How to Bridge and Roll in Mixed Martial Arts

The bridge and roll is a basic technique in mixed martial arts. It is a way to reverse side control when you are grappling on the ground. When you are chest-to-chest with an opponent and he is on top of you, the bridge and roll allows you to throw him over the top so that you are now on top. The bridge and roll demands precise timing, perfect technique and explosive muscles in your neck, back and legs. It also requires a lot of practice.

Difficulty:

Moderately Challenging

Instructions

1. Grab your opponent's arm that is closest to your head. Ideally, you should do this with both hands; but if one of your arms is tied up, do it with the other. It is important to hold on tight to your opponent's arm. You will be bridging and rolling in that direction, so if his hand is free, he could stop you.

2. Roll into your opponent. This is a distraction designed to trick your opponent into helping you perform the bridge and roll. When you roll into your opponent, you are pushing against her legs and torso. This is her strength. Since you are on your back, you have no hope of moving her this way. However, if your opponent thinks you are trying to move her, she may push back.

3. Immediately roll hard the other way. Hopefully, your opponent took the bait and is already pushing his body in that direction. If he is, the bridge and roll will be easy.

4. Bridge your body up. Push up on your neck and feet while arching your back. Try to pop your opponent's body into the air. As she is going over, roll up toward your shoulder. Since you are holding her arm, she won't be able to stop your roll in this direction. Do not simply roll sideways: Your opponent might be able to stop your bridge and roll with her other arm.

5. Whip your outside leg over the top to help your body roll onto its front. As you do this, pull your opponent's arm toward you. He should follow you through this roll with his feet flying over the top. Your opponent is now on his back, while you are on top in side control. Your positions have switched.