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Triangle Choke – BJJ Submission

The triangle choke is a classic Jiu Jitsu submission. It’s a choke that has been there since the beginning and that’s because it’s a perfect move. It is a phenomenal submission that has countless setups to get to it. Here is our breakdown of the triangle choke. We’ll take you through how the move was … Read more

The triangle choke is a classic Jiu Jitsu submission. It’s a choke that has been there since the beginning and that’s because it’s a perfect move.

It is a phenomenal submission that has countless setups to get to it. Here is our breakdown of the triangle choke.

We’ll take you through how the move was developed and the mechanics behind the move. Then we’ll give you a variety of setups to hit the move, and give tips and details for finishing it.

When was the triangle choke developed?

The triangle choke was adopted from Judo, where it was referred to as “the Sanaku-jime.” It roughly translates to figure 4 choke from the way your legs are locked together.

When Jiu Jitsu adopted the choke it was renamed to the triangle choke. Obviously from the triangle your legs make once it’s locked on.

It was the perfect move for the creators of Jiu Jitsu to use for their more ground based system. From the moment the choke was created, the triangle choke was shown to have endless potential.

Today the choke continues to be innovated with so many different setups created, you can fill books with them.

The mechanics of the triangle choke

A triangle choke works much in the same way a boa constrictor strangles the life from its prey. Your legs lock around your opponent’s head trapping them in place.

When you start to squeeze your knees in, this motion cuts off the blood flow to your opponent’s brain.

In this position, your opponent is in a worst case scenario. They only have seconds to escape, submit, or go to sleep.

Basic triangle choke

One basic triangle choke setup starts in closed guard, grabbing an overhook one your opponent’s arm. Instinctively your opponent will defend by basing their free hand on your body and limp arming their arm free.

Before they do this, you’re going to grab wrist control on their arm, push it to their chest. Then you’re going to quickly get on your side and throw your triangle up.

You now have the triangle on them, but you still need to break their posture and lock it in. Break their posture by grabbing your shin that’s across their neck to pull them down. Another option is to pull down their head or you can do both at the same time if you want.

Now you’re going to lock your triangle in and be sure that your ankle is locked behind your knee. Never put your foot behind your knee because the torque can break your foot and it’s not as tight.

Next, lift your hips up to get your opponent’s arm across your body and to take a slight angle. From here, you can finish the choke by pulling down on their head and squeezing your knees together.

Spider guard triangle

There’s a lot of good triangle setups off of spider guard and this is probably the easiest one. Start with your basic double bicep control in spider.

Next place one of your legs next to your opponent’s legs and go for the spider scissor sweep. This is to get them to react and defend the sweep to set up your triangle.

They’ll defend by basing out and coming back to the centerline. As they come back, kick your foot off your opponent’s bicep and use your grips to pull them into your triangle.

Turn your hips, pull their head down, and finish the triangle.

Lasso guard triangle

From the lasso guard, you can granby roll right into a slick triangle. Start by getting a sleeve grip and loop your leg between their arm and body to get your lasso. Your other hand is going to grab sleeve or wrist control on your opponent’s free hand.

With control of your opponent’s arms, you’re going to turn on your inside shoulder and go into your granby. Make one full rotation and as you finish your roll, lift your hips, and catch your triangle choke.

It’s a really slick setup that is also really easy to do.

Mounted triangle

If you watched Khabib vs Justin Gaethje, then you saw this triangle choke set up from mount. Once you go into the mount, your opponent may react by hugging your body to defend.

When they do this, go to S mount by hooking one of your legs behind your opponent’s shoulder. As you do this, you overhook their arm on the other side against your leg and body.

Next, push down your opponent’s bicep and bring your leg over their arm and behind their head. Once you do this, you’re going to pull your opponent’s head as you fall back to make them sit up.

As they come up, this gives you the space you need to lock up a really tight triangle.

Top side control triangle

You can also set up a triangle choke from on top in side-control. Start by turning into a kesa-gatame side control and pull your opponent’s near arm up.

Next, you’re going to slide your head behind their head to cup their armpit and go back to normal side-control. Once you’ve established this tight head/arm control, you’re going to grab wrist control on your opponent’s far arm.

This is to get them to react by lifting their head off the mat. When they do this, hold their arm to their body and lift your inside leg up and over their head.

Shift your weight slightly forward to lock in your triangle. You can either finish the triangle from the mount, roll to your back, or do an arm lock triangle combo.

Bottom side control triangle

A triangle choke is even possible when you’re stuck in side- control. This was a setup perfected by BJJ world champion Braulio Estima.

Start the setup by bridging into your opponent and turn to make them post their hand on the mat. Get on your side and underhook your opponent’s near arm, while hooking their far arm with your foot.

