How to Take the Back in BJJ 1: The Chair Sit
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Chair Sit·Stephan Kesting
Take the back and get rearmount with the Chair Sit technique. Rob Biernacki and Stephan Kesting show you how to get to …
Chair Sit
Familyチェアシット(Chea Shitto)
TransliterationTranslation: chair sit
Overview
The Chair Sit family covers the back control position where the controlling fighter sits behind the opponent with both fighters' hips on the mat, the controlling fighter's legs wrapped around the opponent's waist. [1] The chair sit is a transitional back position that provides control while the controlling fighter works to establish full back control with hooks or a body triangle. [1],[2] It is named for the seated posture resembling sitting in a chair behind the opponent. [2],[3]
History & Origin
Effectiveness
The chair sit is a back control variation where the attacker sits upright with legs wrapped around the seated or kneeling opponent, providing a stable base for choke entries. [1]
Lineage
The chair sit was developed in modern BJJ as a specialised back control variant. [1]
Competition Record
The chair sit is used in BJJ and MMA competition as a back control position. [1]
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Biomechanical Mechanism
Primary Action — Controlling the opponent from behind — seatbelt grip and hooks restrict movement while exposing the neck
Joints Involved — Attacker's hooks (inside the opponent's thighs), seatbelt arm (over-under chest control), hips (body triangle or hooks)
Force Vector — Rearward control — opponent cannot see or effectively counter attacks from behind
Positional Mechanic — Back control is the highest-value position — direct access to rear chokes with minimal defensive options for the opponent
Position & Entry
From arm drag or duck under — Create an angle behind the opponent, secure seatbelt grip, insert hooks to establish back control
From turtle (opponent turtles) — When the opponent turtles to avoid guard pass, take the back by inserting hooks and securing the seatbelt
From sweep (taking the back during the sweep) — During a sweep, circle behind and establish back control instead of ending on top
Videos
1 video
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Ratings
Risk of injury to the person this technique is applied to
4
Moderate4/10
Back control is dominant position; enables rear chokes (Danaher 2021)
Skill level needed to execute this technique reliably
Intermediate
Whether this technique is allowed under major competition rule sets
— IBJJF — Legal, back control with hooks or body triangle s...
IBJJF Rules Book v6.0, June 2024PDF— IJF — Legal — back control leads to pin or submission opp...
IJF Sport and Organisation Rules 2025, Article 27PDF— 4 from sweep
ADCC Rules Update, April 2025PDF— Unified MMA — Legal — dominant position for ground-and-po...
Unified Rules of MMA, August 2025PDF— UWW — Legal — back exposure is the primary scoring mechan...
UWW International Wrestling Rules, January 2026PDF— FIAS Sport Sambo — Legal
FIAS International Sambo Competition RulesPDFTraining Notes
✓The chair sit is a back-control position where the attacker sits upright behind the opponent with hooks in, as if sitting in a chair — the most upright variant of back control (Marcelo Garcia, Advanced Brazilian Jiu-Jitsu, 2011)
✓The chair sit provides a high vantage point and creates strong downward pressure with the hooks
✓In the chair sit, the attacker's back is upright and their weight drives down through the hooks into the opponent's inner thighs
✓The chair sit is often a transitional position that occurs during back takes from turtle or standing
✓From the chair sit, the attacker can: apply the RNC, transition to flat back control, or use the height for collar chokes (gi)
✓The chair sit is the natural back-control position when taking the back from a standing position or from top turtle
✓The upright posture in the chair sit gives the attacker excellent visibility and reaction time
✓The chair sit is less stable than flat back control — the opponent can more easily create space
Common Mistakes
!Sitting too upright without hook pressure — the hooks must actively control the opponent's thighs
!Not transitioning to flat back control when appropriate — the chair sit is often transitional
!Losing the seatbelt in the chair sit — maintain the seatbelt grip at all times
!Allowing the opponent to posture up and create distance — use the hooks to keep them close
!Not attacking from the chair sit — the upright position offers choke and submission entries
!Sitting back too far and losing hook depth — maintain close hip-to-hip connection
!Only training flat back control without the chair sit — both positions should be in your toolkit
Related Techniques
Counter Techniques
Setup Chain
1Achieve Position — transition into this position through passing, sweeping, or scrambling
2Stabilize — establish controlling grips and weight distribution
3Maintain — adjust to the opponent's escape attempts to hold position
4Attack — launch offensive techniques from the stabilized position
Sources & References
Primary Source
Advanced Brazilian Jiu-Jitsu Techniques (Marcelo Garcia, 2011)
1BookJiu-Jitsu University (Ribeiro, 2008)
Alias sources — [1] Enter the System (Danaher, 2018) [2] Enter the System (Danaher, 2018) [3] Enter the System (Danaher, 2018)
2BookBrazilian Jiu-Jitsu: Theory and Technique (Gracie & Gracie, 2001)
Effectiveness sources — [1] Jiu-Jitsu University (Ribeiro, 2008)
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] Enter the System (Danaher, 2018) [2] Enter the System (Danaher, 2018) [3] Enter the System (Danaher, 2018)
5CitationBrazilian Jiu-Jitsu: Theory and Technique (Gracie & Gracie, 2001)
Effectiveness sources — [1] Jiu-Jitsu University (Ribeiro, 2008)
Community
Athletics
Requires
hook control, seatbelt grip endurance, hip connection
Favours
long legs for deep hooks, strong grip for seatbelt
Key muscles
hip adductors, biceps, forearms, core
Sub-techniques
Notes
The chair sit (seated back control) is an alternative to traditional back control with hooks — the attacker sits behind the opponent with their legs in front rather than hooks in. Used when the opponent defends hook insertion. (BJJ instructionals; competition records)
Frequently Asked Questions
What's the most common mistake beginners make when transitioning to hooks in the chair sit?
