TFS#79: Get Your Transitions Tighter

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Now let’s bring that strength over on the mats…

The Better Side Control

Establishing Side Control is one of the most satisfying positions.

Many prefer it since it establishes a dominate position while giving them a pit stop to catch a breath.

Although there are plenty of attacks from side control, one of the easier transitions is actually taking the back.

The example we want to look at today is from the chair sit position as seen below.

There are multiple ways to set this up and get to this position.

Here are a few good setups:

• 2 ways to setup: threaten a choke or the Kimura

• Use this when your opponent gets underhook

The key here is to stay tight, regardless of whichever technique you choose.

So once you are in the chair sit position, you’re going to lift their head onto your thigh, like putting their head on a pillow.

Key detail: Place your other knee on their hip, keep it tight and rotate your leg over, throwing in your first hook. Make sure to pinch your knee against their hip.

Lean over (not lift over!) and fall to your side, exposing their other side for your second hook.

For a closer look, this 8 minute video goes over the transition very well.

Required Rotational Strength

For the move required above, some people have a hard time throwing in the first hook.

Throwing your hook over with a wide, wild hook makes it easy for your opponent to defend.

To fix this, your hips need the proper internal hip mobility.

For a great stretch, use this 90-90 stretch.

Check it out in this video. (It also includes an exercise done on the cable machine if you want to build some strength for your internal hip.)

If you find it difficult, don’t force it, just make sure you’re getting a stretch. Do 30 on each side while your TV is on commercial break.

Having the proper internal rotational strength is important if you don’t want to injure your knees down the line.

Rotational strength will keep you on the mats longer.

Closing Remarks

Having a solid attack chain from Side Control is important.

But also being able to manipulate your opponent to expose their back might be what you need in a competitive match.

When you’re in a live spar, you’ll need the strength in your body to lift, rotate, and posture.

The worst way to get injured is injuring yourself.

Good luck on the mats,

Wayne

P.S. You can’t see it.

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