How to Fall Safely - 3 Breakfall Techniques

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Everyone falls at some point. Learn how to keep yourself safe: gmb.io/falling/
An unexpected fall can lead to a pretty bad injury if you're not well prepared. Here are some techniques for falling safely.
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Any martial artist spends a lot of time learning how to fall - because it happens so often. But what about the rest of us? When an unexpected fall happens (and it will), will you be prepared to fall in a way that minimizes injuries? Most people aren't. Practice these techniques as often as possible to prepare yourself for the worst.
Contents:
(0:36) - Falling backwards
(1:45) - Falling forward
(2:55) - Falling sideways
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

[@ThePyramidone]

I recently suffered a fall at work unto a concrete surface - fortunately, my former military service training from over 50 years ago took over and I executed a perfect forward and to the side parachute landing fall with just an omf and no injury. But I think you are correct in practicing these techniques on a mat daily just for peace of mind.

[@gmbfit]

The best time to practice this stuff is before yo need it. Glad you had the right training to prevent a catastrophe.

[@paulakehurstdevisme9692]

Should be called 'How to fall if you are young and fit and have no incapacity! I dream of being able to squat and practice! 😂😂

[@frozenhamster5312]

Hehe all of these are the Krav Maga falls. Little adition to the forward fall: turn your head to the side. This prevents bumping your nose on the ground if you missjudge or velocity is too high.

[@gmbfit]

Nice!

[@Korina42]

Or if you have a particularly prominent proboscis. 🙃

[@robertwright5810]

My suggestion exactly.

[@bradredford4846]

I've fallen and I can't get over your videos

[@ImprovementisGrowth]

These moves can be a great help for senior citizen who have mobility issues. My mother is in her 70s and this is something I worry about. I will be sure to show this to her and also make sure that I remember these techniques for myself as I do have issues with my feet.

[@termitreter6545]

How about you seek help from a doctor or so, rather than some random youtube video? Elderly people falling is quite a different thing than young people falling.

Nem javaslom, mivel sok mindent figyelembe kell venni. Nagyon precízen kell felkészíteni. Sajnos ez a videó kevés még erre, de nemsokára kiadok egy olyan videót, amiben valóban lehet segíteni az időseknek is.

[@williambrennan1658]

@@termitreter6545 a doctor can't undo age.

[@albertZweistein747]

@@termitreter6545 wait, wait. What would the doctor do? - All you have to do when old (and on your way to getting old!) is PRACTISE, do strength and mobility training. And once you have some good strength and mobility, there's absolutely nothing wrong with practising this stuff. I mean, look at how easy you start practising it, you won't jump off your couch from the start.

[@unusuario5173]

Since if we're lucky, we'll get there, we should all learn this.

[@richardfuller5977]

I watched this because I had a fall yesterday, aided by alcohol I must admit. Perhaps because of the booze I was more relaxed going into the fall, and/or I was just slower to react. I fell towards an uphill sidewalk, and I am not sure exactly what happened, but my right forefinger must have taken the initial impact, because the knuckles swelled slightly afterwards, mebbe some sort of over-extension. I rolled right with my chin tucked in, there is a friction graze on my upper forearm, although the coat wasn't torn. I'm 62, so I don't expect to get off with this sort of thing lightly. This morning I set up my stall, and in chucking a 5kg crate of DVDs on a table I felt a sharp pain in my centre upper back. That's eased off mostly in the course of the day, but I have been very careful with it. I guess that when I rotated in the fall I did some minor damage around the upper spine. I got off lucky, and I usually have on the occasions that I have fallen, A lot of it must be instinct. But the older I get, the more aware I am of the hazards of falls. Falls must be one of the biggest killers of the elderly. But you can't do much to train elderly people to fall safely. You have to train people young. I totally support this upload. I think that teenagers and young adults should be educated and practiced in falls, even if they don't have a sporting inclination. It could save their life, or quality of life, fifty years later. As you say, it could happen on a sidewalk.

