Straight Armbar

⚠️ SAFETY: Straight Armbar targets the Elbow joint. Risk: Elbow hyperextension with ligament damage (LCL/MCL tears). Release immediately upon tap.

The Straight Armbar is one of the most fundamental and highest-percentage submissions in Brazilian Jiu-Jitsu, targeting the elbow joint through hyperextension. This technique leverages the power of your entire body—hips, legs, and core—against the isolated structure of your opponent’s arm, creating a mechanical advantage that makes it effective regardless of size or strength differentials. The armbar can be applied from virtually every major position in BJJ, making it an essential component of any complete grappling game. Its versatility allows practitioners to transition seamlessly from positional control to submission, often catching opponents in the flow of movement. The straight armbar’s effectiveness lies in its ability to control multiple joints simultaneously: the shoulder is isolated and controlled by your legs, the wrist is secured against your chest, and the elbow becomes the focal point of pressure when you elevate your hips. Understanding the biomechanics of elbow hyperextension, proper angle creation, and the critical safety protocols makes this submission both highly effective in competition and safe in training when applied with control and respect for your training partners.

Category: Joint Lock Type: Arm Lock Target Area: Elbow joint Starting Position: Multiple positions including Mount, Guard, Side Control Success Rates: Beginner 40%, Intermediate 55%, Advanced 75%

Safety Guide

Injury Risks:

Injury	Severity	Recovery Time
Elbow hyperextension with ligament damage (LCL/MCL tears)	High	6-12 weeks with potential surgery
Complete elbow dislocation	CRITICAL	3-6 months with extensive rehabilitation
Bicep tendon strain or tear	Medium	4-8 weeks
Shoulder capsule stress from rotation	Medium	2-4 weeks

Application Speed: SLOW and progressive - minimum 3-5 seconds from initial pressure to tap. Never spike or jerk the submission.

Tap Signals:

• Verbal tap (saying ‘tap’ clearly)
• Physical hand tap (2+ taps on opponent or mat)
• Physical foot tap (2+ taps with foot)
• Any distress signal or sound
• Loss of resistance or going limp

Release Protocol:

1. Immediately lower hips to remove all pressure from elbow joint
2. Release grip on wrist while maintaining gentle control
3. Allow opponent to withdraw arm slowly and under control
4. Do not abruptly let go of the limb—guide it back safely
5. Check with partner verbally after release

Training Restrictions:

• Never apply competition speed or intensity in drilling
• Never spike, jerk, or apply explosive force to the joint
• Always allow clear tap access for training partner
• White belts should practice position control before adding finishing pressure
• Never finish armbars on partners with known elbow or shoulder injuries without explicit permission

Key Principles

• Hip elevation generates the finishing force—legs and arms only control position
• Isolate the shoulder with leg positioning before attacking the elbow
• Thumb points upward to properly align the elbow joint for maximum vulnerability
• Pull wrist to chest to eliminate space and prevent hitchhiker escape
• Angle your body perpendicular to opponent’s torso for optimal leverage
• Control the head/shoulder with your legs to prevent opponent rolling or stacking
• Squeeze knees together to prevent arm extraction and maintain isolation

Prerequisites

• Opponent’s arm must be isolated and extended away from their body
• Shoulder must be controlled with leg positioning to prevent rotation escape
• Wrist secured tightly to your chest to eliminate defensive space
• Hips positioned close to opponent’s shoulder for maximum leverage
• Your body angled perpendicular (90 degrees) to opponent’s centerline
• Opponent’s thumb pointing upward to expose elbow vulnerability
• Your legs configured to control both head and arm-side shoulder
• Base leg posted for stability while finishing leg controls posture

Execution Steps

1. Isolate and grip the target arm: Secure a two-on-one grip on your opponent’s arm, with one hand controlling the wrist and the other gripping above the elbow or at the tricep. Begin breaking down their defensive posture by pulling the arm across their centerline and away from their body. This isolation is critical—you need to separate this arm from their other defensive tools. Use your body weight and angles to make it difficult for them to retract the arm or connect their hands together in a defensive grip. (Timing: Initial setup phase, 2-3 seconds) [Pressure: Moderate]
2. Swing leg over head and establish leg configuration: While maintaining control of the isolated arm, swing your leg over your opponent’s head (or across their torso depending on position). Your base leg should post on the opposite side for stability and hip mobility. The finishing leg (over the head) should have your calf applying gentle pressure across their face or neck, but never the trachea. Your knees should begin pinching together to create a scissor-like control mechanism that traps the shoulder and prevents rotation. Position your hips as close to their shoulder as possible to minimize the space they can use for escape mechanics. (Timing: Transition phase, 3-4 seconds) [Pressure: Moderate]
3. Secure wrist to chest and verify thumb position: Pull your opponent’s wrist tightly to your chest, preferably high on your sternum, using both hands in a reinforced grip. This eliminates the space needed for the hitchhiker escape. Verify that their thumb is pointing toward the ceiling—this ensures the elbow joint is properly oriented for the submission. If the thumb is pointing down or to the side, you must adjust by rotating their wrist until proper alignment is achieved. The wrist should be cradled against your chest like you’re hugging it, with your elbows pulled tight to your sides. (Timing: Control refinement, 2-3 seconds) [Pressure: Firm]
4. Pinch knees together and angle body perpendicular: Squeeze your knees together forcefully, creating a vise-like grip that prevents your opponent from pulling their arm free. Your legs should control both their head (preventing them from sitting up or turning toward you) and their shoulder (preventing rotation that would relieve pressure). Simultaneously, angle your entire body perpendicular to their torso—your spine should form a T-shape with their body. This perpendicular alignment is biomechanically essential for creating the proper leverage angle on the elbow joint. Ensure your hips are tight to their shoulder with no gap. (Timing: Position optimization, 2-3 seconds) [Pressure: Firm]
5. Create initial breaking pressure with controlled hip elevation: Maintaining all previous controls, begin to elevate your hips slowly and progressively. The upward thrust should come from your glutes and core, driving your hips toward the ceiling while your legs and arms remain locked in position. This hip elevation creates hyperextension force across the elbow joint. Start with minimal pressure—just enough to make contact and begin straightening the arm. The pressure should increase gradually, giving your opponent clear feedback and time to tap. Think of this as a progressive squeeze rather than an explosive movement. Your training partner should feel increasing pressure over several seconds. (Timing: Initial pressure application, 3-4 seconds minimum) [Pressure: Light]
6. Maintain pressure and wait for tap: Continue the controlled hip elevation until your opponent taps. The finish involves sustained upward hip pressure while all other control points remain locked. Your knees stay pinched, wrist stays glued to chest, body remains perpendicular, and hips continue driving upward in a smooth, controlled manner. Be especially attentive to tap signals—many practitioners will tap with their free hand, tap their foot on the mat, or verbally submit. The moment you feel or hear any tap signal, immediately release pressure by lowering your hips. Never continue applying pressure after a tap, and never apply sudden jerking motions. In training, stop at the point of discomfort rather than pushing to pain. (Timing: Finishing phase, 2-5 seconds from initial pressure to tap) [Pressure: Maximum]

