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Step 1
Position yourself in a turtle position with your hands and knees flat on the floor. Ask your partner to bend down beside you with one leg between your legs and their arms on your back.
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Step 2
Reach down with the arm closest to your opponent. Place your hand between your partner's legs. The further back you reach your arm, the better your rolling knee bar and the easier it is to grab the leg.
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Step 3
Roll over onto your shoulder closest to your opponent. Roll sideways, not forward, grabbing the opponent's leg as you roll.
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Step 4
Wrap your legs, locking your feet around the opponent. Hold his foot next to your head. This locks the leg into place and makes it impossible for the opponent to use this leg.
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Step 5
Practice the rolling knee bar with your partner until you are able to perfect it and do it in real time. If the rolling knee bar is done correctly, it takes 3 to 4 seconds to execute.









