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The Kneebar in BJJ: A Comprehensive Guide

kneebar bjj
  • Denali Keefe

    Denali Keefe is a mental health writer, focused on the intersection of science and experience. He is currently perusing graduate studies in psychology, regularly trains Jiu Jitsu and currently holds a Blue Belt.

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Brazilian Jiu-Jitsu (BJJ) has a strict focus on grappling, specifically submissions and pins. One of the most powerful moves in BJJ is the kneebar. This article will explain the kneebar, how to do it, and why it’s important. Whether you’re new to BJJ or have been practicing for years, learning the kneebar can make you a better grappler. It’s important to remember that the kneebar is a very high risk for injury to your opponent so it is essential to exercise caution while training. 

The Kneebar in Brazilian Jiu-Jitsu

What is a Kneebar?

Simply put, a kneebar is a move that targets the knee joint of your opponent. By applying pressure on the knee and straightening the leg, you force your opponent to tap out or risk injury. This move is effective and can be used in many situations.

History and Evolution of the Kneebar

Leg attacks, like the kneebar, have become more popular over the years. They used to be seen as a “cheap” way to win, but now they are respected. Fighters like Dean Lister and John Danaher have helped make leg attacks more common in BJJ.

Why Learn the Kneebar?

Learning the kneebar has many benefits:

  • Versatility: You can do the kneebar from many positions.

  • Transition Opportunities: Knowing the kneebar helps you learn other leg submissions like the toe hold and heel hook.

  • Competitive Edge: Having a variety of moves, including leg attacks, can help you win matches.

Mechanics of the Kneebar

Basic Setup and Execution

To do a kneebar, follow these steps:

  1. Positioning: Control your opponent’s leg. You can do this from the top, bottom, or during a scramble.

  2. Isolation: Isolate the leg you want to attack. Make sure their knee is between your legs.

  3. Control: Hold your opponent’s leg tightly with your arms.

  4. Leverage: Push your hips forward while pulling the leg towards you. This will straighten the knee and force your opponent to tap out.

Common Mistakes and How to Avoid Them

  • Poor Leg Control: Make sure you have a strong grip on your opponent’s leg.

  • Incorrect Hip Positioning: Your hips need to be in the right place to apply enough pressure.

  • Rushing the Technique: Take your time to secure the position before applying the submission.

  • Tapping too late: The knee bar is a rare technique that does not hurt much before significant injury. Because of this, it is very important to tap to pressure NOT pain.

Advanced Kneebar Techniques

Transitioning to the Kneebar from Other Positions

  • From Guard: Use sweeps and transitions to set up the kneebar from the guard position.

  • From Mount: Control and isolate the leg to transition smoothly into the kneebar.

  • During Scrambles: Use your opponent’s movements during scrambles to catch them off guard with a kneebar.

  • From Standing: Enter from a standing position, particularly while passing your opponents guard. 

Combining the Kneebar with Other Submissions

  • Toe Hold: Switch from a kneebar to a toe hold if your opponent defends the initial attack.

  • Straight Ankle Lock: Use the kneebar setup to switch to a straight ankle lock.

  • Heel Hook: Move between the kneebar and heel hook to keep your opponent guessing.

Training the Kneebar

Drills and Exercises

  • Repetition Drills: Practice the basic setup and execution repeatedly.

  • Positional Sparring: Focus on positions where the kneebar is likely to occur.

  • Flow Drills: Combine the kneebar with other techniques in a fluid sequence.

Safety Considerations

  • Controlled Application: Always apply the kneebar with control to prevent injuries.

  • Communication: Talk to your training partners to make sure they know the submission and can tap out if needed. Remember, this submission does not hurt very much prior to doing significant damage to your opponents knee. 

  • Proper Warm-Up: Warm up your joints and muscles before attempting leg-based submissions.

The Kneebar in Competition

Notable Competitors and Matches

  • Dean Lister: A pioneer in leg attacks, Lister’s use of the kneebar has influenced many modern grapplers.

  • Garry Tonon: Known for his dynamic leg attack game, Tonon frequently uses the kneebar in high-level competition.

  • Ryan Hall: Hall’s skill with leg locks, including the kneebar, has earned him many victories in both BJJ and MMA.

Strategies for Effective Use in Tournaments

  • Surprise Factor: Use the kneebar as a surprise attack to catch opponents off guard.

  • Positional Awareness: Be aware of your position and transitions to take advantage of opportunities for the kneebar.

  • Adaptability: Be ready to switch between different leg attacks based on your opponent’s reactions.

FAQs

How long does it take to master the kneebar?

It can take several months to years, depending on how often you train and focus on the technique.

Is the kneebar legal in all BJJ competitions?

The rules vary by competition and belt level. Always check the rules of the specific tournament you are competing in.

Can beginners learn the kneebar?

Yes, beginners can start learning the basics under the guidance of a qualified instructor. For many competitions this technique is reserved for blue/purple belts and above. 

What are the risks associated with the kneebar?

The main risk is injury to the knee joint. Proper technique and controlled application are essential to minimize this risk.

How can I defend against a kneebar?

Effective defense includes maintaining good leg positioning, controlling your opponent’s grips, and using counters like rolling or escaping to a safer position.

Can the kneebar be used in MMA?

Yes, the kneebar is a viable submission in MMA. However, its application requires careful consideration of striking and positional control.

Conclusion

The kneebar is a powerful and versatile submission that can improve your Brazilian Jiu-Jitsu game. By understanding its mechanics, practicing diligently, and incorporating it into your overall strategy, you can become a better grappler. Remember, mastering the kneebar, like any BJJ technique, requires patience, dedication, and a willingness to learn. So, get on the mats, practice those kneebars, and watch your grappling skills soar to new heights!

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