Kneebar — Complete BJJ Leg Lock Guide | BJJ App Wiki
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The kneebar is a dangerous BJJ leg lock attacking the knee joint. Learn setup, entry, finishing mechanics, and defense in this comprehensive guide.
What Is a Kneebar?
A kneebar (also written Knee Bar) is a straight leg lock that applies hyperextension pressure to the knee joint. The attacker places the opponent's knee across their hip or torso, secures the foot and ankle, and extends their hips forward while pulling the leg back — creating a mechanical lever that puts severe strain on the posterior cruciate ligament (PCL), the joint capsule, and the lateral structures of the knee.
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Unlike Heel Hooks, which rotate the knee, the kneebar attacks the knee in its natural range of motion through hyperextension. This makes it one of the cleaner leg locks in terms of mechanics, but no less dangerous — competitors tap quickly to a well-applied kneebar or risk serious ligament damage.
Competition Rules
The kneebar is legal in most no-gi submission grappling competitions including ADCC, EBI, and WNO, typically from a certain age or experience level. In IBJJF gi and no-gi competitions, the kneebar is restricted to brown and black belt divisions. Always check current rules for your specific competition before training it with submission intent.
How to Perform a Kneebar — Step by Step
- Isolate the leg. From top position (mount, guard pass, top of the leg entanglement), isolate your opponent's leg so you can control it with both arms.
- Secure the foot. Place the opponent's foot into your armpit or between your arm and ribs, securing it with a grip on the shin or ankle. The foot should point upward, not sideways.
- Place their knee across your hip. The kneecap faces up or slightly toward you. Your hip bone acts as the fulcrum for the lever — positioning is critical here.
- Grip the shin with both hands. A two-handed grip above or below the knee controls the leg. Some variations use a figure-four grip for added control.
- Extend your hips forward. While pulling the shin toward your chest, push your hips forward into the back of their knee. This creates the hyperextension. Control the speed — the finish can come very quickly.
Common Entries to the Kneebar
The kneebar can be entered from many positions:
- Top of leg entanglement (saddle/411): One of the most common no-gi entries. After securing a single leg, transition the knee across your hip.
- Failed guard pass: When an opponent tries to resist your pass and extends their leg, the kneebar entry opens naturally.
- Mount/knee-on-belly transition: As you step over an opponent, their near leg can be isolated for a kneebar.
- From bottom guard: Butterfly guard and x-guard create opportunities to attack the near knee with a kneebar entry.
- 50/50 guard: The 50/50 position allows attacks on both opponents' legs including the kneebar.
Finishing Details
The kneebar finish requires attention to three elements: the knee must be properly positioned across your hip (not your thigh or stomach), your grip must hold the shin firmly above the ankle, and the hip extension must be controlled and steady. Jerking the finish is dangerous — a smooth, increasing pressure gives your training partner time to tap safely.
The classic finish position has your body perpendicular to your opponent, their leg running across your torso. Your toes dig into their glutes or hamstring to prevent them from rolling away. Hip extension is the primary force, not arm strength.
Defense and Escape
The primary defense against a kneebar is preventing the entry — keeping your legs away from dangerous positions and avoiding the leg being isolated in the first place. Once the kneebar is locked in, options narrow significantly. Possible escapes include rolling over the trapped leg before the finish is applied, or framing against the hip to buy time. Tapping early is strongly recommended — knee ligament injuries from kneebars are serious and slow to heal.
⚡ Quick Training Tips
- Always tap early — knee injuries from leg locks heal slowly and can end your BJJ career prematurely.
- The hip placement (their knee over your hip bone, not your thigh) is the single most important technical detail.
- Learn the kneebar alongside heel hooks to understand the full leg lock system — they share many entries and complement each other.
- Film your drilling from the side to check knee alignment across your hip.
FAQ
Is a kneebar dangerous?
Yes — a kneebar attacks the PCL and joint structures of the knee. It can cause serious ligament damage if not respected. Always tap early, drill at slow speed with a cooperative partner, and only apply with submission intent in appropriate competition formats.
What is the difference between a kneebar and a heel hook?
A kneebar hyperextends the knee joint by using the hip as a fulcrum and pulling the shin while pushing the knee. A heel hook attacks the same joint but with a rotational force applied to the heel — targeting the medial or lateral ligaments. Heel hooks are generally considered more dangerous because the rotational damage can occur before pain registers.
At what level is the kneebar allowed in competition?
In IBJJF, the kneebar is restricted to brown and black belt divisions. In ADCC, EBI, WNO and most no-gi submission-only events it is generally allowed for adult competitors. Always verify current rules for your specific event.
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How do I avoid getting my kneebar countered?
The most common counter is the leg drag or by bridging out. To prevent this, maintain tight control of your opponent's hips and never let them create space to bridge. Keep your body weight heavy on their hips and ensure your finishing leg is locked securely around their ankle.
What's the safest way to practice kneebars?
Always tap early and often when drilling kneebars. Focus on control and submission, not on forcing the lock. Ensure your partner is aware of the submission and communicates clearly if they feel any discomfort, even before tapping.
Can I get injured doing a kneebar if I'm not careful?
Yes, kneebars can cause serious knee injuries if applied incorrectly or too forcefully. The knee joint is vulnerable to hyperextension and twisting. Always prioritize control, proper mechanics, and your training partner's safety above all else.