Inversion Mechanics Guide | BJJ App Wiki

Inversion is the art of flipping your body upside down to attack from unconventional angles. When executed properly, inversions surprise opponents and access submissions from positions they expect to defend easily.

Inversion Fundamentals

Safe inversions require strong core control, shoulder mobility, and proper entry technique. The spine must be protected throughout the movement, and your weight should remain distributed to prevent neck strain.

Shoulder Position During Inversions

Keep shoulders packed—rolled backward with scapulae engaged. This protects your neck and allows you to transfer weight through your upper back rather than your neck. Never allow your head to bear weight directly.

Core Engagement

Maintain constant abdominal bracing throughout inversions. Your core controls rotation speed and prevents uncontrolled flipping. Slow, controlled inversions are always safer than explosive ones.

Leg Lock Inversions

Leg lock inversions involve flipping under to access heel hook attacks and other submissions from unconventional angles.

Heel Hook Inversion

From sitting guard with opponent in your closed guard, post your foot on the mat and invert under them. As you flip, control their leg between your hips and catch the heel. The inversion should be smooth and controlled.

Outside Heel Hook Inversion

When opponent is in standing grip, sit and use hand post to invert backward and outside. Control their outside leg with both your legs and attack the heel hook. This inversion creates extreme angles.

Upper Body Inversions

Upper body inversions access chokes, armbars, and positional advantages from flipped positions.

Guard Inversion from Mount

If opponent is in mount, post on your head and one hand, then invert by driving your hips up and back. This flips them off you and creates space to recover guard. Execute slowly to prevent head injury.

Armbar Inversion Setup

When defending armbar, invert your hips to escape. Roll through the armbar and come up on top. The inversion creates immediate escaping momentum.

Inversion Safety Protocols

Inversions carry injury risk. Always practice with proper progression and protective coaching.

Progression Training

Start inversions on mats with extra padding. Practice slow, controlled movement before attempting full-speed inversions. Build neck and shoulder strength before introducing inversions to your game.

Injury Prevention

Never allow opponent to add pressure while you're inverted. Signal immediately if anything feels wrong. Neck strain is the primary risk—stop inversions if you experience any neck discomfort.

Inversion Application in Competition

Modern BJJ increasingly uses inversions at high levels. However, they remain high-risk and should be used selectively against specific opponents.