With your opponent’s arm trapped, push their head away and lock up your reverse triangle. Turn towards their head, hold the arm, and squeeze to finish.

Triangle from back control

When you have your opponent’s back, you can lock up a really tight triangle choke from. Start the setup by reaching under your opponent’s arm and grabbing wrist control.

With your wrist control established, you’re going to turn them to the mat. You then reach over with your choke hand and switch your wrist control to that hand.

Next, scoot your hips out and bring your elbow over your opponent’s head. From there, bring your leg over your opponent’s shoulder and lock up your reverse triangle.

If you want, you can clear your opponent’s arm with your foot to clear it before locking in your triangle.

Details and tips for doing the triangle choke

The triangle choke can be the best move in your arsenal, but one missed detail will completely unravel the move. Here are important details and tips for doing the triangle choke.

Lift your hips: Your hips need to lift off the ground when going for a triangle choke. If they don’t come off the mat, you don’t have a chance at landing the move.
Chop the leg: When you bring your leg down your top leg it needs to chop down with force on your opponent’s neck. Bringing your leg down without any force will not break your opponent’s posture and they will easily posture up.
Ankle behind your knee: Put your ankle behind your opponent’s knee to lock in the position. Do not put your foot behind your knee or you could possibly break your ankle or foot.
Arm across your body: Pass your opponent’s arm across your body to block off the side of their neck. There won’t be any space when you put on the pressure.
Angle out:You will need to slightly angle out to the side away from the arm that’s in your triangle. This angle will ensure that you get more pressure on your choke.
Squeeze knees together: Squeeze your knees together to lock on the pressure of your choke.
Pull head down: If you need leverage for finishing the choke, your first option is to pull your opponent’s head down as your squeeze.
Underhook the leg: The second option you can use to help finish the choke is to underhook your opponent’s leg. This will help hold them in place and keep them from defending by crossing their legs over your body.
Underhook the arm: For your third option to help finish the choke, you can unerhook your opponent’s arm. Taking this hand away will prevent them from pushing on your knee to make space.

Triangle Choke: Everything Explained

When you first begin your training in Jiu Jitsu, there are a group of basic submissions you always learn first. One of the most efficient and diverse submissions of the group is the triangle choke. The triangle choke out of all of the basic submissions may be the best out of the bunch. This is […]

When you first begin your training in Jiu Jitsu, there are a group of basic submissions you always learn first. One of the most efficient and diverse submissions of the group is the triangle choke.

The triangle choke out of all of the basic submissions may be the best out of the bunch. This is because there are so many different ways to hit a triangle choke, which makes it difficult to defend. Many high level Jiu Jitsu athletes have based their entire games around getting a triangle choke for this reason.

If you wanted to know everything about the triangle choke this is the article for you. We’re going to cover everything from it’s history, the mechanics behind the sub, and details various triangle choke techniques.

Whether you’re a Jiu Jitsu beginner or a seasoned grappler, you can learn something from this article.

When was the triangle choke invented?

Like many of the techniques in BJJ, the triangle choke originated within Judo. The name for a triangle choke in Judo is “sankaku-jime” that roughly translates to figure 4 choke.

When early Jiu Jitsu practitioners were developing the martial art, they acknowledged the effectiveness of this technique. So naturally like many of the moves they adopted it, they innovated and perfected it.

How does the triangle choke work?

While many know how to perform a triangle fewer know the actual mechanics of how the submission works. The science behind the functionality of the choke is very cool and interesting.

The first thing you need to know is that the triangle choke is what you call a “blood choke.” Meaning that it puts pressure on the carotid arteries of your neck blocking blood flow to the brain.

How it works is you need your legs wrapped out your opponent’s neck with one arm stuck between them. Your top leg puts pressure on one side of their neck, while you push their own arm into the other. Subsequently using their own arm to strangle them.

The shape you have your legs around the opponent’s neck looks exactly like a triangle. Which is why it was given the name triangle choke.

Basic Triangle Choke

The basic triangle choke from guard is pretty straightforward. First you have to control their arms. Grab an overhook on one arm and either have wrist control on the other or cup around their bicep.

For the next step, you have to do a small hip escape and get on your side. You’ll never land a triangle choke laying flat on your back.

With you controlling one of their arms with an overhook, you have to bypass their other arm. Push it away as you bring your leg in while lifting your hips and placing your leg on their neck. Be sure to place it down with force to break their posture or you’ll be less likely to get it.

Then grab your ankle to keep their head down and angle slightly to the side to get maximum pressure.

Now for the last few steps. Lock it up by placing your knee over your ankle, squeeze your knees together to apply pressure. If they’re tough, you can apply extra pressure by pulling their head down or hooking their leg or arm.