[@gmbfit]

Wow, glad you're all right. You nailed something important, I think. A lot of people see "weird" movements and think it's not practical or useful because you don't do that kind of thing in daily life. But the fact is, you never know what's gonna happen and when you might need to do something out of the ordinary. Having the instinct and ability to improvise can literally save your life.

[@willbmw]

Life-saving advice! Thanks and keep them coming.

[@_modnar_]

3:53 it's nice to see your dog caring about you! And great video btw!

[@gmbfit]

hahahaha ;)

[@farramichel8023]

I had just started the elements workouts and I this has always been something I was curious about. Thank you so much for posting this.

[@ThoughtProvokingVlogs]

Falls: Backwards fall: 0:50 Forwards Fall: 1:45 Sideways Trip: 2:55

[@ThisIsE.R.C]

my man

[@GabrielConstantinides]

@Eleanora Metelski life is shorter than you may think

[@sarascott8912]

I love your pup in the background 😃

[@tomfc1]

Fantastic breakdown! Thank you sharing 🙏🏻

[@lopas9118]

New subscriber here! The techniques you have provided here today for falling are beautiful in their simplicity, but you can tell they are practiced movements. Understanding these movements will allow me to 'be' the fall and protect my body. Your ease of movement has given me a new level of motivation. Thank you. Blessings always!

[@akioasakura3624]

Thank you for covering backwards fall. They are the most dangerous, but nobody talks about those. “Just don’t fall backwards” bruh then I wouldn’t fall forwards at all that way. Thank you!!

[@gmbfit]

hahah, yeah, can't leave that out

[@ketteringflash]

Thank you, Ryan, from a longtime fan.

[@christinakaye6641]

I work with seniors, this video is really helpful in highlighting what I need to add to some of my classes. Thank you for posting.

[@gmbfit]

Definitely important as we age.

[@romyt8888]

Very helpful, thanks!

[@robertwhite2449]

Nice. Falls prevention practice is so important as we get older. I will practice these along with Tim Anderson's falls prevention movement patterns, which are also excellent

[@friskedmooo9369]

Thank u very much , important video !

[@Oscar_Lagrosen]

I totally fell for this video! Very good advice, thank you very much!!

[@gmbfit]

badum, cha!

[@slavago1266]

Thanks, I've learned lessons from this video at home before going to the ice rink with my friend. I fell once and (even though I know it's better to fall sideways) it turned out a backwards fall. I have a few bruises, but your video helped keep my head safe. So, a huge thank you!

[@gmbfit]

Smart move to prepare *before* you need it :)

[@bdaydog7698]

very beautifully done, the last falling scene looked like a dance routine

[@eightpercentdisciple]

This is amazing - thank you so much for showing the progression!

[@gmbfit]

Sure thing - practice makes it smooth )

[@pilatesyogataichifit]

Love it. Reminds me of my judo training in my teenage years. Everyone needs to learn how to fall correctly.

[@gmbfit]

For sure. Especially in Judo.

[@waaagh3203]

Hey Ryan. I'm gonna purchase the PAC bundle today. I need to get moving again, and I'm going to start on the elements. I'm a bit scared. It's a big investment, but I havent heard anything but great things about GMB across the board. I'm looking forward to having fun with working out, which I haven't done since before I was a competitive kickboxer (back when I was an active fighter, I lost the fun at some point and it was about having to do it for the fight, where as before that I'd spend my time in sparing and training just exploring and finding new things out....after that it became about my opponent far too much). I'm going to take the plunge. If I can enjoy working out, increase mobility and flexibility, and work on strength and develop movement skills....and having fun....it's definitely worth the price tag. People completely unaffiliated with you and GMB have said that it sounds pricey at first, but the cost is worth it and more.

[@gmbfit]

Thanks! We're around to help if you need it - definitely stay in touch and update us as you progress.

[@lindavaillancourt6269]

Thank you this is very helpful.

[@sergekamga4512]

Thank you Ryan

[@capthook1]

This is awesome! Thank you!

