Overhook BJJ: White Belt Biomechanics

1. From Closed Guard: Opponent is inside your guard. Secure a Collar Grip (opposite side lapel) with your right hand and a Sleeve Grip (opposite sleeve) with your left hand.
2. Hip Angle: Simultaneously, drive your hips to your left, creating a 45-degree angle relative to your opponent's body.
3. Arm Placement: As your hips move, extend your right arm *underneath* your opponent's left arm, aiming to hook their armpit.
4. Grip Transition: Once your right arm is in the overhook position, transition your right hand to grip your own left sleeve (a "figure-four" grip).
5. Weight Transfer: Shift your weight onto your left hip, driving your opponent's left shoulder towards the mat.
6. Shoulder Angle: Your right shoulder should be slightly higher than your opponent's left shoulder, creating a wedge.
7. Core Engagement: Keep your core tight and your hips elevated slightly to maintain the pressure and prevent them from posturing up.

• Incorrectly yanking the opponent's arm: This can strain the rotator cuff and biceps tendon of your own arm if you pull too hard without proper body mechanics. Instead, use your hips and core to drive their arm, not just your arm strength.
• Forcing the elbow joint: Trying to bend the opponent's arm with only your overhook arm can hyperextend their elbow, risking ligament tears. Instead, use your body's leverage to control their posture and limb.
• Neglecting hip engagement: Relying solely on the arm grip leaves your hips exposed and allows the opponent to easily escape or improve their position. Always drive your hips into the opponent to create pressure and control.

1. Solo Isolation (0%): Practice the hip movement and arm placement from closed guard, focusing on the feeling of the overhook grip and the 45-degree hip angle. (20 reps)
2. Partnered Static (25%): With a compliant partner, practice securing the collar and sleeve grips, then executing the hip drive and overhook placement without resistance. (15 reps per side)
3. Partnered Dynamic (50%): Partner attempts to posture up; you secure the overhook and attempt to drive them down using correct hip and body mechanics. Focus on maintaining the position. (10 reps per side)
4. Sweep Attempt (75%): From the established overhook, attempt a basic sweep (e.g., scissor sweep) while maintaining the overhook control throughout the movement. Partner offers light resistance. (10 reps per side)
5. Position Control (90%): Work on maintaining the overhook position from guard as your partner attempts to pass. Focus on preventing them from establishing dominant grips and improving their angle. (5 minutes)
6. Live Rolling (100%): Integrate the overhook into your rolling, looking for opportunities to secure it from guard or transition to it from other positions, and actively working to maintain and advance from it. (1 round)

• WHEN TO ATTEMPT:
• When an opponent is inside your closed guard and you want to prevent them from posturing up.
• When transitioning from side control to a more dominant position like mount or back control.
• As a setup for sweeps from guard when the opponent overextends.

• PRIMARY COUNTERS:
• Elbow Escape: If you are the one being overhooked from guard, drive your hips to the side of the overhook and bring your knee through, creating space to recover guard.
• Hip Heist: The opponent with the overhook must constantly drive their hips into you; if they stop, you can shrimp your hips away and potentially escape or improve your angle.
• Grip Break: Focus on breaking the collar and sleeve grips first, which significantly weakens the overhook's effectiveness, allowing for a stronger recovery.

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