Sit-out from the bottom
Mat / Solo mat / Build
From the referee's position the hips drop and turn as the near leg shoots through, finishing seated with the far hand still posted.
Solo study. Solo rehearsal of a shape a coach has already shown you. No partner, no resistance, no finish against anyone. Not coach-verified.
Why it matters
The sit-out is the first bottom movement most rooms teach and the first one most people do wrong: the leg swings wide, the hips stay high, and the finish is a crouch rather than a seat. Done from a correct base with the leg threaded through, it ends in the seated base every other escape starts from.
The phases
Referee's position, bottom
- Hands and knees. Kneel with the knees under the hips and the tops of the feet on the mat.
- Hips over knees. Post both hands in front of the shoulders, fingers spread.
- Back flat. Keep the back flat rather than rounded or arched.
- Head up. Look forward, not at the mat; this is a held position.
Watch for: Hips behind the knees or a rounded back both make the next movement slower. A held position, not a movement.
Sit-out
- Referee's base. Start in the referee's position with the hands posted.
- Hips drop and turn. Drop the hips and turn them as the near leg begins to swing through.
- Leg through. Shoot that leg through to the front; the far hand stays posted behind.
- Seated, post behind. Finish seated with the free hand up in front and the chest tall.
Watch for: The leg travels through, not around. A sit-out that sweeps the leg wide leaves the hips high.
Three common faults
- Leg swinging wide
- The foot travels in an arc instead of straight through. Through the gap, close to the mat.
- Hips high at the finish
- The finish is a crouch, not a seat. Hips on the mat, chest tall.
- Post released
- The far hand comes off the mat to help. It stays posted; it is the base.
In the room
- Start from a correct referee's position.
- Hips drop and turn; the near leg goes through, not around.
- Finish seated, far hand posted, free hand up, chest tall.
Drill prescription
| Rounds | 3 rounds |
|---|---|
| Repetitions | 6 each side |
| Rest | 30 s |
Mirror it. Finish every rep in the seated base and check it.
Open the visual study ↗Where it sits
Defence and recovery: Sprawl, spin, front headlock, and getting back to a base from the mat.
Also in this stage: Solo sprawl / recover, Front headlock shape, Sprawl and spin behind, Seated-to-standing base.
On the boards: Bottom chain.