Hip Heist by Mike Malinconico
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Hip Heist·FANATIC WRESTLING
Hip Heist by Mike Malinconico https://fanaticwrestling.com/ Mike Malinconico teaches how to use the hip heist to improv…
Hip Heist
SubFamilyヒップハイスト
TransliterationTranslation
Not yet documented
Overview
The Hip Heist is a wrestling escape technique where the bottom wrestler explosively lifts and shifts the hips to create space and reverse position — a dynamic escape that uses hip explosion to break the opponent's riding control. [1] The hip heist is related to the BJJ hip escape (shrimp) but executed more explosively and typically from the referee's position. [1],[2]
Hip SwitchGranby RollWrestlingHip Escape (Wrestling)
History & Origin
Effectiveness
Lineage
Developed within the parent martial arts tradition. [1]
Competition Record
Used in relevant competition formats. [1]
Images
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Biomechanical Mechanism
Primary Action — Executing this specific technique through its characteristic mechanical pattern
Joints Involved — Technique-specific joints depending on whether this is an escape (hips for bridging/shrimping), sweep (hips and legs for leverage), submission (target joint plus controlling joints), throw (hips, legs, shoulders for projection), or position (control-specific body parts)
Force Vector — Directed along the technique's primary action line
Technique Mechanic — Each technique has a specific mechanical sequence that must be followed for effective execution
Position & Entry
From the parent position — Enter this technique from the primary position described in the parent family
From a transition — Access this technique during a positional transition or scramble
From defence — Enter this technique as a defensive response or counter
Videos
1 video
Learn This Technique
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Ratings
Risk of injury to the person this technique is applied to
4
Moderate4/10
Standard technique-level risk appropriate to the category
Skill level needed to execute this technique reliably
Intermediate
Whether this technique is allowed under major competition rule sets
— Unified MMA — Legal defensive/transitional technique
Unified Rules of MMA, August 2025PDF— IBJJF — Legal
IBJJF Rules Book v6.0, June 2024PDF— IJF — Legal
IJF Sport and Organisation Rules 2025, Article 27PDF— ADCC — Legal
ADCC Rules Update, April 2025PDF— UWW — Legal
UWW International Wrestling Rules, January 2026PDF— FIAS Sport Sambo — Legal
FIAS International Sambo Competition RulesPDFTraining Notes
✓Drill the technique with progressive resistance
✓Understand the entry position before drilling the finish
✓Chain with related techniques for a complete system
✓Practice both sides where applicable
Common Mistakes
!Poor entry positioning
!Incomplete execution
!Not chaining with follow-up techniques
!Attempting without proper setup
Related Techniques
Counter Techniques
Setup Chain
1Establish Entry Position
2Set Up the Technique
3Execute
4Follow Through
5Consolidate or Transition
Sources & References
Primary Source
Jiu-Jitsu University (Saulo Ribeiro, 2008)
1BookJiu-Jitsu University (Ribeiro, 2008)
Description sources — [1] Martial arts curriculum [2] Competition analysis
2BookRelevant martial arts instructional resources
3OtherJapanese Combat Sports Katakana Convention
Standard katakana transliteration of Western martial arts terminology (外来語) — used in Japanese MMA, boxing, and BJJ communities
4CitationJiu-Jitsu University (Ribeiro, 2008)
Description sources — [1] Martial arts curriculum [2] Competition analysis
5CitationRelevant martial arts instructional resources
Community
Athletics
Requires
technique-specific physical attributes
Key muscles
technique-dependent
Sub-techniques
Notes
The hip heist (hip switch) is the primary escape from bottom wrestling — the bottom wrestler pops the hips, switches hip position, and turns into the opponent. A fundamental wrestling movement taught from day one. (Coaching Wrestling Successfully, Gable)
Frequently Asked Questions
Why is it important not to occupy too much space when doing a hip heist?
According to Mike Malinconico, occupying too much space when turning your hips over can be problematic for holding someone down. By staying on the same line and minimizing lateral space, you make it harder for your opponent to circle behind you.
How should my feet position during a hip heist?
Mike Malinconico teaches that you should start on your butt with heels dug into the mat, then place one foot under and one foot over while keeping your hips on the same line—this allows you to elevate your hips and end up in nearly the exact same spot without rolling.
What's the key mistake to avoid when executing a hip heist?
Mike Malinconico emphasizes not rolling during the hip heist—instead, stay on the same line the entire time so you maintain control and don't give your opponent the space to escape.
How does the Hip Heist work?
The Hip Heist is a wrestling escape technique where the bottom wrestler explosively lifts and shifts the hips to create space and reverse position — a dynamic escape that uses hip explosion to break the opponent's riding control. The hip heist is related to the BJJ hip escape (shrimp) but executed more explosively and typically from the referee's position.
Where does the Hip Heist come from?
This technique developed within its parent martial arts tradition and has been refined through competition.
Is the Hip Heist legal in competition?
Unified MMA: legal — Legal defensive/transitional technique; IBJJF: legal — Legal; IJF: legal — Legal; ADCC: legal — Legal; UWW: legal — Legal; FIAS Sport Sambo: legal — Legal
How dangerous is the Hip Heist?
Danger rating 4/10. Moderate — standard technique-level risk appropriate to the category
How do I set up the Hip Heist?
The standard setup chain: Establish Entry Position → Set Up the Technique → Execute → Follow Through → Consolidate or Transition.
How do I defend against the Hip Heist?
Standard counters include: Defensive techniques against this specific technique / Prevention of the entry position.
What are the variants of the Hip Heist?
Common variants: Standard execution (the fundamental version); Modified variation (adapted for specific scenarios).
How effective is the Hip Heist in competition?
Used in relevant competition formats.
What are common mistakes when doing the Hip Heist?
Top errors to watch for: Poor entry positioning / Incomplete execution / Not chaining with follow-up techniques / Attempting without proper setup.
What are other names for the Hip Heist?
The Hip Heist is also known as Hip Switch, Granby Roll, Hip Escape (Wrestling).