While Brazilian Jiu-Jitsu (BJJ) has many different types of submissions and holds, one very effective submission is the armbar. It’s a powerful technique but knowing how to escape and protect yourself is equally important. Join us as we team up with Rene Sousa and explore BJJ armbar escapes, how to prevent injury with proper mobility and techniques, and pain relief strategies for your shoulders, elbows and wrists!
Understanding the BJJ Armbar
Before diving into escapes and protection, it’s crucial to understand what an armbar is. Rene explains that an armbar is a joint lock that hyperextends the elbow. Key components include having the arm extended fully with both shoulders pinned down on the floor. The attacker typically controls the arm and uses their hips and legs to apply pressure on the elbow joint.
Why is that bad? Like any joint, the elbow is a meeting point of bones that are held together with ligaments, tendons, and connective tissue. When the elbow is being hyperextended these tendons and ligaments can be injured. Most commonly the ulnar collateral ligament (UCL) is the main ligament being stressed. There are a few key ways to escape but they only work if you have the proper mobility.
Escaping the Armbar
To effectively escape a BJJ armbar you need proper mobility in your shoulder. You may be surprised by the prior sentence but it’s true! You need the ability to rotate through your shoulder which changes the angle of your arm and elbow in the submission hold. In the video below, Rene takes us through 2 common examples of how to escape an armbar:
- The Hitchhiker Escape
– As your opponent extends your arm, rotate your thumb up as you turn your body away from your opponent
– Build momentum (like a backwards roll) and work your way around to your knees
– Continue rolling until you’re free or in a better position.
- Reverse Hitchhiker Escape
– When caught in an armbar you rotate your thumb down while turning away from your opponent
– From there you can use your opposite arm/hand to get up and out of the hold
Protecting Your Elbow
Most of the elbow injuries we see from BJJ armbars are either from limited shoulder mobility or improper technique. The technique part isn’t always your fault. You’re learning and it’s part of the sport! It can be difficult to understand the best way to get out of something especially under pressure of being in a submission hold. When trying to protect your elbow in BJJ we want to focus primarily on 2 things:
- Proper Shoulder Mobility
– Making sure you have the appropriate flexibility, stability, and strength you need in the joint
(We’re gonna get more into this soon!)
- Black Bet Tips on Technique
– Don’t Post – a common way to try and avoid being put into a submission position is to post on your arm. What happens though if the guy coming at you is coming full force? Often your elbow can’t take the blow. Learn how to roll out of it instead!
– Learn How To Fall – Just like above one of the most commonly reported elbow injuries in all sports is bracing yourself on the way down… that elbow often can’t take the force being placed on it. Teach yourself how to fall safely without the use of your hands
– Tap Early and Tap Often! – If someone has their full weight on your shoulder or elbow and you can’t seem to get out… tap! Don’t try to force through something. It will most likely result in injury
Preventing Pain and Injury from BJJ Armbars
Let’s go through our 3 favorite exercises to help you improve your mobility and reduce pain in your shoulders, elbows, and wrists.
We’re combining 2 of our favorite shoulder and spine mobility exercises to really improve your shoulder flexibility. If you pay close attention to the shapes of the arm sweep and hitchhiker and reverse hitchhiker you can see these are directly related!
Muscle floss is a quick effective way to bring instant relief to a muscle/joint. It quickly breaks up the connective tissue and increases blood flow leaving you feeling like a million bucks! We use Rock Floss by Rock Tape!
Without pushing hard into the joint, we glide through mobility in the wrists. You want to change directions and angles to target as many different kinds of tightness as possible! This includes hand and wrist angles as well as side to side motions
Watch the Full BJJ Armbar Mobility Video Here!
Armbars are a fundamental part of BJJ, and learning to defend against them is crucial for your development and safety in the sport. By mastering escapes, focusing on proper elbow protection, and implementing pain prevention strategies, you’ll become a more well-rounded practitioner. Remember, the key to longevity in BJJ is balancing offensive skills with solid defensive techniques and a focus on injury prevention and proper mobility! If you don’t have the proper mobility you won’t be able to escape so don’t submit yourself!
We hoped you enjoyed these techniques and mobility tips. Reach out with any questions or comments on any of our socials!
You Too Can Buggy Choke the World!
Are you ready to elevate your Brazilian Jiu-Jitsu game? Our MDRx BJJ Mobility program is designed specifically for practitioners like you, focusing on full-body mobility to enhance your performance on the mat.
Why Choose Our Mobility Routine?
We teamed up with an expert, Rene Sousa, to understand exactly what you need to focus on to succeed in BJJ. Your results will include:
– Improve Flexibility: Increase your range of motion for better movement and technique execution.
– Prevent Injuries: Strengthen your body and reduce the risk of common BJJ injuries.
– Enhance Performance: Unlock your potential with improved agility and responsiveness during rolls.
Plus, Rene chats with you about some special tips and tricks!
Each exercise targets the specific needs of grapplers, ensuring maximum effectiveness.
Don’t let stiffness hold you back! Join our community of BJJ enthusiasts who are already experiencing the benefits of enhanced mobility.
Transform your game today!