[@jaimemclaughlin5105]

As a basketball player this is helpful for injury prevention in taking charges. Thanks so much 🙌🙏

[@user-ym2jw6tn7i]

As a dancer, I've been wanting to learn how to fall for a long time, but all the videos I've found up until now were about gracefully lying down and not actually falling. I'm going to learn these techniques as soon as possible and hope they will look impressive& Thank you so much for the video

[@Tfran2917]

I just had surgery and I’m non weight bearing on my right foot. I have crutches, but I really wanted to know the best way to fall should I lose my balance moving around on them. This is really helpful. Thank you for taking the time to make such a video.

[@gmbfit]

Hope you recovery quickly :)

[@AntonioKantek]

Amazing video!

[@Craigres11]

I really like that you play guitar! "Improvise for Real" is the GMB of guitar.... for sure~~!!

[@leenalhaj.]

Amazing thank you

[@sandboxhero7587]

Thank you so much from a new subscriber!

[@dontreadthispleaseibegyou]

Thankyou for this

[@rayv1574]

Very instructive. Thanks for the post.

[@gmbfit]

Thanks for watching.

[@megansloan25]

Really great info, I’ll be recommending this video to my clients. I’m all about fall prevention in the elderly, but I enjoy this for when falls can’t be avoided.

[@gmbfit]

Prevention is the best bet, of course! Agility, mobility, and balance are a big part of that for sure.

[@5285bsn]

Thank you! These actually look like something I could learn!

[@gmbfit]

Yep, just take it a step at a time and practice a lot!

[@jgojiz]

Love u sensei!

[@nurv623]

this is awsome

[@Yogaon5th]

Wow,thank you for this.

[@amanveerkaila5831]

Thank you so much for this helpful video!

[@gmbfit]

sure thing!

[@Arvyfit]

This is the video from the famous reverse video, with a spaceship sound on insta, love it!! :D

[@zohebdholakia3782]

Hey Ryan nice video/ info once again. Please make a more detailed video on falling/ breakfall. PS nice jeans I want that shade and fit for so long...

[@gmbfit]

Thanks - we'll probably do more details at some point. A lot of falling technique beyond these basics is very context-specific though, so you may be better looking to more specialize channels where domain experts talk about the best way to fall for parkour or cycling or whatever.

[@bvkvnivllhn]

Great video! Might as well train on my stunts

[@tini.tv1232]

omg the dog in the right is so cuteeeeee

[@Kalazzara]

High quality information

[@gmbfit]

Even better when you give it a try ;)

[@parnamukherjee2334]

Excellent content

[@ucheucheuche]

Because I used to trip on stuff in the streets, I learned to slow down my movement whenever I tripped forward. If my left leg tripped, I'd relax my body, flow into the forward momentum of the trip, and the only part of my body to react was my other leg. Near the middle of my fall, I'd make a big step forward with my other leg. From there I had enough composure and control to regain my walk. With practice it comes naturally whenever I trip on something on the sidewalk.

[@KD-gl4pz]

Thank you! I have had several unexpected falls due to brain cancer. The last one, I ended up doing a face plant in concrete & when my glasses broke they cut my face-ouch!!!

[@gmbfit]

So sorry to hear that. Please take care of yourself.

[@teh_nagato]

Hope you’re fine, mate!

[@INTELLIGENCE_Revolution]

Ah perfect! I have a surgery complication and I can trip easily. I have fallen and not hurt myself a couple of times. But I wanted to practice something just like this so I can fall more safely.. thanks!

[@gmbfit]

Sorry to hear that. Hope this helps you take care in the future.

[@aprilscales4683]

Thanks for sharing! You did a great job of demonstrating/explaining! I fainted onto concrete while I was standing after donating blood and my body's automatic reaction was to put my arms out, so I broke my wrist and injured some ligaments. I'm looking forward to practicing this when my wrist heals. Does it matter that I don't have much meat or muscle on my bones? Would that change my strategy for how I fall? I'm quite small/petite.

[@gmbfit]

The most important thing is just to distribute the force over more area with what you do have. Hope you recovery quickly.

[@jamesalan1476]

This is a great video as I suffered a bad fall yesterday getting my feet hung up in some unseen plastic while running early in the morning to beat the heat.

