Lifting Kneebar

Executing a Knee Bar from the Sitting Throw or Podstawy Throw off the 2-on-1 Russian grip involves several steps:

1. Maintain a bent arm on the 2-on-1 Russian grip to bring the opponent down.
2. Sit behind the opponent's knee to take them down and work for control.
3. Hook the opponent's leg with your arm as you sit down, preparing to lift it towards you.
4. Abandon the arm control and place your other leg in between the opponent's legs to pinch their thigh, setting up for the Knee Bar.
5. As you attack the leg, shift your hips to face the opponent's knee, ensuring you don't lay flat on your back.
6. Use a shrimping motion to turn onto your hips while lifting the opponent's leg to come forward for the Knee Bar.
7. Apply the Knee Bar by securing the opponent's instep on your shoulder with the opposite hand to the heel for steering, while the other arm secures the leg.
8. Pinch your knees together and bridge to finish the Knee Bar.
9. If the opponent turns towards you to defend the arm, it can actually help you secure the Knee Bar.
10. For additional control, you can also secure the opponent's free leg, tying them up in a Leg Knot along with the Knee Bar.

Remember to maintain control of the arm as a distraction even if you plan to attack the leg, and use the opponent's defensive movements to your advantage to secure the Knee Bar.