Your cart
Total: $0.00

BJJ Instructional Videos
John Danaher Leglocks
John Danaher Back Attacks BJJ
Half Guard BJJ Instructional Video
Have You Seen These Details On the Omoplata Escape From The Great Dean Lister?

Have You Seen These Details On the Omoplata Escape From The Great Dean Lister?


Omoplata Escapes by Dean Lister

Who is Dean Lister?  Dean is one of the great pioneers of Jiu Jitsu and mixed martial arts in America. He is an ADCC Champion. He fought in some of the biggest MMA organizations: Pride FC and Ultimate Fighting Championships. His teaching has had significant impact in both MMA and Jiu Jitsu.

Dean Lister was born in San Diego, California. However, with his family in the military he spent most of his youth abroad in South American countries. Like a lot of military kids, he faced constant bullying as the perpetual new kid. He sought martial arts as a way to defend himself. When he returned to the states, he found wrestling, then Sambo and eventually Jiu Jitsu. He spent over a decade training at Fabio Santos’ academy in San Diego where he earned his brown belt. Eventually Dean would earn his black belt from fellow Santos student Jeffery Higgs.

Lister’s grappling accomplishments are significant. He competed in ADCC tournament 6 times and is the ADCC Open Weight Champion (2003) and ADCC Super Fight Champion (2005) and ADCC Champion (2011).  Additionally, he a two-time national (US) sambo champion, four-time Machado National (US) BJJ champion and National (US) Gracie BJJ champion. He has notable victories over Jean Jacques Machado, Iiir Latifi, Nathan Marquardt, Saulo Ribeiro, Marcio 'Pe De Pano' Cruz, Alexandre Ferreira ‘Cacareco’, Masutatsu Yano, Augusto Ferrari, Radek Turek, Rodolfo Vieira, Joao Assis, and Ricardo "Demente" Abreu.

Dean’s grappling skills served him well in MMA. He has had over 20 fights in some of the most prestigious organizations. Lister was a King of the Cage Middleweight Champion. He has also fought in Pride Fighting Championships and the Ultimate Fighting Championship.

Lister is well known for his teaching abilities and has been sought all over the world for his combat knowledge. He was a grappling coach for Tito Ortiz on Ultimate Fighter Series 7 (TUF 7). He teaches at Victory Mixed Martial Arts in San Diego with fellow black belts and Jiu Jitsu legends Jeff Glover and Jocko Willink. It is also worth noting that Dean served as the catalyst that introduced the great John Danaher to leg locks. John tells the story of Dean training at Renzo’s. Danaher asked Dean a question about a leg lock. Lister replied, “Why would you ignore 50% of the human body?” It was Dean’s simple statement that started Danaher on the path to create his legendary leg lock system that would shift the paradigm of Jiu Jitsu.

Dean Lister has devastating submissions and amazing escapes. Click Learn More!


In this video Dean Lister shows some of his omoplata escapes. He is accompanied by Bernardo Faria who is arguably the omoplata king. The first escape that he shows is done by grabbing the inside crook of his own knee.  Lister spends some time explaining that if we grab too high then the escape will not work. Certainly, Jiu Jitsu is a game of centimeters and this is a prime example of that fact. Next, Dean sits back onto his butt. Lister explains that it is important not to turn your back to your opponent. If we turn our back then we are vulnerable to a submission that resembles a strait jacket.  Another key detail on the positon is to not let our opponent catch our far side arm with their legs. Disciplined hand placement is of paramount importance. From here your training partner will drive their legs down in an effort to finish the omoplata. Lister will time his opponent’s movement and then swim his head around his opponent’s top side leg. Lister notes that we should be looking up with good posture. He also states that our opponent can catch a triangle here.  Certainly, we need to be cautious of this. This escape is a far better option than rolling through; especially in the gi.  Next, Dean briefly looks at two other options. In no gi, we can stand up and shake our arm free.  The next escape is particularly interesting. Dean is able to funnel his opponent’s submission attempt into a submission of his own. He limp arms the arm that his opponent has control over. With his other arm he gains control of his opponent’s top side leg. He then sits into single leg x and is able to attack a variety of leg based submissions.


This video is a wonderful example of Dean’s ability to communicate technique to even novice grapplers.  Like all of Lister’s instructional videos, there is a lot of detail. I know that I often gain new insights every time I re-watch one of his videos. Dean Lister’s instructional videos have a powerful impact on anyone who makes a careful study of them. Certainly, the Jiu Jitsu community is lucky to have him.

Imagine how different you would feel on the mat if you knew you could defend any submission? How would you feel if you were under side control just knowing you were about to take their back? Learn Dean's sneaky escapes in this series from BJJ Fanatics!




Take a deep dive on one specific skill per month with the top instructors in the BJJ Fanatics family.

With your subscription you'll get:

  • Private Lesson (Masterclass)
  • Preview of our Upcoming Daily Deals to better plan your purchases
  • Rolling breakdowns & more.

You'll also get At Home Drills to work on, a Preview of our Upcoming Launches & More!


Learn More

Half Domination by Tom DeBlass DVD Cover
Catch Wrestling Formula by Neil Melanson
Butterfly Guard Re-Discovered Adam Wardzinski DVD Wrap
Judo Academy Jimmy Pedro Travis Stevens