[@gmbfit]

Damn, be careful out there!

[@adventurer4245]

Thank you very much for making this video , i got saved by these techniques HAH

[@gmbfit]

Can't tell you how many times these practices have save my neck :)

[@adw6894]

The dog sleeping peacefully in the corner of the room is so cute

[@michaeljozwiak25]

From 12 to 16 years-old, I participated in a few weeks of offseason football agility drills, played 3 other seasons out of 4 seasons of football and played a short 6 game season of B-team basketball. The sports’ drills from that time period a long time ago have had a lifelong positive affect on several falls I’ve had from adulthood into my senior years.

[@gmbfit]

For sure - it's a skill that pays dividends.

[@Oprius]

i truely read "fall aslepp safely" xD

[@longboarderanonymous5718]

Falling forward and then do push ups(strengthening you arms and shoulders). Beginners should practice with one leg back when falling forward.

[@Sly2314]

Being clumsy as a young adult isn’t cute.. def needed these techniques.

[@carlwhite8775]

I recently fell on my back. This video helped a lot.

[@gmbfit]

Glad you're ok!

[@OP-zy4ib]

for real. i recently broke my collarbone from falling forward. so this is certainly going to help prevent that thanks!

[@gmbfit]

oh man, hope you heal up fast :)

[@SpilledBeans]

I practiced these before doing BMX and had a huge crash, only got some wounds; my doctor told me I that I probably would've gotten a broken arm some broken ribs if I didn't know how to fall. Thank you so much!

[@gmbfit]

Wow, glad you weren't hurt. Having some basic skills can really make a difference :)

[@Jay41]

This is really helpful for my voguing classes lol

[@SuperLordHawHaw]

I've become very good at immediately stopping myself from tripping sideways, something that happens all too often on rocky/root covered trails. I immediately cross my other leg behind the slipping one and drop into a crouch and stop myself, almost like a curtsey. I'm pretty impressed that I do it instinctively. Be careful slapping the ground. If there is a curb there or somesuch, you could break your arm/wrist. Also be careful in a forward fall that you don't project your elbows forward otherwise you are risking breaking your olecranons (the pointy bone part of your elbows).

[@gmbfit]

Hitting a curb wth your forearms is far preferable to hitting it with your face. You can't master perfect techniques for every situation. Nobody can. But you can practice these very simple techniques, which take less time to learn than more complicated ones. And doing that will give you more confidence and control in situations where you're caught off guard.

[@petarmarjanovic4607]

I broke my arms 3 times and Im just 14, I can't keep breaking anymore. Both elbows and right wrist were my breaking points, I wish to pursue skateboarding, skiing, riding a horse and other sports but I just didn't do them because I was afraid of having another major injury. Thats why Im here. I hope I learn something because Im getting a skate as soon as I find a good one so, hope I don't break myself again. And by the way, girls that say heartbreak is the worst break are lying, I felt both and I can definitely say that having a cast for 2 weeks is worse ;)

[@vexern874]

I've had 2 severe breaks in my arms, and in right there with ya

[@maggieward1625]

So does this eventually (with enough practice) become muscle memory? I ride a bike and I have good [full] gear but if I do crash and fall I'm hoping incorporating these into muscle memory will help

[@gmbfit]

That's the idea

[@Feature0311]

Its like video games. You train and put your mind body and soul with every rep. Do it for 3 minutes. In the morning. Wake up. Take 3 minutes to do it every day. It will become habit and then second nature. You need to incorporate it in your life.

[@0_____CJ-CJ______0]

This a lifesaver with skateboarding, helps hella 🤝

[@gmbfit]

Right on. For skating, also check this channel for some great rolling tutorials: kzbin.info

[@0_____CJ-CJ______0]

@@gmbfit Fosho thanks with all this free info bro

[@aileenwright1204]

I fell twice at work once face forward and other was my side. Both were on paved surfaces and happened fast. Luckily I didn’t break anything and I was 68 and 71. I have had judo lessons and I think it did help but I tend to think I’m just lucky and strong for my age. Good video thanks for the info.

