Combat Sports
BJJ Granby Roll
The BJJ Granby Roll is a sideways grappling roll across the shoulders and upper back. It trains trunk control and coordination as you move your hips overhead to recover position.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min
How to do it
- Start on your hands and knees on a combat-training mat.
- Tuck your chin toward your chest.
- Slide your right arm beneath your chest toward your left side, palm facing up.
- Lower the back of your right shoulder to the mat.
- Lift your hips above your shoulders with your knees bent.
- Sweep your feet in a sideways arc, rolling across your upper back toward your left shoulder.
- Lower your feet toward the mat as your hips descend.
- Settle into a seated guard position with your knees bent in front of you.
Form cues
- Keep your hips moving sideways
- Exhale through the roll
- Keep your abdomen gently braced
Common mistakes
- Kicking into the rollUse a small, controlled leg sweep rather than throwing your feet overhead.
- Catching yourself with a straight armKeep your rolling arm close rather than reaching out to stop your momentum with your hand.
- Spreading the legs wideKeep your knees close together so your lower body moves as one unit.
Safety
A poorly controlled inversion can shift bodyweight onto your head or neck, causing injury. Landing heavily on the shoulder can also strain it, especially when fatigue disrupts the roll.
- Learn the movement with qualified grappling instruction before practicing independently.
- Use a clear, padded area with enough room for the full sideways roll.
- Keep your head and neck unloaded throughout the movement.
- End the set if you lose orientation or cannot control your landing.
If you have neck, back, or shoulder symptoms, or dizziness with inversions, get advice from a physiotherapist or doctor before attempting this roll.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps per side
- Rest
- 1 min
Count each complete roll as one rep; practice both directions with a full reset between repetitions.