Triangle From Spider Guard

Spider guard offers a lot of different entries into the triangle choke. Here are the details for an easy setup from spider guard.

You have a normal spider guard with sleeve grips and your feet on the opponent’s biceps. Choose a side to shoot your leg past their arm by pulling the sleeve and doing a push kick motion.

Now take that leg and place it down with force on their back to break their posture. With them in place for the triangle shoot your other leg on top of their neck with force. Then cut an angle and lock it up.

Triangle From Lasso Guard

Lasso guard also has quite a few great techniques for landing a triangle choke. Here is one basic one for you to try.

Grab your lasso grip by holding the opponent’s sleeve and loop your foot inside their arm behind their tricep. You’ll be controlling their other arm with a classic spider guard grip on their bicep.

Kick the spider guard grip off their arm and place it with force on their neck. Then all you need to do is kick through on your lasso guard grip and take the triangle.

Triangle Choke From De La Riva Guard

Here is a good option to get a triangle if you like using the De La Riva Guard. Take your

De La Riva hook behind the opponent’s leg with a near collar grip. You’ll be controlling their other arm with a classic spider guard control.

Break their posture with the collar grip, while holding them in place with your DLR and spider grips.

Kick your foot off their bicep and place it down on their neck. At the same time you break their posture down with the collar grip.

For the finish take your De La Riva hook off the opponent’s leg and lock up your triangle.

Triangle Choke Off Scissor Sweep

If an opponent starts to get savvy to your scissor sweep and keeps blocking it, you have a triangle available.

When they sit their weight down to defend the sweep, they leave themselves open for a triangle. Take your knee shield off their chest and use it to pin the opponent’s arm to their body.

Then just simply rotate your leg and place it down on their neck and lock up the choke.

Triangle Off Hip Bump Sweep

Scissor sweep isn’t the only sweep you can get a triangle off of. You can also get one off a defended hip bump sweep.

Either you tried the hip bump and failed or feel their base is too good to land the sweep. Hook the opponent’s head and lift your hips up like you’re going for the sweep.

But this is just a fake, when in reality you’re going to climb up the opponent’s back. Just pass their arms, pull their head down, and lock in your triangle.

Triangle From Mount

While it isn’t usually the go to submission from mount. There are a couple different options available for a triangle from mount.

If the opponent hooks under your leg you can easily land a triangle. But if you want to set it up. There’s a few more steps.

When the opponent is protecting their neck take wrist control on both arms. Pull one down as you pull their neck up and loop your leg under.

For the finish it is up to you if you want to lock it in from mount or roll to your back and finish the sub.

Tips for doing the triangle choke

While the triangle choke is pretty simple, there are still small details you need to remember. Forgetting one of these details could result in you losing the choke.

Top Leg Heavy: When you put your top leg on the back of the opponents neck make sure to do it with force. If your top leg isn’t heavy, the opponent can easily defend.
Hips Off The Ground: You have to get your hips off the ground when you go for the triangle choke. The choke is really difficult to pull off if you don’t do this detail.
Arm Between The Legs: Don’t forget to have one of the opponent’s arms between your legs. It won’t work without their arm between your legs.
Knee Over Ankle: Make sure when locking the triangle choke up to lock your knee over your ankle. This will ensure it is locked in and avoid locking over your foot to avoid injuring it from the pressure.
Cross Your Legs Next To Their Arm: A mistake a lot of beginners do is crossing their legs on the wrong side. Remember to cross your legs on the same side of the arm you have between your legs.
Cut Angle: You need to cut an angle to the opposite side of the trapped arm to apply sufficient pressure. Staying on the center line with your opponent may not be enough pressure to submit them.
Bring Knees Together: After you get the triangle locked in bring your knees together to put on the pressure and get the tap.
Pull Their Arm Over: Don’t forget to pull the opponent’s arm across your body, If you don’t control that arm and pull it across, they have a better chance at defending the choke.
Methods To Finish: If your opponent is tough, you’re going to need to do a little extra to finish them. Either pull their head down, hook their arm/leg, or put your fist in their throat if you’re mean.

MMA for Zombies: 10 MMA Moves to Use and Avoid in the Zombie Apocalypse

Props: Zombie Cage Fighter

By CagePotato Contributer Jake “KillBurnDestroy” Richards

Let’s be real, no matter how trendy, no matter how played out, we all still fantasize about the zombie apocalypse on a daily basis. While there will always be the NRA member who has a weapons cache in their basement, some won’t be so fortunate. This one goes out to them.

