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Combat Sports

Hip-Bump Sweep

The hip-bump sweep is a grappling technique that uses a seated hip drive to turn a partner from closed guard onto their back. It practices coordinated hip power, trunk rotation, and balance.

Higher injury risk. Read the safety notes before adding weight.

  • Intermediate
  • Compound
  • Higher injury risk
  • Rest 1 min

How to do it

  1. Start on your back with your partner kneeling between your legs, your ankles crossed behind their waist in closed guard.
  2. Place your feet on the mat outside your partner’s hips.
  3. Sit up with one hand posted on the mat behind your hip.
  4. Trap your partner’s upper arm against your chest with your free arm wrapped over their shoulder.
  5. Lift your hips into your partner’s torso.
  6. Rotate toward the trapped arm to guide your partner onto their side.
  7. Settle into a light mount with one knee beside each of your partner’s hips.
  8. Release the trapped arm.

Form cues

  • Keep your chest close to theirs.
  • Drive through your feet.
  • Exhale through the hip drive.

Common mistakes

  • Hips too far awayScoot closer before lifting so your hip drive reaches your partner without overextending your supporting arm.
  • Sweeping a folded-forward partnerPractice from an upright partner position rather than forcing the sweep against someone leaning heavily forward.
  • Pulling with your armsUse your hips to move your partner rather than yanking the controlled arm.

Safety

An uncontrolled sweep can injure either partner during the landing, especially if the falling partner catches themselves on a straight arm. Excessive rotation can also strain the trapped shoulder.

  • Learn under qualified supervision on a clear combat-training mat.
  • Agree on the sweep direction, endpoint, and stop signal with a cooperative partner before starting.
  • Use minimal resistance until both partners can complete the movement and landing slowly.
  • Have your partner use a practiced controlled landing rather than posting an outstretched hand to stop the fall.

If either partner has wrist, shoulder, neck, or back pain, avoid full sweeps until a physiotherapist or doctor advises whether partner practice is appropriate.

Muscles worked

Front
Back

Primary muscles

  • Abs
  • Glutes
  • Obliques

Secondary muscles

  • Front Delts
  • Hip Flexors
  • Triceps

Equipment

  • Combat Training Mat

Sets and reps

Sets
2–3
Target
4–6 reps per side
Rest
1 min

Treat each repetition as technique practice, resetting together rather than racing through a continuous set.