According to Stephan Kesting, a common error is going directly to a hook without first controlling the bottom side of your opponent's hip with your leg. This allows them to scoot their hip away and escape to half guard. Instead, place your leg against their hip first to prevent them from walking their hip away before establishing hooks.
How do I maintain control when rotating my opponent in the chair sit?
Stephan Kesting emphasizes maintaining chest-to-back connection and keeping your elbows flush throughout the rotation. Don't detach or create space during the movement—use your leg and arm to push off and elevate your opponent while rotating, and maintain tension with your foot as you rotate them to the other side.
Why should I wait before immediately going for hooks after rotating?
Stephan Kesting explains that if you immediately let go and try to establish hooks right away, there's a split second where your opponent's hips are free to escape. Instead, establish the position first and wait to see if they react before committing to hooks, which keeps the position tight.
Where should my chest be positioned to prevent my opponent from turning back into me?
Stephan Kesting stresses that you should slide your chest behind your opponent so your chin rests on their shoulder and your sternum is behind their scapula. This positioning dramatically increases control and prevents them from turning back in. As they turn, drop and place your chest behind while coming up off your knees to keep rotating them forward.
How does the Chair Sit work?
The Chair Sit family covers the back control position where the controlling fighter sits behind the opponent with both fighters' hips on the mat, the controlling fighter's legs wrapped around the opponent's waist. The chair sit is a transitional back position that provides control while the controlling fighter works to establish full back control with hooks or a body triangle.
Where does the Chair Sit come from?
The chair sit position was developed in BJJ and wrestling as a transitional back control position, used when taking the back from standing or during scrambles where full hooks have not yet been established. It is recognised as an intermediate position in the back-taking sequence.
Is the Chair Sit legal in competition?
IBJJF: legal — Legal, back control with hooks or body triangle scores 4 points; IJF: legal — Legal — back control leads to pin or submission opportunities; ADCC: legal — Legal, back mount scores 3 points (4 from sweep); Unified MMA: legal — Legal — dominant position for ground-and-pound and rear naked choke; UWW: legal — Legal — back exposure is the primary scoring mechanism in wrestling; FIAS Sport Sambo: legal — Legal
How dangerous is the Chair Sit?
Danger rating 4/10. Moderate — back control is dominant position; enables rear chokes (Danaher 2021)
How do I set up the Chair Sit?
The standard setup chain: Achieve Position → Stabilize → Maintain → Attack.
How do I defend against the Chair Sit?
Standard counters include: Hand Fight — grip-fight the choking hand to prevent the rear naked choke / Shoulder Walk — walk shoulders to the mat to escape back control / Turn into Guard — rotate to face the attacker and recover guard position.
What are the variants of the Chair Sit?
Common variants: Back control with hooks (both feet hooked inside the opponent's thighs); Body triangle back control (legs locked in a figure-four around the torso); Rear mount (mounted on the back with both hooks, opponent face-down); Chair sit back control (sitting behind the opponent with hooks, upright position).
How effective is the Chair Sit in competition?
The chair sit is used in BJJ and MMA competition as a back control position.
What are common mistakes when doing the Chair Sit?
Top errors to watch for: Sitting too upright without hook pressure — the hooks must actively control the opponent's thighs / Not transitioning to flat back control when appropriate — the chair sit is often transitional / Losing the seatbelt in the chair sit — maintain the seatbelt grip at all times / Allowing the opponent to posture up and create distance — use the hooks to keep them close.
What are other names for the Chair Sit?
The Chair Sit is also known as Chea Shitto, Chair Position, Backpack Sit, Hip Clamp.