The Sitting Guard Pull is one of the most fundamental and reliable methods for establishing guard from standing position in Brazilian Jiu-Jitsu. This technique allows a practitioner to safely transition from neutral standing to a seated open guard position while maintaining grips and controlling distance. Unlike dynamic jumping or rolling guard pulls, the sitting guard pull emphasizes control, safety, and strategic positioning. The technique is particularly valuable in both gi and no-gi contexts, serving as a foundational entry point to various open guard systems including butterfly guard, De La Riva, seated guard, and shin-to-shin configurations. The sitting guard pull’s high success rate across all skill levels makes it an essential technique for competitors who prefer playing guard, as it reliably achieves the desired position while minimizing risk of injury or positional disadvantage. Mastery of this technique provides a solid platform for developing a comprehensive guard game.
Starting Position: Standing Position Ending Position: Seated Guard Success Rates: Beginner 70%, Intermediate 85%, Advanced 95%
Key Principles
- Maintain grip control throughout the entire transition to prevent opponent from disengaging
- Sit with controlled descent to protect tailbone and maintain balance
- Keep feet active and mobile immediately upon sitting to establish guard structure
- Control distance with frames or foot placement to prevent immediate passing attempts
- Establish grips before sitting to ensure you dictate the engagement
- Angle your body slightly to one side rather than sitting directly backward
- Keep head up and posture forward to maintain offensive awareness
Prerequisites
- Standing neutral position with both practitioners upright
- At least one grip established (collar, sleeve, or wrist control)
- Appropriate distance maintained (close enough to control, far enough to sit safely)
- Weight centered and balanced before initiating the sit
- Clear mat space behind you for safe sitting motion
- Opponent engaged and within range for guard establishment
Execution Steps
- Establish primary grips: From standing position, secure your preferred grip configuration. In gi, this typically involves a same-side collar grip with one hand and opposite sleeve or wrist control with the other. In no-gi, establish wrist control or an overhook/underhook position. The grip must be firm enough to maintain connection throughout the sitting motion. (Timing: Before any weight shift)
- Create angle and assess space: Angle your body slightly to one side (typically the side of your collar grip) rather than facing directly forward. Quickly assess the mat space behind you to ensure safe sitting room. This angle creates better access to specific guard types and prevents sitting directly backward which can strain the lower back. (Timing: Simultaneous with grip establishment)
- Begin controlled descent: Bend your knees and lower your hips in a controlled sitting motion, maintaining tension in your grips throughout. Your weight should transfer smoothly from standing to sitting, not dropping or falling. Keep your core engaged and your upper body slightly forward-leaning to maintain balance and prevent falling backward onto your tailbone. (Timing: 1-2 seconds for full descent)
- Land on glutes with bent knees: Complete the sitting motion by landing primarily on your glutes with knees bent and feet ready to engage. Your landing should be soft and controlled, absorbing impact through the muscles rather than bones. Immediately keep your feet mobile and active, preventing them from being statically planted. (Timing: Smooth landing without impact)
- Establish foot positioning: Immediately upon sitting, place your feet in strategic positions based on your intended guard type. Options include: feet on hips for open guard, one or both hooks inside for butterfly guard, one foot on hip and one shin across for De La Riva, or both feet framing on opponent’s hips or knees. Keep feet active and ready to adjust. (Timing: Within 1 second of sitting)
- Complete guard structure: Finalize your chosen guard configuration by adjusting grips, foot placement, and body angle. Create frames with your legs and arms to control distance and prevent immediate passing attempts. Your head should stay up, eyes on opponent, ready to react to their response. From this foundation, you can now enter your preferred guard system or sweep sequence. (Timing: Complete within 2-3 seconds total)
Opponent Counters
- Opponent immediately backs away to break grips and disengage (Effectiveness: Medium) - Your Response: Maintain grip tension during your sit and use active foot placement (feet on hips or aggressive hook insertion) to prevent complete disengagement. If they break grips, immediately stand back up or use technical standup rather than remaining in vulnerable seated position without connection.
- Opponent steps back and circles to initiate standing pass or force guard opening (Effectiveness: Medium) - Your Response: Use your grips to pull opponent back into engagement range while using your feet to maintain distance control. Pivot on your hips to track opponent’s movement and prevent them from establishing advantageous passing angle. Consider standing back up if they successfully create too much distance.
- Opponent immediately drives forward for smash pass or headquarters position (Effectiveness: High) - Your Response: Create strong frames with both legs (feet on hips or knees) the instant you sit to establish minimum distance. Use your grips to break their posture and disrupt their forward pressure. If they successfully close distance, immediately transition to retention tactics such as hip escaping or inverting to prevent being flattened.
- Opponent sprawls or puts weight on you while you’re sitting (Effectiveness: Low) - Your Response: This counter is less effective if you maintain grips and establish frames quickly. If they attempt to sprawl, use your grips to off-balance them forward or to the side while creating space with your frames. The sitting position itself provides natural protection against sprawling compared to more dynamic guard pulls.
Test Your Knowledge
Q1: What is the most critical element to establish before initiating the sitting guard pull? A: At least one grip must be established before sitting. The grip provides connection, control, and prevents the opponent from immediately disengaging or circulating away. Sitting without grips leaves you isolated and vulnerable, unable to establish guard structure effectively. The proper sequence is always grip first, then sit.
Q2: Why should you angle your body to the side rather than sitting straight backward during the guard pull? A: Sitting at an angle (rather than straight back) provides several advantages: it reduces strain on the lower back and tailbone, creates better angular positioning for establishing specific guard types like De La Riva or butterfly guard, provides better leverage for grip control, and makes it easier to track opponent’s movement. The angle also naturally facilitates entry into asymmetric guard positions that are more common in modern BJJ.
Q3: What should you do immediately after your glutes contact the mat during the sitting guard pull? A: Immediately activate your feet by establishing frames, hooks, or controlling positions on opponent’s body. Your feet should never remain static on the mat. Common options include placing feet on opponent’s hips for distance control, inserting butterfly hooks, establishing De La Riva hook, or creating shin-to-shin connection. Active foot placement prevents immediate passing attempts and establishes your guard structure.
Q4: How should you respond if your opponent backs away and attempts to break grips as you initiate your sitting guard pull? A: Maintain grip tension throughout your descent and use active foot placement (feet on hips or aggressive hook insertion) to prevent complete disengagement. If grips are broken despite your efforts, immediately stand back up using technical standup rather than remaining seated without connection. Sitting without grips is a vulnerable position - the guard pull should only be completed if you can maintain connection to your opponent.
Q5: What are the key differences between the sitting guard pull and more dynamic guard pulls like jumping guard or rolling guard pulls? A: The sitting guard pull emphasizes control, safety, and reliability over speed or surprise. It has a higher success rate across all skill levels because it’s mechanically simpler and lower risk. Dynamic pulls like jumping or rolling require more athleticism, timing, and carry higher injury risk if executed poorly. The sitting pull allows better grip establishment before the transition, provides more control during the movement, and is less dependent on opponent’s reaction. However, it may be slower to achieve submission-ready positions compared to more dynamic entries.
Q6: Why is maintaining grip tension throughout the sitting motion considered critical to the technique’s success? A: Grip tension provides continuous connection and control throughout the vulnerable transition from standing to seated. Without maintained grips, the opponent can disengage, circle away, or establish advantageous passing angles while you’re in the process of sitting or immediately after. Grips allow you to control distance, break opponent’s posture if they drive forward, and prevent them from backing away. The grips are your bridge between standing and established guard - losing them during the transition leaves you isolated and positionally disadvantaged.
Safety Considerations
The sitting guard pull is one of the safest guard pull variations when executed with proper technique. The primary safety concern is protecting the tailbone and lower back during the sitting motion - always control your descent rather than dropping or falling heavily. Practice on appropriate matting with adequate padding, especially during initial learning phases. When training, ensure sufficient space behind you before sitting to avoid collisions with walls, other practitioners, or mat edges. Partners should maintain appropriate distance and avoid driving weight onto you during your sitting motion. Progress gradually from static drilling to dynamic resistance to minimize risk of awkward falls or unexpected impacts. In competition scenarios, be aware of mat boundaries and adjust your positioning accordingly. The sitting motion should be smooth and controlled - any heavy impact or jarring sensation indicates improper technique that should be corrected before continuing.
Position Integration
The sitting guard pull serves as the primary bridge between standing neutral position and the vast landscape of open guard systems in Brazilian Jiu-Jitsu. This technique is the foundational entry point for practitioners who favor guard-based strategies, providing reliable access to butterfly guard, De La Riva, seated guard, shin-to-shin, and numerous other open guard configurations. Within the BJJ positional hierarchy, the sitting guard pull represents a deliberate tactical choice to engage from bottom position rather than pursuing takedowns or remaining in standing exchanges. It integrates seamlessly with guard retention concepts, as the skills developed for safe sitting translate directly to guard recovery situations where you must re-establish seated position after partial passes. The technique connects to the broader system of guard establishment, functioning alongside jumping guard, pulling to closed guard, and rolling guard pulls as part of a complete guard entry repertoire. Advanced practitioners use the sitting guard pull not just as an isolated technique but as a platform for immediate offensive action, flowing directly from the sit into sweeps, submissions, or advanced guard transitions. Understanding the sitting guard pull’s role in the overall game enhances strategic decision-making about when to pull guard versus pursue top position, and which specific guard type to establish based on opponent tendencies and your own strengths.
Expert Insights
- Danaher System: The sitting guard pull represents an exercise in controlled positional transfer - we are deliberately choosing to occupy bottom position while maintaining maximum control throughout the transition. The key to successful execution lies in understanding that this is not a single discrete action but rather a continuous flow of connected elements: grip establishment, weight transfer, spatial positioning, and immediate guard structure completion. From a biomechanical perspective, the sitting motion must preserve tension in your grip connections while managing your own center of gravity descent - any loss of tension creates an opportunity for opponent disengagement. The feet must activate immediately upon sitting because the guard itself is defined not by where your hips are positioned but by how your legs control distance and create offensive threats. Study the relationship between your grip configuration and your intended final guard position - collar and sleeve naturally facilitate different guard types than wrist control or underhooks. The sitting guard pull’s high success rate stems from its mechanical simplicity and low dependency on opponent reaction, making it the most reliable entry point to guard-based strategies.
- Gordon Ryan: In competition, the sitting guard pull is your workhorse technique for getting to your guard game when you don’t want to engage in extended grip fighting exchanges or risk takedown attempts. I use this constantly because it’s reliable, safe, and immediately puts me in my preferred bottom positions where I have highly developed attacking systems. The critical factor is maintaining your grips throughout the sit - without grips, you’re just sitting on the mat alone which is worthless. I typically establish my primary guard-playing grips (usually collar and cross-sleeve in gi, or wrist control in no-gi) and then sit with clear intention about which specific guard I’m entering. Against opponents who like to back away, I’ll aggressively insert hooks or establish foot-on-hip frames as I’m sitting to prevent disengagement. Against forward-pressure passers, I create strong frames immediately and use my grips to break their posture. The sitting pull should flow directly into your first attacking sequence - whether that’s a sweep setup, submission entry, or guard advancement. Don’t just sit and wait; sit with offensive purpose.
- Eddie Bravo: The sitting guard pull is fundamental in 10th Planet system because it’s how we reliably get to our preferred no-gi open guard positions - whether that’s butterfly, seated guard, or entries into our rubber guard system. What I emphasize is making the sit active and purposeful, not passive. You’re not sitting to rest or stall; you’re sitting to immediately attack. From the sitting position, we have instant access to techniques like the electric chair setup, deep half guard entries, or transitions into our lockdown system if they try to pressure pass. The key is keeping your feet extremely active - in no-gi especially, static feet get controlled and passed easily. I teach students to think of the sitting guard pull as the beginning of an offensive sequence, not an ending position. Grip fight standing, secure your controls, sit with intention, immediately threaten with sweeps or submissions. One thing people mess up is sitting too far away - you need to be close enough that your feet can reach their hips or legs instantly. Distance management during the sit is everything in making this technique effective for launching your guard game.