How to Hip Heist by Mike Malinconinco
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Standard Hip Heist·FANATIC WRESTLING·Added by Admin
How to Hip Heist by Mike Malinconinco In this Wrestling Training video, Mike Malinconinco teaches how to hip heist. Whe…
Standard Hip Heist
Genusヒップハイスト(Hippu Haisuto)
TransliterationTranslation: hip heist
Overview
The hip heist is a fundamental wrestling escape movement where the bottom wrestler flips their hips 180 degrees (from pointing down to pointing up) while simultaneously spinning the body, creating explosive separation from the top wrestler's control. [1] One of the oldest and most fundamental wrestling movements, deeply embedded in American folkstyle wrestling tradition, taught at every level from youth to NCAA. [2] Cary Kolat (two-time NCAA champion, Olympic Trials finalist) has a well-known instructional series on the hip heist.
Hip HeistWrestling Hip HeistHip Switch EscapeBottom Escape
History & Origin
Effectiveness
One of the most fundamental and effective escapes from bottom position in wrestling. Used at every level of competition worldwide. [1]
Lineage
Fundamental wrestling tradition. Documented by Cary Kolat (two-time NCAA champion, Olympic Trials finalist).
Competition Record
Used at every level of wrestling competition from youth through NCAA and Olympic.
Images
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Biomechanical Mechanism
Primary Action — 180-degree explosive hip rotation — the far hip hits the mat first, creating maximum distance from the top wrestler
Force Vector — Hips rotate while the body spins, creating a twisting motion that breaks the top wrestler's control
Explosive Movement — The hip rotation must be sudden and explosive to create separation before the top wrestler can react
Position & Entry
From wrestling referee (bottom) position — Explosive hip flip from all-fours to create space and stand
From turtle in BJJ — Hip heist to create space and recover guard or stand
From bottom side control — Modified hip heist to create space for escape
Variants
Standard hip heist — classic wrestling bottom escape
Sit-out to hip heist — combine sit-out with the hip rotation
BJJ hip heist — adapted for bottom side control or turtle escapes
Standing hip heist — used to escape clinch control
Videos
1 video
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Ratings
Risk of injury to the person this technique is applied to
1
Low1/10
Very low — pure escape movement with no submission or impact risk
Skill level needed to execute this technique reliably
Beginner
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— FIAS Sport Sambo — Legal
FIAS International Sambo Competition RulesPDF— NCAA Folkstyle — Legal, escape scores 1 point, reversal s...
NCAA Wrestling Rules 2025-26PDFTraining Notes
✓The hip heist is one of the oldest and most fundamental wrestling movements, deeply embedded in American folkstyle wrestling tradition. It has no single inventor — it is a core wrestling movement pattern taught at every level from youth to NCAA Division I. Cary Kolat (two-time NCAA champion, Olympic Trials finalist) has a well-known instructional series ('Hip Heist Level 1' at kolat.com). The movement involves creating space between the bottom wrestler's hips and the top wrestler's hips, then using explosive hip rotation to escape. The far hip must hit the mat first to create maximum distance. In BJJ, the hip heist has been adapted for escaping bottom side control and turtle positions.
Common Mistakes
!Not creating space before the rotation — the hips must separate from the top player first
!Rotating too slowly — the movement must be explosive
!Not committing to the full 180-degree rotation
!Telegraphing the escape — must be sudden
Related Techniques
Counter Techniques
Setup Chain
1From bottom position → Create space between hips → Explosive 180-degree hip rotation → Far hip hits mat first → Spin body to face opponent → Stand up or recover to neutral position
Sources & References
Primary Source
Hip Heist Level 1 (Kolat, kolat.com)
1BookUSA Wrestling Coaches Education curriculum
2OtherJapanese Martial Arts Community Terminology
Hip Heist Level 1 (Kolat, kolat.com) || Human Kinetics — Plan of attack for bottom wrestlers (us.humankinetics.com) || USA Wrestling Coaches Education curriculum
3OtherJapanese Combat Sports Katakana Convention
Standard katakana transliteration of Western martial arts terminology (外来語) — used in Japanese MMA, boxing, and BJJ communities
[1] Kolat — Hip Heist instructional series
5CitationHuman Kinetics — Plan of attack for bottom wrestlers (us.humankinetics.com)
[2] Human Kinetics — bottom wrestling strategy guide
6CitationUSA Wrestling Coaches Education curriculum
Community
Athletics
Requires
explosiveness, hip mobility
Key muscles
hip flexors, glutes, obliques, core rotators
Frequently Asked Questions
What's the most common mistake people make when doing a hip heist?
According to Mike Malinconnico at Fanatic Wrestling, the biggest mistake is occupying too much space when turning your hips over, which makes it harder to hold someone down. Instead, you should stay in the same lateral space throughout the movement.
How should my feet move during a hip heist?
Mike Malinconnico explains that you start on your butt with heels dug into the mat, then one foot goes under while one foot goes over as your hips come up, allowing you to end up in the exact same spot without rolling sideways.
Why is it important to stay on the same line during a hip heist?
Staying on the same line and not occupying excess lateral space makes it easier to maintain control and position, and also helps you create separation and escape opportunities without giving your opponent room to circle around you.
How does the Standard Hip Heist work?
The hip heist is a fundamental wrestling escape movement where the bottom wrestler flips their hips 180 degrees (from pointing down to pointing up) while simultaneously spinning the body, creating explosive separation from the top wrestler's control. One of the oldest and most fundamental wrestling movements, deeply embedded in American folkstyle wrestling tradition, taught at every level from youth to NCAA.
Where does the Standard Hip Heist come from?
Fundamental wrestling movement existing for centuries. Part of American folkstyle wrestling tradition at every level.
Is the Standard Hip Heist legal in competition?
Unified MMA: legal — Legal defensive/transitional technique; IBJJF: legal — Legal; IJF: legal — Legal; ADCC: legal — Legal; UWW: legal — Legal, escape scores 1 point (freestyle), reversal scores 1 point; FIAS Sport Sambo: legal — Legal; NCAA Folkstyle: legal — Legal, escape scores 1 point, reversal scores 2 points
How dangerous is the Standard Hip Heist?
Danger rating 1/10. Very low — pure escape movement with no submission or impact risk
How do I set up the Standard Hip Heist?
The standard setup chain: From bottom position → Create space between hips → Explosive 180-degree hip rotation → Far hip hits mat first → Spin body to face opponent → Stand up or recover to neutral position.
How do I defend against the Standard Hip Heist?
Standard counters include: Maintain tight hip control — don't allow space for the rotation / Heavy cross-body pressure — make the rotation more difficult / Follow the hips — stay connected as the bottom wrestler rotates / Underhook control — maintain hooks to prevent the separation.
What are the variants of the Standard Hip Heist?
Common variants: Standard hip heist (classic wrestling bottom escape); Sit-out to hip heist (combine sit-out with the hip rotation); BJJ hip heist (adapted for bottom side control or turtle escapes); Standing hip heist (used to escape clinch control).
How effective is the Standard Hip Heist in competition?
Used at every level of wrestling competition from youth through NCAA and Olympic.
What are common mistakes when doing the Standard Hip Heist?
Top errors to watch for: Not creating space before the rotation — the hips must separate from the top player first / Rotating too slowly — the movement must be explosive / Not committing to the full 180-degree rotation / Telegraphing the escape — must be sudden.
What are other names for the Standard Hip Heist?
The Standard Hip Heist is also known as Hippu Haisuto, Hip Heist, Wrestling Hip Heist, Hip Switch Escape, Bottom Escape.