[@gmbfit]

Being lucky and strong is a great combo :)

[@redditheawesomekid]

Im try it it is right im likeing this and sub

[@elizabethkragas3588]

I did a face plant while walking on a hard dirt path-black eye, busted nose and lip! Never had happened before. I was distracted and not being careful plus my hands may have been in my pockets. Thanks for the video! Be safe and watch where you’re going😊

[@gmbfit]

Oh man... important PSA here! :)

[@longboarderanonymous5718]

Gotta practice these skills before hitting the slopes.

[@tomzeto]

Really important. I had one soccer student fall backwards land on his wrist and break his radius bone. My soccer teammate also fell backwards and broke his wrist. Since then I teach all my students how to fall properly.

[@gmbfit]

For sure - should be required PE for everybody, imo

[@jenniferlpga]

this is really good. I have Parkinson's and my greatest fear is falling. There are lots of videos on how to get up ... I can get up pretty well. It took some practice. Thank you for making this video.

[@gmbfit]

Glad to help. If you start low/gentle and work on it, these basics can really go a long way.

[@georges.2157]

When my shoulder heals, from dislocating it falling backwards and landing on my shoulder, I'm going to practice this religiously.

[@katelane2618]

Hang in there George! I dislocated AND broke my shoulder falling backwards 15months ago - I landed on back of shoulder and it popped out like a snooker ball effect - took my physio seriously and all good now!

[@Nordonia93]

where was this before I broke both legs and sprained both knees... I'm practicing once my cast is off. Thanks!😁🙏🏽

[@gmbfit]

It was probably right here 🤷‍♀️ Hope you recover quickly!

[@NaNa-xl7jf]

This is very important and useful even for old women like me.

[@Korina42]

Exactly what I've been wanting to learn, thank you. First time I did a real faceplant, I dislocated my knee. Second time I broke my left (dominant) wrist and sprained my right forearm. Third time I pulled an intercostal muscle and dislocated my knee. Again. Fourth time was off my bike (barely moving) and I sprained my forearm with bonus road rash (technically a sideways fall). *Fifth* time, this last April, was slow speed off my bike while making a too-tight u-turn; sprained my left hand and cracked a bone. So yeah, I need to learn this stuff. 😳 Any ideas for when you go over your bicycle handlebars at 10 - 20 mph? 😮

[@nameless5646]

Learn to do a parkour roll. First from a squat, then standing and then start to jump into it. Another great tip for when you are flying parallel or even face first towards the ground is to do the same type of forward roll i mentioned earlier but use one leg (in a 90 degree angle to the rest of your body) to get into the roll. On KZbin you can search for "parkour ukemi" and you should find some great explanations. I've had some bike accidents and I've never hurt myself because I knew how to fall. Edit: learn forwards and backwards rolls (over both sides). I specifically remember rolling out of one accident backwards so this can also come in handy.

[@gmbfit]

Make sure you are wearing your helmet!

[@naturewithandy7204]

Learn to roll

[@Football-qi8qz]

What about falling forward but you lean to the left or right because I broke my wrist falling like that

[@ApoorvaPakhle]

They should teach this in school

[@zygimantaslabutinas5928]

As someone who faints often, this could be life saver!

[@gmbfit]

Maybe also work on your balance ;) hahaha - stay safe!

[@jamesmunroe6558]

For the forward fall, in JJJ and Kuk Sool Won we were taught to turn our head to the side to mitigate the risk of smashing the face.

[@gmbfit]

Turning into the fall is a good next step after you learn a bit of control, for sure

[@Justinicus24]

Exactly like judo and bjj

[@nin9528]

Hi sir, I have 2 plates with screws in my forearm one with ulna and the other one with the radius obviously because I've fallen in wrong way 😅so I wanna ask you is it safe for me to do these falls or no because of the plates? And tysm

[@gmbfit]

That's a question for your medical/rehab advisors.

[@charlessmith263]

I also know that in parkouring, high falls done the wrong way as you fall can lead to fractures. For instance, if you do a base jump from a stair ledge 15 feet off the ground to the asphalt---it is not enough to just land and bend your knees. You need to dive-roll forward to spread the impact as soon as you bend your knees, or otherwise you end up fractured.

[@_cytosine]

Is this something I can use in Skateboarding as well? How do you fall when you slip with both feet in the air? I just fell yesterday on my back and I noticed that I stretched both my arms which is the worst thing to do. My left hand still hurts a bit so I do should train to fall better once everything is good again.

[@annbielke4970]

Computer the exact same thing happened to me lol

[@nancybrutsche4072]

Would you apply these falling recommendations to the elderly as well, or would you make any changes for this age group?

[@gmbfit]

"Elderly" isn't a physical condition. You can be over a certain age and have a very wide range of physical abilities. We'd adjust according to ability rather than age.

[@Raj-lo7zn]

broke my ulna and radius while playing, i shouldve seen this sooner 😅 thank you for the video!

[@gmbfit]

Better late to learn this than never. Hope you recovered well.

[@Raj-lo7zn]

@@gmbfityeah. ill learn this as soon as possible… just realized my mistake of closing my fist as i fell down

[@jrpm.4436]

This is exactly how we learn to fall in the bujinkan.

[@BiLdoEMcLown]

These tips will be handy as I learn more about the art of clowning.

[@gmbfit]

haha, for sure

[@angrysquirrel187]

The forward fall surprised me. I’ve always tried and thought doing a forward roll was the way to go I’m not doubting or questioning it’s validity, just never occurred to me.

[@gmbfit]

Rolls are great, but they're much more complex to learn.

[@lobsterdisc]

What is the best way to fall after a jump Such as in a basketball game. I may have broken my wrist while trying to catch myself and I was wondering if there was a better way to fall.

[@gmbfit]

All of the principles covered in the vid are pretty applicable no matter what height you're falling from. Ryan demos how to fall from standing but you could make this more sport-specifc by jumping up, landing in a quarter squat, and then "falling" the way he demos. You'll want to build up to this slowly of course and get comfy with all the progressions first. 🙃

[@JohnEisenman]

What kind of floor mat are you using there?

[@gmbfit]

the cheapest kind they had at costco in 2017

[@pankekiis6138]

I fell off of an ATV that slid into a ditch. And tucked my head in and put my hands out as I fell. To try and protect my head from an impact and then I braced for possibly being crushed by the ATV. But thankfully the ditch wasn’t wide enough for the quad. I only injured my right shoulder and got a couple of scratches. No head or neck injuries just a lot of pulled muscles. & I had a helmet on

[@gmbfit]

Glad you're ok. Helmets are important.

[@232soundous]

Is there a way to prevent falling taking the stairs down, I broke my foot a year ago and now I'm always vigilant walking down. The foot got broken as it bearded the whole body weight, and had my hands full. Any tips will help :)

[@gmbfit]

Get stronger. Build your balance and coordination by practicing locomotor movement patterns: gmb.io/locomotion/

[@PeachPlastic]

I wish they taught important skills like this in gym class!

[@gmbfit]

for real

[@ForeShadow20]

might want to turn the head sideways when falling foward

[@keaganmurray5149]

Your living room looks cool

[@gmbfit]

That's Ryan's office space. I wish my living room looked like that too. :)

[@chelsey7312]

Any tip for somebody post-op a full spinal fusion? I can't bend my back, so I fall flat instead of rolling back

[@gmbfit]

The main things will be keeping your chin tucked and dropping your hips to lower your center of gravity as much as possible.

[@emilyhops2566]

But what hits the mat first, your body and then your arms when you fall back or to the side, or your arms, slap, body? Thanks.

[@gmbfit]

Ideally, it'll all be at the same time.

[@emilyhops2566]

@@gmbfit i have started bjj and my brain hasnt adapted so when i got thrown yesterday i sort of went elsewhere mentally and it was so quick i just went down like a sack of potatoes! Ouch!

[@gmbfit]

Your teachers should be drilling you on falls too :) They can show you the specific techniques from the throws you're working on.

[@shantelsagucio933]

I'm here for my pe project