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Combat Sports

Back-Control Drill

The back-control drill practices staying behind a partner using an arm wrap and foot hooks, without applying a choke. It develops positional control and coordination through the trunk, arms, and hips.

  • Intermediate
  • Moderate injury risk
  • Rest 45 sec
Video by TRITAC Martial Arts on YouTube

How to do it

  1. Sit behind your seated partner with your knees bent beside their hips.
  2. Pass one arm over their shoulder and the other under their opposite armpit.
  3. Clasp your hands over their upper chest to form a seatbelt-style grip.
  4. Place your heels lightly inside their thighs to form foot hooks.
  5. Follow your partner’s small shoulder and hip shifts while maintaining chest-to-back contact for the allotted time.
  6. Release your hand grip.
  7. Remove both foot hooks.
  8. Scoot backward to separate.

Form cues

  • Keep your shoulders relaxed.
  • Let your elbows hang close.
  • Breathe steadily throughout.

Common mistakes

  • Crossing your anklesKeep each foot independent so your partner’s legs cannot trap your crossed ankles.
  • Pulling with your armsReposition your hips to follow your partner instead of dragging their upper body toward you.
  • Squeezing continuouslyUse only enough grip and leg pressure to stay connected without restricting your partner’s breathing.

Safety

An arm slipping toward the throat can put pressure on the neck. Sudden twisting or forceful hooks can strain either partner’s knees, hips, or back.

  • Agree on a tap or verbal stop signal before starting; release all pressure immediately when either partner signals.
  • Keep your forearm away from the throat, with no jaw pressure or forced backward bending.
  • Use a cooperative partner making slow, small movements at low resistance, without explosive escapes or submissions.
  • Practice on a clear mat with enough space for both partners to move safely.

If either partner has neck, back, hip, or knee pain or a recent injury, get advice from a physiotherapist or doctor before practicing.

Muscles worked

Front
Back

Primary muscles

  • Abs
  • Chest
  • Lats

Secondary muscles

  • Adductors
  • Forearms
  • Glutes

Equipment

  • Combat Training Mat

Sets and reps

Sets
2–3
Target
20–30 seconds
Rest
45 sec

Alternate roles between rounds so both partners practice controlling and following movement.