Technical Stand Up

The “technical stand up,” also known as the “technical get-up” or “technical lift,” is a fundamental movement in Brazilian Jiu-Jitsu, mixed martial arts, and other combat sports. It is a safe and efficient way to rise from the ground to a standing position while maintaining a defensive posture against an opponent.

Steps to Perform the Technical Stand Up

  1. Starting Position: Begin seated on the ground, with one leg bent (foot on the ground) and the other leg extended out straight. Place the hand on the same side as the bent leg on the ground behind you for support.

  2. Guard Hand: The opposite hand (from the hand placed on the ground) is raised in front of your face. This “guard hand” acts as a shield to protect against any incoming strikes or to manage the distance from an opponent.

  3. Lifting the Hip: Push off the ground with the foot of your bent leg and the hand behind you to lift your hips upwards. This movement shifts most of your body weight onto your supporting hand and foot.

  4. Retreating the Extended Leg: Swing the extended leg back and plant the foot on the ground, positioning it to help you stand. This leg should now support your weight along with the other foot and the hand behind you.

  5. Standing Up: Using the support of your hands and feet, lift your body into an upright stance. Transition smoothly to standing while keeping your guard hand up to protect yourself throughout the movement.

Importance in Combat Sports

The technical stand up is highly effective not just in grappling but also in self-defense scenarios, as it allows you to rise to your feet without exposing yourself to attacks. It’s a core component of BJJ training because it emphasizes balance, coordination, and situational awareness—all crucial elements in a combat sport environment.