Combat Sports
Grappling-Dummy Back Take
The grappling-dummy back take is a solo drill for moving behind a kneeling dummy into back control. It practices torso positioning and leg hooks while training your trunk and pulling strength.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Arrange the dummy in a stable turtle position, supported on its knees and forearms with its chest facing the mat.
- Kneel behind the dummy with your chest against its upper back.
- Clasp your hands across its chest, with one arm over a shoulder and the other under the opposite armpit.
- Lower yourself onto one hip with the dummy supported against your torso.
- Place your feet inside the dummy’s thighs, one on each side, to establish leg hooks.
- Hold the chest-to-back position briefly.
- Slide both feet clear of the dummy’s legs.
- Return the dummy to its stable turtle position.
Form cues
- Keep your head beside its shoulder.
- Keep your ankles uncrossed.
- Move slowly enough to pause.
Common mistakes
- Loose upper-body controlKeep your elbows close to the dummy’s ribs rather than letting them flare outward.
- Pulling entirely with your armsMove your hips close beneath the dummy’s torso so your body supports its weight.
- Forcing deep hooksUse light foot contact inside the thighs rather than wrenching your knees inward to reach farther.
Safety
A heavy or unstable dummy can collapse onto a trapped foot or twist your knee during the side transition. Yanking its unsupported weight can also strain your back or shoulders.
- Use a dummy light enough for you to reposition smoothly without straining.
- Clear enough padded space for both you and the dummy to tip sideways.
- Check that the dummy’s limbs hold the starting position before beginning.
- End the set when fatigue makes the transition jerky or uncontrolled.
If you have knee, hip, shoulder, or back pain, use a lighter dummy with a smaller side transition or ask a physiotherapist before practicing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
- Grappling Submission Dummy
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps per side
- Rest
- 45 sec
Count one back take and return as one rep, alternating sides.