockwise, pulling their collar and sleeve inward.
7. Drive your left knee forward and upward, forcing their upper body to break posture and fall towards your left side.
8. As their weight shifts, extend your right leg sharply, lifting their hip off the mat and completing the sweep motion.

• Attempting to pull the opponent directly over your head without hip rotation can strain your neck and cervical spine, as their weight crushes your airway. Always maintain a slight upward angle with your head and focus on hip movement.
• Gripping too high on the sleeve or collar without proper framing can lead to wrist hyperextension or elbow ulnar deviation, damaging ligaments. Maintain grips near the elbow and sternum respectively, and use your forearms to control their posture.
• Trying to 'muscle' the sweep by simply pushing with your legs without hip involvement can cause knee valgus stress, potentially tearing your MCL. Keep your knees tracking over your toes and utilize the hip rotation as the primary driver.

1. Solo Hip Rotation Drill: From closed guard on the mat, practice the hip rotation motion (step 3-8 above) 20 times per side, focusing on the feeling of rotation.
2. Grip and Frame Drill: With a partner holding a neutral closed guard, practice establishing the collar and sleeve grips and the knee-to-armpit frame, holding for 10 seconds, 10 reps.
3. Controlled Sweep Execution (0% Resistance): Partner lies flat on their back. Execute the entire Balloon Sweep sequence, focusing on perfect mechanics. 10 reps.
4. Assisted Sweep (25% Resistance): Partner offers minimal resistance, allowing you to execute the sweep with slight guidance. 10 reps.
5. Light Resistance Sweep (50% Resistance): Partner actively tries to prevent the sweep but offers no offensive pressure. Execute the sweep, adjusting your mechanics as needed. 15 reps.
6. Live Rolling (75-90% Resistance): Attempt the Balloon Sweep during rolling, focusing on timing and reaction. Do not force it. 5 attempts per round.

• WHEN TO ATTEMPT:
• Opponent establishes a tight closed guard on you.
• Opponent's posture is upright, making it easy to break their base.
• You have established strong collar and sleeve grips, controlling their upper body.
• PRIMARY COUNTERS:
• Stack Pass Defense: If the opponent attempts to sweep by driving their knees towards your armpits, immediately widen your base, place your hands on their hips, and drive your hips backward, creating a strong base to resist the upward drive.
• Guard Retention: If the sweep is failing, quickly re-establish your closed guard by bringing your knees to your chest and interlocking your feet, preventing them from passing.
• Posture Control: If the opponent tries to break your posture by pulling your collar, keep your back straight, use your arms to create distance, and focus on maintaining a strong, upright base.

Watch step-by-step breakdowns from black belt instructors: