Get better at Knee on Belly in BJJ.

Your guide for better Jiu-Jitsu

Knee on Belly is an important control position in Jiu-Jitsu. So it’s critical you get it right. If you struggle holding the knee on belly then this is perfect for you.

What we cover:

  1. Knee on Belly Objective and Mechanics

  2. Execution and Awareness

  3. How to practise

  4. How to do the cross collar choke

  5. Knee on Belly measures of success

  6. How 2800 students feel about Knee on Belly

  1. Objectives and Mechanics

Knee on Belly is a control that affords you the ability to scan around the room and get up and walk away. Its practical applications are rooted in a self-defence scenario. In a sports setting, the knee on the belly is more of a transitional spot.

To maintain control you need to focus on their hips. You should not be in the same eye line as your partner. This means your centre of gravity is underneath them. Your objective is to go to the mount in most cases. 

Secret Tip

You will lose position easily if you put your knee in their sternum. Your goal is to keep their shoulders flat on the mat.

Watch Video | Knee on Belly Objective & Mechanics

2. Execution and Awareness

To execute this position you need to be aware of your base and weight distribution. Your goal is to be slightly off their eye line and to apply pressure to the opposite side they are trying to roll to. 

If they are trying to roll into you, you should sink your weight into their far hip. If they are trying to roll away from you, you should sink your weight into their hip that is close to you.

Watch Video | Execution and Awareness

3. How to Train

How to practise knee on belly:

Practise setting up the control properly. Your leg should be across their hips and you should find your base. 

Get your partner to try and roll into you. Practise adding weight in the right place. 

Get your partner to try and roll away from you. Practise adding weight in the right place. 

Get your partner to try and bump you off. Practise adding weight in the right place. 

Practice going from Knee on Belly to the mount.

Watch Video | How to Train

The knee on belly does afford multiple submissions opportunities. The basic cross collar choke is a fantastic submission to try. To do this you want to create space to get a deep grip on your partner's collars. You want to set the choke up by maintaining pressure. To finish however you want both of your knees on the floor. 

4. Invisible Jiu-JItsu

Watch Video | Cross Collar Choke

Knee on Belly Measures of Success

So you have watched all the videos and feel more confident being in knee on belly. Now it’s time to tick off your progress.

Knee on Belly Checklist

  1. Can you get to knee on belly

  2. Practise placing the knee across the hips

  3. Practise dealing with your partner turning into you

  4. Practise dealing with your partner turning away from you?

  5. Practise the cross collar choke

Progress Check In

  1. You can hold knee on belly against someone your belt level for 2 minutes

  2. You can hold hold knee on belly against a higher belt for 2 minutes

  3. You feel confident in knee on belly

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How Other Students Feel About Knee on Belly

The data from our BJJ Journey Score shows that on average most students do not feel confident in their ability to hold knee on belly someone they are equally matched with.

If you would like to map your Jiu-Jitsu try our BJJ Journey Score below: