I spent a lot of time working different positions, and got fairly good at it early on as a white belt. I think it helped my first classes were learning how to get on my side and using my feet and shoulder/head to create space. How are you at hip heisting and bridging? Below does a fairly good job of showing that.
Here are a few good drills. There is an element of strength to do this, but a good portion is technical imo. If you don’t quite have balance and technique right, then you will over use the abs.
This is something I’m constantly thinking about, as you never want to be flat on your back. My rounds with lower skilled folks are usually spent working defensive positions, staying on my side or in a supine position.
Ari (JiuJitsuFlo) has great content. I’ve actually met him and trained at his school, while traveling. I follow him on instagram and will practice some of these movements. It’s almost inescapable, once you learn these movements, it makes things snap into place. In the video below, he shows a butterfly sweep motion, where you get on feet and shoulders. You can certainly butterfly sweep without doing this.. but, if you go against good opponents, you need to really sell the movement or they’ll hip switch or ride the butterfly hook. A few weeks back, I mentioned rounds with ‘K’ who is a 24yo former wrestler and I need to improve my sweeps in order to complete the sweep. He legit has black belt level ability to not being swept, and it’s made me improve substantially. Since I’m 6’4”, I can butterfly sweep good opponents due to long legs. However, getting into the position Ari shows nearly guarantees the sweep. Hopefully this all helps.
Easy Strength C3S08 (work gym)
19.02.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 20kg KB x 10, 15, 10
-ss-
Reverse hypers x 10
DL
Bar x 8
60kg x 5
80 x 5, 5
-ss-
Pullups x 3, 4, 5
Bench
Single 27.5kg DB x 5, 5 R & L
Poundstone - nope
Carries - not today
Jefferson curls
BW x 3, 3
+5kg DB’s x 3
+bar x 2
Then worked butterfly sweeps, and wall inversion, along with using the squat rack post as a point to switch around on when in inversion (extension of practice at bjj yest am), plus hamstring, groin flexibility/stretching.
-appreciate all that great info there @dchris - i’ve stumbled into some of those in parallel by just working some drills on the gym floor at work (on some mats). That wall inversion one looks a great one for me until I build more core strength and flexibility. I’ve been doing my back rolls totally wrong in warmup too at class it seems! Started some jefferson curls too to get the core and flexibility happening. I’ll need to add more focus on bridging too. We do plenty of shrimping in warmups so bridge is there somewhat.
-request by P on mount escapes so we worked inside and outside elbow escapes.
-good rolls after. 2x with P, he likes to smash (almost had a von flu on him early), he builds a lot of pressure. But fortunately for me he goes for americana’s and armbars from SC and doesn’t work to mount, so there’s not a huge risk for me, but I’m still working on getting out from under him working half guard and up from there. 3rd roll with with L, worked some specific mount escapes then rolled on from there. attempted a few armbars that didn’t stick, almost had arm neck triangle. no taps either way for me today. good solid grappling and rolling.
-some more solo rolling work at the end, gambi rolls, etc
Do you do many backrolls in warmup? They helped me quite a bit. Also practicing Granby rolls was a huge help in getting more accustomed to inversions. https://www.youtube.com/watch?v=oiwLe-l4cvM&t=3s
Easy Strength C3S09 (work gym)
20.02.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 20kg KB x 10, 15, 10
-ss-
Reverse hypers x 10
DL
Bar x 8
60kg x 10
-ss-
Pullups x 4, 4, 4
Bench
Single 25kg DB x 5, 5 R & L
-ss-
20kg KB golbet squats x 10, 8
Poundstone - nope
Carries
Twin 25kg Plates x 80, 90, 100 paces
Jefferson curls
+bar x 3, 3
Then worked some inversion flow back/forth rolls, bridge work, attempted the grambi too @burien_top_team thanks! (might need more mats in the work gym though for it!), plus hamstring, groin flexibility/stretching.
Moved some KB’s around the house to use deadweight to hold new skirting boards against the wall, to allow adhesive to dry/bond, so ‘kinda’ some lifting there… but really just house reno stuff this weekend. And a nasty sore throat kicked in sunday arvo - so rest today before 3x days onsite driving piles for another solar farm design… life enforced deload it is!
Nice views of the Murray River from our accommodation, workwise > pile driving then testing for a new solar farm tender.
Long days, plenty of steps, and lifting/dragging chains and other testing equipment. A bit chesty still post this bug, but on the mend. Slowly catching up on all the logs.
-coach had us working single leg x, clamping on, then some outside sweeps then ankle lock. Worked some technique there nicely.
-good gentlemanly roll with C who likes to go easy. Perfect for me after a week away with work. Then a roll with N, who swept me and got to my back early, so was working back and mount escapes the whole round. No taps but lost on points by plenty there. Good times.
-more single leg x to ankle lock, then a lot of focus on breaking down the various portions of the ankle lock. Worked 3 facets (shoulder rolling, chest turn, hips out to close grip then hips in), then combined them to great effect.
-3x 3min rolls as we had a late start. Good cruisy roll with C again, then escaped a lock on N, getting to mount working angles there. Tougher vs P, who finally had me tap in a roll with a omniplata after arm got caught between his legs. Nice session though. Coach pointed out a few tips for me, driving up and thru once I get the underhook mainly.
I love reading your log because I have absolutely no idea what any of the BJJ stuff means, so I make it up in my mind. It makes for an entertaining read.
Full on weekend here of house decluttering. That’s a workout in itself, and tiring! Add in car/ute wash, vacuum/detail inside etc. Some backyard play and cricket with jnr yest, mowed and edged lawns. Early sat morning swimming lesson for jnr, so I got in some sinking time also. Worked some resistance holds with her paddle board working the shoulders and core holding it underwater, and some attempted swimming whilst trying not to sink.
Was a public holiday here in SA Monday so back to the gym today at lunch is the plan.
-J requested grip work from back, so coach had us work grips getting to a straightjacket, then body triangle to get the RNC. Also threw in back triangle option too. Handy things to learn again, all technique today, no rolls.
-back triangle example here @BethB
