Technical Stand-Up BJJ: White Belt Biomechanics

Master the BJJ Technical Stand-Up with this biomechanically precise guide for white belts. Learn grips, weight transfer, and injury prevention.

Transition
White

This technique allows you to safely and efficiently stand up from a grounded position, typically from your guard. It's crucial for creating offensive opportunities or disengaging when needed. Many white belts rush, neglecting fundamental body mechanics, leading to instability.

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Contents

Grips & Mechanics

Start on your back, knees bent, feet flat on the mat. Establish a strong "grapevine" grip on opponent's ankles with your hands, fingers pointing inwards.
Shift your hips to your right (or left), creating a 45-degree angle between your torso and the mat.
Drive your left knee (the one closer to your hips) towards your chest, tucking it firmly.
Place your right hand (opposite the direction of hip shift) flat on the mat next to your hip for support.
Simultaneously, use your left hand to secure a "collar grip" on your opponent's gi, pulling them slightly forward.
Drive off your supporting right hand and the "grapevine" grip on their ankles.
Explode upwards, bringing your tucked left knee forward and planting your left foot firmly on the mat.
Drive your right foot forward to meet your left, establishing a stable, upright stance with hips square to your opponent.

⚠️ White Belt Warnings

Leaning back too far while trying to stand: This can strain your lower back ligaments and cause a "kissing spine" injury by compressing the vertebrae.
Trying to stand straight up without hip shift: This puts immense pressure on the knees and ankles, risking ACL tears or sprains due to hyperextension.
Gripping the opponent's gi too loosely or not maintaining the grapevine: This allows the opponent to easily break your base, leading to a fall and potential shoulder or wrist injuries from impact.

Drill Progressions

Solo drill: Practice hip shift, knee tuck, and hand placement on a mat, 10 reps.
Solo drill with imaginary opponent: Perform the full sequence of grips and movements, 10 reps.
Partner drill (no resistance): Opponent remains passive, focus on executing each step precisely, 5 reps per side.
Partner drill (light resistance): Opponent offers minimal resistance (e.g., light grip on your shoulders), 5 reps per side.
Partner drill (moderate resistance): Opponent attempts to prevent your stand-up with light pressure, 5 reps per side.
Live rolling: Attempt the technical stand-up when the opportunity arises, 5 attempts within a 3-minute round.

When to Use & Counters

WHEN TO ATTEMPT:
When your opponent is attempting to pass your guard from a distance.
When you have successfully swept your opponent and are in a position to gain top control.
When you are in your guard and wish to create space to initiate an attack or reset.
PRIMARY COUNTERS:
"Stack Pass" Defense: If the opponent stacks you, widen your base and drive your hips back, preventing them from collapsing your posture. Maintain the collar grip to control their head.
"Knee Slice" Defense: If the opponent drives a knee into your hip, immediately widen your hips and attempt to "frame" with your forearm against their knee to create space and prevent the pass.
"Leg Drag" Defense: If the opponent grabs your leg, keep your hips heavy and use your free leg to "frame" against their chest or hip, preventing them from pulling your leg across.

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

▶ Search Technical Stand-Up on YouTube

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📋 Competition Rules

IBJJF Rules → ADCC Rules → Competition Guide →

⚕️ Training Safety & Performance

🛡️ Injury Prevention 🔥 Warm-Up ⚖️ Weight Cutting 🧠 Mental Game 📋 Comp Prep

⚙️ Recommended Gear

🥋 Best BJJ Gi 🦷 Best Mouthguard

Common BJJ Problems & FAQ

Q: Why does my wrist hurt when I do the Technical Stand-Up?

Wrist pain often stems from placing excessive weight directly onto an extended wrist, especially when you push off the mat. Ensure your supporting hand is placed flat with fingers spread wide, creating a stable base. You should also be driving through your shoulder and core, not just pushing with your wrist. Consider strengthening your forearms and wrists through targeted exercises.

Q: How do I do the Technical Stand-Up against a much bigger opponent?

Against a larger opponent, your hip shift and knee tuck become even more critical for creating leverage. Focus on driving your hips *away* from their weight, not directly into it. Use your collar grip aggressively to pull them slightly forward and off-balance, disrupting their base. Explode upwards with your legs, using the mat as a stable launching point, rather than relying solely on upper body strength.

Q: When is the best time to use the Technical Stand-Up in a scramble?

The ideal time is when you've just initiated a sweep or submission attempt and your opponent is momentarily off-balance or reacting defensively. If you secure a sweep and they are still on the ground, it's a prime opportunity. Likewise, if you attempt a submission and they are defending by posturing up, you can use the technical stand-up to create space and reset to your guard or to transition to a better position.

Arm Drag Granby Roll Back Take Stand In Base