HONORABLE MENTION- Running Away

Props: Zombie Cage Fighter

By CagePotato Contributer Jake “KillBurnDestroy” Richards

HONORABLE MENTION- Running Away

It didn’t work so well for Kalib Starnes when he fought Zombie Cage Fighter, Nate Quarry, but you don’t have to worry about scoring points when your judges are undead monsters. Get the hell out of there and save yourself!

AVOID- Crucifix

While this move has proven golden for “Big Country” Roy Nelson, he hasn’t fought with a flesh eating mongoloid since coming up short against Jeff Monson. The last thing you’ll want to do is give your zombie nemesis an all-you-can-eat-buffet for a few punches and elbows. Your instincts for the headshots are good, but there are better ways.

USE- Plum Clinch

More commonly known as the “Muay Thai Clinch,” this move is an indispensable article in your arsenal. This clinch allows you to control the zombie’s head, avoiding those dastardly dentils.

AVOID- Armbar

While virtually any submission maneuver would be a foolhardy idea, laying your leg across the mouth of a ghoul is just plain stupid.

USE- Guillotine

To entirely contradict my last slide, the guillotine is a pretty golden move. If sunk in properly, you can clasp the undead’s mouth shut and torque that neck until it snaps like a Kit Kat Bar.

What sets this move apart from other chokes like the rear-naked choke is that it offers better maneuverability and keeps you on your feet. The last thing you want is a recently decapitated zombie pinning you to the ground while the horde approaches.

AVOID- Takedowns

There’s a two in six billion chance that you, the reader, are Matt Hughes or Randy Couture, and thusly you shouldn’t be using the majority of MMA takedowns. I concede, it might be thrilling to splatter a zombie into the ground, but you never really know how decomposed your competition is, they might survive. Hopefully when the world ends so will the rules. Spiking and piledriving your undead foe won’t get you disqualified, and could save your life.

USE- Front Kick

Risking balancing on one foot might be precarious, but once you’ve sent a zombie fiend’s head soaring with a geyser of gook, you’ll thank me.

AVOID- Dirty Boxing

Snuggling up against a zombie is a bad idea no matter how many punches you land. Create distance.

USE- Showtime Kick

You are going to be aiming for the head and any help you can get, take it.

Launching yourself off of the rubble of civilization isn’t fail-safe; you might eat crap. Thankfully with a zombie’s delayed reaction time you could probably try three or four times before it even catches on.

AVOID- Triangle Choke

Yes, zombies like hot dogs. Beware.

USE- Superman Punch

I give you, Zombie Kryptonite.

Sport Science once measured Georges St. Pierre’s Superman Punch at a speed of 15 FPS. The time it would take for your fist to mash the mandible of the man-eating monster would be virtually instantaneous.

Another key factor in the Superman Punch’s effectiveness is the feint kick. While your zombie opponent probably won’t fall for it, the leg extension behind you will act like a blind man’s cane ensuring you won’t give up your back to a zombie goon.

END- The Bitter Kind…

In closing, when you are outnumbered and alone, go out swinging. Youtube might not exist at the end of the world, but people will never forget the guy (or gal) huddled in the fetal position crying as they became lunch.

Go forth, bold reader, and be excellent!

Technique Video of the Day: Bas Rutten’s Triangle Escape

As I watched Pat Barry fall victim to yet another submission at the spider legs of Stefan Struve during UFC Live: Cruz vs. Johnson this past Saturday, my stomach began to take on the feeling that I hadn’t known since I watched A Serbian Film for the second time. I knew what was going to happen, but deep in my atheist soul I hoped…no, prayed, that things would somehow change. And like a 7-Eleven cashier in Compton, I found myself on the wrong end of the barrel yet again.

Thankfully, the powers at be have likely given Barry another chance. And since we all know “HD” is an avid Cagepotato Fan, I figured I’d let the master of all things MMA/street fighting, Bas Rutten, give us a little tutorial on how to escape a triangle choke. It may not be as flashy as power-bombing your way out, but it’s a hell of a lot more effective.

Being the Renaissance man that “El Guapo” is, he manages to make a complex maneuver seem as simple as four steps:

Step 1. Keep your arm straight. Use wrist control, your opponents head, etc. to keep your opponent from sliding your arm across.

Step 2. Go for the head. Start by posturing up as best as you can, then grab the top of your opponent’s head with both hands, in turn applying a neck crank/can opener.

Step 3. Slide back. Using the neck crank to open your opponent’s guard, simply slide back on your knees, thus freeing yourself from the possibility of the triangle.

Step 4. While maintaining a hold on your opponent’s head, maneuver your own around his leg and move to side mount.

Step 5 (optional). Let your opponent stand up, grab the nearest salt or pepper shaker, and den attack de eyes and de liver.

-DangadaDangadaDang