guard passing
Difficulty 1/5
Partner Drill
Pendulum Swing Connection Drill Drill
★☆☆☆☆
Duration: 8-11 minutes
Reps: 3 sets of 11 reps
This guard passing drill builds connection through repeated pendulum swing patterns. It is designed to reinforce control from Double Under and improve your ability to transition smoothly under pressure.
Purpose
Develop connection and make the pendulum swing feel automatic so you can apply it live without losing posture or connection.
Step-by-Step Instructions
- 1 Start from Double Under with a focus on clean posture and tight frames.
- 2 Perform the pendulum swing with controlled speed while maintaining base and alignment.
- 3 Reset to the starting position and repeat on both sides to build symmetry.
- 4 Increase tempo for the final reps while keeping the same technical shape.
- 5 Finish with one minute of smooth, continuous reps to lock in timing.
Common Mistakes
- ✕ Rushing the movement before establishing a stable base
- ✕ Letting the elbows flare and losing frame integrity
- ✕ Moving only the legs without engaging the hips
- ✕ Holding the breath during transitions
- ✕ Skipping reps on the weaker side
Variations
- → Add resistance with a partner while performing the pendulum swing
- → Perform the pendulum swing with eyes closed for body awareness
- → Reduce space by starting closer to your partner or anchor
- → Chain the pendulum swing into a second technique on the last rep
Equipment & Muscle Focus
Equipment
grappling dummy
Muscle Groups
forearmsquadsobliques
Related Techniques
Related Drills
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