To escape a pin, never stay flat. Bridge onto the top of your head and feet to lift your shoulders, turn toward your opponent, move your hips to create space, and fight their hands and arms. Getting to your belly and back to your base is the goal.
Escape priorities
| Priority | How |
|---|---|
| Lift the shoulders | High bridge onto head and feet |
| Turn in | Rotate toward the opponent, not away |
| Create space | Hip heist and shrimp |
| Clear the arms | Fight grips and remove the half or head control |
| Return to base | Get to your stomach and knees |
Mindset tips
- Never give up while on your back.
- Move constantly; stillness helps the top wrestler.
- Breathe; panic wastes energy.
- Drill escapes from bad positions.
- Strengthen your neck and core.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
What is the most important pin escape skill?
A strong, active bridge combined with turning in toward the opponent.
How long does a pin take?
In US high school, about two seconds with both shoulders held; in college, about one second.
Can I push my opponent off?
Yes, using legal pushes and frames to create space.
