Hip heist / turn to base
Mat / Solo mat / Build
From the seated base, post and lift the hips, bring the under leg through and turn over to hands and knees facing the other way.
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 hip heist is the movement that turns a seated position into a base facing the other way, which is how a sit-out becomes an escape. It fails when the turn starts before the hips have left the mat; then the leg drags instead of threading. This study puts the lift first.
The phases
Seated base
- Sit tall. Use a comfortable seated position on a mat.
- Set a base. Keep one foot available to support movement.
- Hands ready. Hands can frame or post according to the task.
- Hold. Pause without collapsing onto the lower back.
Watch for: This shows solo base only, not a partner escape.
Hip heist
- Seated base. Start seated with one hand posted behind and one foot planted.
- Post and lift. Post hard, lift the hips off the mat over the post and the planted foot.
- Under leg through, turn. Bring the under leg through the gap and turn the hips over toward the mat.
- Base facing away. Land on the hands and knees facing the other way.
Watch for: The hips lift first. Turning before the hips leave the mat drags the leg instead of threading it.
Three common faults
- Turning before lifting
- The hips rotate while still on the mat and the leg drags. Lift, then turn.
- Post collapsing
- The posting arm bends and the hips drop mid-turn. The post stays straight until the knees land.
- Landing with the hips back
- The finish is a crouch on the heels. It is the referee's position: hips over the knees.
In the room
- Post hard and lift the hips before anything turns.
- Thread the under leg through the gap.
- Land on the hands and knees facing away, head up.
Drill prescription
| Rounds | 3 rounds |
|---|---|
| Repetitions | 5 each side |
| Rest | 45 s |
Pair with the sit-out; the two together are the bottom chain.
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.