“All the way in!” One of the quintessential strategies in Gracie jiu jitsu is distance management. If a person defending an attack cannot stay out of the reach of the attacker (all the way out), we know that we should get so close that they cannot strike with enough power to inflict serious damage. This close positioning is commonly called “the clinch.”

In order to move from all the way out to all the way in requires a defender to cover a typical distance of four to six feet. This path requires passing though the most dangerous range in a fight- arms length, where a strike with a fist can impose the most damage. This danger of a fight ending knock-out blow requires this “red zone” to be crossed as quickly and unpredictably as possible.

Closing the distance commonly involves surprise timing, the use of feints or distractions to improve the odds of avoiding a strike, lowering the head, and quickly shooting across the red zone. Although these tactics improve the odds of successfully closing of the distance without being hit, this series of movements require practice.

Explosive, athletic movements are not normally required for jiu jitsu to be effective. Jiu jitsu is built around the value of energy efficient movements and the use of leverage and skeletal frames in place of muscular output. After all, Grandmaster Hélio Gracie designed Gracie jiu jitsu to empower smaller, less athletic people to be able to defend themselves from bigger, stronger attackers.

Closing the distance in theory can be executed without extraordinary athletic talent. If the timing is good, and the attacker is not particularly skilled, most anyone can change levels, cover up, and get to a clinch without being knocked out. Trained reflexes and good technique will carry the day in most street self-defense circumstances.

Instructors would however be negligent though to conceal the fact that the more quickly a person can change levels and lunge forward, the probability of achieving the clinch unharmed will increase. The following recommendations are a good use of training time AFTER comfort is achieved with the reflexes involved in closing the distance with proper technique (Gracie Combatives Lesson 7).

CHANGING LEVELS

Once the benefit of the clinch is identified, the first physical reaction is the begin to lower the head. Upright posture should be maintained, so the lowering of the head should occur from a quick bending of the knees. A slight bend forward is helpful for base and to prepare for the collision with the attacker’s torso, but the general posture should be somewhat upright.

The lowering is implemented by gravity. We just need to relax our knees and control the stop after the head has lowered by about the height of the head – 8 to 10 inches. This controlled stop can be improved with some resistance training. The quadriceps, hamstrings, and the gluteus maximus muscles are probably most active in controlling the drop, but the core and other muscles are certainly involved. Exercises that are useful in developing control in these muscle groups include: squats, lunges, and the leg press.

COVERING THE HEAD

Simultaneous with changing levels, the forearms should cover each side of the head, particularly the temples. The elbows can come together in front of the face to shield the eyes, nose and chin. This “helmet” can come into place fairly quickly, since the head is already dropping downward closer the the hands, requiring less distance to travel to cover the important real estate. The arms should be snug against the head to avoid slamming into the head upon the impact of a solid strike from the attacker.

LUNGING FORWARD

The explosive lunge forward to actually cross the red zone is where improved athletic ability truly can literally turbo charge the clinch. As with the entire tactic, good technique is of highest priority. When lowering the head, the quadriceps, the calves, the hamstrings, the glutes are building tension to empower the explosive forward movement. It is almost like the starting stance of an olympic sprinter, but not quite as extreme.

The explosion begins with the bottom of the kinetic chain. The feet will first be driven into the ground by by the flexion of the ankles and extension of the calves. This stability provides a base for the quadriceps to drive the body forward and for the hamstrings to mitigate the landing. Explosive power is the goal for this movement, so higher levels resistance with few, quick repetitions are best to train this action. Exercises useful for developing this explosive speed could include: calf raises, leg press, squats, and a weighted sled. Again, for training the lunge itself, heavier weight and fewer repetitions would best help speed up the forward lunge.

PREPARING FOR IMPACT

A good clinch entry slams into the chest of the attacker. Ideally, the impact should not only stop the forward momentum of the attacker, but also set them back some. To make them take a step or two back would be ideal, but hopefully the impact would at least set them back onto their heels. This is the principle of kazushi from traditional jūjitsu/ judo in action. Subsequent takedowns or just control from the clinch are much easier if the attacker is unbalanced.

An impact strong enough to set the attacker back would be a substantial impact to your head or neck if your helmet is not snug and your neck is set to stabilize the head. A well placed “helmet” transfers almost all of the impact to shoulders.

A drill I have found effective in feeling confident with my helmet is clinching on a heavy bag. By standing about three to four feet away from the bag, I lower, cover, and lunge into the heavy bag as hard as I can. This really helps your confidence with clinching speed and not being afraid to hit something hard. I have even practicing lunging into a padded wall to make sure my helmet is effective in keeping my head and neck safe. Using a wall is not recommended for beginners.

DOUBLE LEG TAKEDOWN

A common variation to the clinch is to go straight to a double-leg takedown. (Gracie Combatives Lesson 17). This is more common in MMA fights than in the street. Shooting straight into a double leg on a side-walk or in a parking lot may be less advantageous than it proves to be on a padded floor. George St. Pierre has demonstrated some of the best displays of how athletic talent can make closing the distance difficult to defend.GSP V. Karo Parisyan 2004GSP v. Dan Hardy 2010GSP v Michael Bisping 2017

—————————————————

Professor Jim Medley is the head jiu jitsu/ jūjitsu instructor at Lakewood Jiu Jitsu Academy. He is certified in Personal Fitness Training and is a Tactical Conditioning Specialist. Lakewood Jiu Jitsu Academy encourages fitness training and a healthy lifestyle to compliment the study of jiu jitsu and self-defense.