Sit out Series technique
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Standard Sit-Out·NWcougarcoach
sit out to- gazonie, peterson roll, shrug
Standard Sit-Out
SubFamilyスタンダードシットアウト(Sutandādo Shitto Auto)
TransliterationTranslation: standard sit-out
Overview
The Standard Sit-Out subfamily covers the fundamental turtle escape where the turtled fighter sits the hips out to one side, rotating to face the opponent from a defensive seated or guard position. [1] The sit-out is the most basic and universally taught turtle escape across all grappling disciplines — it uses a powerful hip kick-out motion to rotate the body 180 degrees, converting the turtle into a facing position. [1],[2] The sit-out's effectiveness lies in its speed and simplicity — the hip motion is one of the most natural and powerful movements the body can perform. [2],[3]
History & Origin
Effectiveness
The standard sit-out is the fundamental sitting escape from turtle. [1]
Lineage
A core wrestling escape technique. [1]
Competition Record
Used in all wrestling competition. [1]
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Biomechanical Mechanism
Primary Action — Breaking the opponent's leg control to advance to a more dominant position
Joints Involved — Hips (posture and pressure), knees (opening the guard with knee-in or standing), hands (grip fighting)
Force Vector — Forward pressure (stack/smash) or backward posture (stand-up break) to open the closed guard
Passing Mechanic — Once the guard is opened, speed passing, pressure passing, or toreando passing advances the position
Position & Entry
From bottom side control — Create frames with the forearms against the opponent's neck and hip, hip escape (shrimp) to create space, insert the knee to recover guard
From underhook escape — Swim the near arm to an underhook, bridge into the opponent and come to knees or reverse
From opponent's transition — When the opponent moves to mount or north-south, use the movement to create space and escape
Videos
1 video
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Ratings
Risk of injury to the person this technique is applied to
3
Moderate3/10
Turtle escapes involve rolling and granby movements; neck strain risk
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— FIAS Sport Sambo — Legal
FIAS International Sambo Competition RulesPDF— NCAA Folkstyle — Legal, escape scores 1 point, reversal s...
NCAA Wrestling Rules 2025-26PDFTraining Notes
✓Standard sit-out execution: from turtle, post the near-side hand, kick the far leg through between you and the opponent, and rotate to face them (Cael Sanderson, Wrestling Technique, 2010)
✓Step 1: from turtle, identify the direction of escape — kick the leg through the side with more space
✓Step 2: post the near-side hand firmly on the mat — this is your pivot point
✓Step 3: kick the far-side leg through, driving it between your posted arm and the opponent
✓Step 4: rotate your body to face the opponent — you end up seated facing them
✓Step 5: transition to guard, standing, or a reversal (take the back or shoot)
✓The kick-through must be fast and decisive — a slow kick lets the opponent follow
✓The posted arm must be strong — it bears your weight during the rotation
✓Drill against increasing resistance: partner applies progressively more pressure as you sit out
Common Mistakes
!Posting too far from the body — the post should be close for maximum stability
!Kicking the leg straight back instead of through — the leg must go between you and the opponent
!Not rotating fully to face the opponent — complete the 180-degree turn
!Sitting out and then pausing — immediately transition to guard, standing, or a reversal
!Not using the core for rotation — the sit-out is a core-driven movement, not just a leg kick
!Collapsing on the posted hand — maintain a strong post throughout the rotation
!Only drilling from one direction — the sit-out must work to both sides
Related Techniques
Counter Techniques
Setup Chain
1Create Space — use frames, hip movement, or leverage to generate room to move
2Disrupt Control — break or weaken the opponent's grips and weight placement
3Execute Escape — apply the specific escape mechanic with timing and commitment
4Recover Position — establish a safe position (guard, standing, or top)
Sources & References
Primary Source
Jiu-Jitsu University (Saulo Ribeiro, 2008)
1BookJiu-Jitsu University (Ribeiro, 2008)
Alias sources — [1] Wrestling Physical Conditioning Encyclopedia (John Jesse, 1974) [2] NCAA wrestling terminology [3] Common wrestling coaching terminology
2BookMastering Jujitsu (Gracie & Danaher, 2003)
Effectiveness sources — [1] Wrestling Physical Conditioning Encyclopedia (Petrov, 1977)
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)
Alias sources — [1] Wrestling Physical Conditioning Encyclopedia (John Jesse, 1974) [2] NCAA wrestling terminology [3] Common wrestling coaching terminology
5CitationMastering Jujitsu (Gracie & Danaher, 2003)
Effectiveness sources — [1] Wrestling Physical Conditioning Encyclopedia (Petrov, 1977)
Community
Athletics
Requires
hip escape (shrimping) speed, framing strength, timing
Favours
flexible hips and quick lateral movement
Key muscles
hip flexors, obliques, triceps (framing), core
Sub-techniques
Frequently Asked Questions
What's the difference between a swisher sit-out and a power sit?
According to NWcougarcoach, both look similar but have distinct differences. The swisher sit-out involves clearing your hips and keeping your arm tight to prevent your opponent from controlling it, while the power sit comes underneath your opponent with a different entry angle and follow-up sequence.
How should I move my legs during a sit-out?
NWcougarcoach describes the leg motion as resembling windshield wipers on a car—your legs go back and forth in a clearing motion to create separation from your opponent.
What safety precautions should I take when sit-outs involve rolling?
NWcougarcoach emphasizes protecting your head and back during rolls—come down on your head (using a tripod position) rather than rolling over your shoulder, and avoid arching your back the wrong way which can cause injury. A smart wrestler in a precarious position will ball up and concede points rather than risk serious injury.
How does the Standard Sit-Out work?
The Standard Sit-Out subfamily covers the fundamental turtle escape where the turtled fighter sits the hips out to one side, rotating to face the opponent from a defensive seated or guard position. The sit-out is the most basic and universally taught turtle escape across all grappling disciplines — it uses a powerful hip kick-out motion to rotate the body 180 degrees, converting the turtle into a facing position.
Where does the Standard Sit-Out come from?
The sit-out is a foundational wrestling technique present in virtually every grappling tradition worldwide. Its universality reflects the natural biomechanical efficiency of the hip rotation motion it employs.
Is the Standard Sit-Out 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 Sit-Out?
Danger rating 3/10. Moderate — turtle escapes involve rolling and granby movements; neck strain risk
How do I set up the Standard Sit-Out?
The standard setup chain: Create Space → Disrupt Control → Execute Escape → Recover Position.
How do I defend against the Standard Sit-Out?
Standard counters include: Maintain Pressure — keep consistent weight distribution to limit escape space / Anticipate Direction — read escape attempt direction and block early / Transition — flow to a new position when the current one is threatened.
What are the variants of the Standard Sit-Out?
Common variants: Shrimp to guard (framing and hip-escaping to recover full guard or half guard); Underhook escape (winning the underhook and coming to knees or reversing); Bridge to knees (bridging into the opponent and transitioning to turtle or…); Ghost escape (inverting under the opponent to re-guard from the opposit…).
How effective is the Standard Sit-Out in competition?
Used in all wrestling competition.
What are common mistakes when doing the Standard Sit-Out?
Top errors to watch for: Posting too far from the body — the post should be close for maximum stability / Kicking the leg straight back instead of through — the leg must go between you and the opponent / Not rotating fully to face the opponent — complete the 180-degree turn / Sitting out and then pausing — immediately transition to guard, standing, or a reversal.
What are other names for the Standard Sit-Out?
The Standard Sit-Out is also known as Sutandādo Shitto Auto, Sit Out, Sit Through, Hip Heist.