Half Guard BJJ: Foundational Technique for White Belts

1. Initial Leg Position & Hip Escape: Your bottom leg is trapped by your opponent's leg, just above their knee. Your top leg is free, foot flat on the mat, knee pointed towards the ceiling. Perform a small, precise hip escape (shrimp) away from your opponent, creating a small pocket of space between your hips and theirs.
2. Underhook Grip Establishment: With the arm closest to your opponent's trapped leg, reach deep under their armpit, establishing a strong underhook. Your hand grips their far lat muscle, thumb pointing up, elbow tight against their ribs for maximum leverage and connection.
3. Frame & Head Position: Your other hand (the one not underhooking) establishes a stiff-arm frame. Place your palm firmly on your opponent's bicep or tricep of their arm closest to your head. Your elbow is bent, pressed into their hip bone or lower abdomen, creating a barrier. Your head is tight against their chest or shoulder, looking towards their back, preventing them from cross-facing.
4. Hip Angle & Weight Distribution: Your hips are angled approximately 45 degrees away from your opponent, but your shoulder remains glued to their chest. Your body weight is distributed on your side, never flat on your back. Your bottom knee (trapping their leg) points towards their far hip, and your top knee points towards the ceiling, ready to block or drive.
5. Leg Trap & Control: Your bottom leg is hooked around your opponent's leg, just above their knee. Your foot is flexed, heel pressing into their hamstring, toes pointing to the ceiling, creating a strong anchor. Your top leg's foot remains flat on the mat, ready to drive, shrimp, or block for dynamic movement.

• Error: Lying flat on your back without establishing proper frames or an underhook.
• Damaged Joint: Cervical spine (neck) and lumbar spine (lower back). Your opponent can easily flatten you and apply crushing cross-face pressure, leading to neck strain or disc compression.
• Correct Alternative: Always maintain a strong side-on posture, using your underhook and stiff-arm frame to keep your opponent's weight off your spine and prevent them from getting their head lower than yours.
• Error: Extending your arm straight out from your body to reach for grips or frames, especially with the framing arm.
• Damaged Joint: Shoulder, elbow. A straight, isolated arm is highly susceptible to armlocks like kimuras, armbars, or hyper-extension.
• Correct Alternative: Keep your elbows connected to your body or hip bone when establishing frames or reaching for grips. Maintain a bent-arm frame with your elbow acting as a strong structural support against your opponent's body.
• Error: Neglecting the free (top) leg and allowing it to become inactive or flat on the mat.
• Damaged Joint: Your knee or ankle, as your opponent can easily control your hips or set up knee-cut passes.
• Correct Alternative: Keep your free foot flat on the mat, knee pointed towards the ceiling. This leg is crucial for powerful hip escapes (shrimping), blocking passes, or driving into sweeps.

1. Positional Establishment (0% resistance): Partner lies in top Half Guard. You precisely establish the underhook, frame, leg trap, and head position. Hold for 10 seconds, focusing on exact limb placement. Switch sides. Perform 5 repetitions per side.
2. Hip Escapes & Grip Transitions (0% resistance): From initial Half Guard, practice a deep hip escape (shrimp) away from your opponent, creating space. Immediately establish the underhook and frame, then return to the center. Focus on fluidity and connection. Perform 10 repetitions per side.
3. Frame Maintenance Under Pressure (25% resistance): Partner applies light cross-face pressure and attempts to flatten you. Your goal is to maintain the underhook, frame, and side-on posture, preventing your opponent from gaining head control. Focus on spinal alignment and elbow connection. Perform 3 rounds of 1 minute each.
4. Transition to Sweep Setup (50% resistance): Partner attempts to pass your Half Guard slowly. You focus on maintaining your frames and underhook, using your free leg and hip movement to create an angle for a basic sweep setup (e.g., old-school sweep entry). Focus on correct timing. Perform 3 rounds of 2 minutes each.
5. Live Half Guard Sparring (75-100% resistance): Start from Half Guard. Your goal is to establish control, maintain position, and work towards a sweep or submission. Your partner's goal is to pass your guard or submit you. Focus on applying all learned principles under dynamic pressure. Perform 3-5 rounds of 5 minutes each.

• When to Attempt Half Guard:
• When your opponent has trapped one of your legs but has not yet secured a dominant cross-face or underhook of their own.
• When your opponent attempts a knee slice pass, creating an opportune moment for you to secure an underhook.
• When you are on your side, not flat on your back, and can establish strong frames and an underhook against their upper body.
• Primary Counters (Opponent's Defenses to Half Guard):
• Cross-Face: Opponent drives their shoulder into your face/neck and secures an underhook on your far arm. Your defense: Maintain your stiff-arm frame on their bicep, prevent their head from getting lower than yours, and use your free leg to shrimp away, creating space for your head.
• Whizzer/Overhook: Opponent secures an overhook on your underhooking arm, attempting to flatten you. Your defense: Keep your underhook deep, turn your head away from their shoulder pressure, and use your free leg to create space for a hip escape or to attack their free leg.
• Leg Weave Pass: Opponent tries to flatten you by weaving their arm under your free leg and connecting to their own leg. Your defense: Maintain your underhook, keep your free knee pointed to the ceiling, shrimp out vigorously, and use your free foot to disrupt their base and prevent the pass.

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