Essential Body Movements Required for Pin Escapes

Bridging

• Interest is in generating torque
• If you bridge with two feet flat on mat, all force goes up
• It’s hard to turn when feet are flat
• Key to generating strong torque is to transfer force from one leg to another
• Feet start asymmetrical
• Initial push is from flat foot on ground
• Bridge onto one shoulder, look over shoulder as you bridge
• Other foot tips to mat and toes grab the mat
• Second foot keeps power going
• At all times there is a foot pushing on the mat
• Come to turtle
• Successful bridge you should end up facing the same direction you started

Walking Bridges

• When bridging after initial bridge
• Walk your feet to the side (like a shuffle step), you get to a mechanically stronger position
• Then complete the bridge

Shrimping

• Do a rising shrimp
• First steps are similar to bridging
• Bring feet up, create asymmetrical feet (90 degrees)
• Start a bridging action
• Throw hips out, invert bottom knee so it points towards floor
• Only two balls of feet and one shoulder are on the mat

Back Heisting

• Shrimp out first
• Put hips on ground (opposite of good shrimp)
• Keep elbow close to hip
• Head comes forward as well
• Scissor top leg over bottom leg
• Come to knees (grab leg)

Sitting

• Starting from turtle with head towards ground
• Windshield wipe legs to a side
• Knee up on side that you windshield out to
• Rotate around other knee until you come to a sitting position
• It resembles a curl and pivot

Shoulder Rolling

• From turtle
• Take body, open up knees.
• Collapse shoulder to one side of mat
• Roll onto shoulder until head comes in-between knees
• Come forward and put (imaginary) opponent back in guard
• Do not collapse on the roll
• Create a drive leg (same side as shoulder). Knee is off the mat
• When head is between knees, reguard

Inverted Spin

• Bridge into opponent OR
• Reverse shrimp to create space
• Pull body down mat with feet
• Roll back with bent knee and straight leg
• The straighten leg catches opponents body (or toes go to floor if solo)
• Elbows and knees are very close
• Bent knee rolls under straight knee to put opponent back in guard

Putting Movements Together

• Put all together like shadow boxing