Knee Bar BJJ: White Belt Biomechanical Guide
☰Contents
Master the Knee Bar in BJJ with this biomechanically precise guide for white belts. Learn setup, execution, and common mistakes to avoid injury.
White
The Knee Bar is a leg lock targeting the knee joint, typically initiated from a dominant position like Closed Guard or side control. It aims to hyperextend the opponent's knee, forcing a submission. White belts often fail by not isolating the leg correctly or by applying pressure too broadly, increasing injury risk.
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Grips & Mechanics
- Secure the opponent's leg by placing your arm across their thigh, just above the knee. Your forearm should be on the posterior aspect of their thigh.
- Trap the opponent's ankle with your armpit, ensuring your shoulder is snug against their hip.
- Control the opponent's foot by gripping their heel with your opposite hand, fingers pointing towards the ceiling.
- Shift your hips back and to the side, creating a ninety-degree angle between your torso and the opponent's leg.
- Drive your hips forward while simultaneously pulling their heel towards your own hips, creating a fulcrum at their knee.
- Apply pressure by extending your hips forward and straightening your torso, isolating the knee joint.
- Maintain a strong grip on the heel and keep your body tight to prevent them from escaping or posturing up.
⚠️ White Belt Warnings
- Applying the Knee Bar without isolating the leg: This can lead to the opponent twisting their knee in an uncontrolled manner, potentially tearing the ACL or MCL.
- Incorrect hip angle: Hips not perpendicular to the opponent's leg can result in the knee bending in the wrong direction, causing meniscus tears.
- Grasping the shin instead of the heel: This reduces leverage and can lead to the opponent escaping by turning their foot, while also risking wrist strain for the attacker.
Drill Progressions
- Solo drilling: Practice the hip shift and grip transition without a partner. (10 reps per side)
- Static partner drill: Opponent lies on their back, you practice the setup and hip movement with minimal resistance. (20 reps per side, 10% resistance)
- Controlled leg isolation drill: Partner allows you to isolate one leg and secure the grip, you practice the hip extension. (15 reps per side, 25% resistance)
- Submission attempt drill: Partner allows you to move into the Knee Bar submission position, you apply controlled pressure. (10 reps per side, 50% resistance)
- Flow rolling with focus: Practice the Knee Bar setup from a specific position, with partner defending lightly. (5 minutes, 75% resistance)
- Live rolling with submission focus: Attempt the Knee Bar when the opportunity arises, tapping immediately if caught. (10 minutes, 90% resistance)
When to Use & Counters
- WHEN TO ATTEMPT:
- When the opponent is turtled and you have control of one of their legs.
- From closed guard when you can isolate one of their legs and prevent them from posturing.
- During a guard pass attempt where you manage to secure one of their legs.
- PRIMARY COUNTERS:
- Leg escape: The opponent can attempt to spin their leg out by rotating their hips away and forward, creating space to remove their foot from the trap.
- Hip escape and posture up: The opponent can try to bridge their hips and drive forward to break the grip and regain their base.
- Tapping: The most crucial counter is to tap immediately when the pressure becomes uncomfortable to prevent joint damage.
Related Video
Watch step-by-step breakdowns from black belt instructors:
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📋 Competition Rules
⚙️ Recommended Gear
Common BJJ Problems & FAQ
Your knee is likely hurting because you are not isolating the opponent's leg correctly. Ensure your arm is placed on their thigh just above the knee, and you are controlling their foot by gripping their heel. This creates a direct lever on the knee joint. If you're not isolating properly, you might be applying pressure to the shin or calf, which can cause bending in unintended directions.
Against a larger opponent, leverage is paraMount. Focus on meticulous hip positioning, ensuring your hips are perpendicular to their leg, creating a strong fulcrum. Drive your hips forward with intent, using your body weight to extend their knee. Do not rely on brute strength; precise biomechanics and a tight grip on the heel are key to generating sufficient torque.
The optimal time to attempt a Knee Bar is when your opponent exposes a single leg while you have some control. This commonly occurs during transitions, Guard Passes, or when they attempt to stand up. Look for moments where their legs are separated and one leg is within your reach and control, preventing them from easily bringing their legs back together for defense.
🥋 Related Techniques
🥋 Landed your first Knee Bar? Log every tap.
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