BJJ Kneebar: Setup and Mechanics

Contents

What Is a Kneebar?

A kneebar hyperextends the knee joint by using the hip as a fulcrum. The attacker controls the leg with arms while driving the hip into the back of the knee, creating extension pressure. It's legal in IBJJF from brown belt up in gi competitions.

Kneebar Setups

Position	Entry	Key Detail
From Passing Guard	Catch the far leg as you clear guard	Rotate body perpendicular to their leg
From Side Control	Isolate near leg, spin toward their feet	Overhook the leg, hip to back of knee
From Leg Entanglement	Saddle or SLX position	Drive hip forward, arm controls foot

Kneebar Mechanics

The finishing mechanics: cradle the leg with both arms (like an RNC on the leg), place your hip socket directly behind their kneecap, and extend your hips forward while pulling the ankle toward you. The hip acts as the pressure point.

Safety Note

⚠️ High injury risk: Kneebars engage suddenly — there is very little warning before the joint is stressed. Tap immediately when caught, and release the moment you feel a tap.

Frequently Asked Questions

Is the kneebar legal in BJJ?

In IBJJF gi competitions, kneebars are legal from brown belt and above. In no-gi IBJJF, they're allowed from adult blue belt and above. Rules vary by organization.

How do I defend against a kneebar?

Prevent the hip-to-knee alignment by keeping your legs moving, never let them get perpendicular to your leg, and tap early — the kneebar has minimal warning time.

What is the best position to attack a kneebar from?

The saddle (inside heel hook position) and top-of-guard-pass transitions offer the cleanest kneebar entries with good mechanical leverage.