Chains / Solo mat / Build

Sit-out into a technical stand-up

Turn over a post from hands and knees, then stand from the seated finish.

Two or three movements in the order they actually happen, so the finish of one is the start of the next.

Phases of this study

1. Step the foot up. Ready to lift.
2. Leg swings under. Chest turns away from the mat.
3. Sit facing away. Hand posted behind.
4. Post and lift. Keep the same post for the stand-up.
5. Stand in base. Bent knees, both feet set.

Common faults

Changing the post

The posting hand switches between the sit-out and the stand-up.

Sit-out finishes flat

There is no seated base to stand from.

Standing tall

The finish is upright with locked knees.

Why it matters

From the knees, the sit-out gives you a seated base with a post already on the mat. The technical stand-up uses exactly that post. Together they are the shortest honest route from hands and knees to the feet.

Drill prescription

3 rounds of 45 seconds work with 25 seconds rest. Sit-out, stand, sit back down. Alternate the posting hand each repetition.

Scope

Solo drill on a mat. No partner, no grips, no weight, no pressure and no resistance are shown. Not coach-verified: a qualified instructor has not reviewed the animation or these notes. Whether to stand from that position is a coaching decision.

Cues the timer will call

1. Sit-out lands you seated with a hand posted.
2. Keep that post for the stand-up.
3. Stand into a bent-knee base.

Movement notes: Sit-out

1. Hands and knees. Start on hands and knees with the head up and the hands under the shoulders.
2. Step the foot up. Step one foot up beside the hand so the hips can lift.
3. Leg swings under. Post on the hand and swing the far leg under the body as the chest turns away from the mat.
4. Sit facing away. Finish seated, facing the other way, with the hand posted behind and the free hand in front.

Watch for. The hips lift before the leg swings; dragging the knee across the mat is not a sit-out. Which hand posts and which leg swings is a coaching choice that depends on where the pressure is.

Movement notes: Technical stand-up • sequence map

1. Seated base. Use a planted foot and the opposite posted hand.
2. Post and lift. Lift the hips while the free hand remains in front.
3. Leg clears back. Bring the free leg back into space behind you.
4. Stand. Establish both feet before releasing the post.

Watch for. Use the camera to inspect the supporting hand and opposite foot. Learn the full movement in class before practising independently.

Rehearse, then reflect

Open the visual study to step the phases on the live model. Start slowly using the movement taught by your coach, pause between repetitions and keep the range comfortable. Add the study to a session when you want a timed block, and record one useful observation afterward.