Opponent Defenses

• Opponent grabs their own hands together in a defensive grip (RNC grip, Gable grip, or S-grip) (Effectiveness: High) - Your Adjustment: Attack the thumb or weakest finger to break the grip, or use your body weight and angle changes to create leverage that forces the grip apart. Alternatively, transition to a different submission like triangle or omoplata that capitalizes on their defensive hand configuration.
• Hitchhiker escape—opponent bends arm and pulls elbow back toward their body (Effectiveness: High) - Your Adjustment: This is prevented by keeping the wrist pulled tightly to your chest with no space. If they begin the escape, immediately pull their wrist even higher on your chest, squeeze your elbows to your sides, and drive your hips forward to reextend the arm. Some practitioners add a figure-four grip for additional wrist security.
• Opponent stacks you by driving forward and putting their weight over your head (Effectiveness: Medium) - Your Adjustment: Prevent stacking by keeping your finishing leg heavy across their face and pushing them away from you. If they succeed in stacking, immediately shrimp your hips out to the side to relieve the pressure, or roll through into a belly-down armbar position where their stacking pressure works against them.
• Opponent rolls or rotates toward you to relieve pressure on the elbow (Effectiveness: Medium) - Your Adjustment: Your knee pinch and leg control should prevent this rotation. If they begin rotating, follow their movement by rolling with them while maintaining all grips and controls, often transitioning to a belly-down armbar or mounted armbar position where you finish from the new angle.
• Opponent postures up and tries to stand or lift you off the ground (Effectiveness: Low) - Your Adjustment: Maintain heavy hip control and active leg engagement. If they succeed in lifting you, you can often finish the armbar in mid-air by elevating your hips forcefully, or transition to a triangle choke as they attempt to pass your guard while standing.

Common Mistakes

• Mistake: Applying explosive, jerking force to finish the submission quickly [CRITICAL DANGER]
  • Consequence: High risk of causing serious elbow dislocation, ligament tears, or permanent joint damage to training partner
  • Correction: Always apply progressive, controlled pressure over 3-5 seconds minimum. The hip elevation should be smooth and gradual, giving clear feedback to your partner. In training, stop at discomfort rather than pain. Save speed for competition if necessary, but never in the practice room.
• Mistake: Allowing space between opponent’s wrist and your chest [Low DANGER]
  • Consequence: Opponent easily performs hitchhiker escape by bending their arm and extracting it from the submission
  • Correction: Pull the wrist high and tight to your sternum, hugging it with both arms. Your elbows should be pulled to your sides, creating a locked cradle that eliminates all space. The tighter the wrist control, the more impossible the escape becomes.
• Mistake: Failing to position body perpendicular to opponent’s torso [Low DANGER]
  • Consequence: Poor leverage angle reduces effectiveness dramatically, allows opponent to easily defend or escape by turning into you
  • Correction: Visualize forming a perfect T-shape with your body and theirs. Your spine should be at a 90-degree angle to their centerline. This perpendicular alignment creates optimal biomechanical leverage for the hip elevation to translate into elbow hyperextension force.
• Mistake: Opponent’s thumb is pointing down or sideways instead of up [Medium DANGER]
  • Consequence: The elbow joint is not properly aligned, reducing submission effectiveness and potentially allowing opponent to rotate their arm free
  • Correction: Before applying any finishing pressure, verify thumb position. Rotate their wrist if necessary so the thumb points toward the ceiling. This simple detail ensures the elbow’s natural hinge joint is positioned to be vulnerable to your hip pressure.
• Mistake: Knees spread apart instead of pinched tightly together [Low DANGER]
  • Consequence: Opponent can extract their arm by pulling it back through the gap between your legs, or rotate their body to relieve pressure
  • Correction: Actively squeeze your knees together as if trying to touch them. This creates a scissor-like trap that isolates the shoulder and prevents extraction. The knee pinch is as important as the wrist control—both must be maintained simultaneously.
• Mistake: Hips positioned too far from opponent’s shoulder, creating a gap [Medium DANGER]
  • Consequence: Opponent has space to maneuver, turn into you, or sit up to defend. Finishing leverage is significantly reduced.
  • Correction: After swinging your leg over, immediately scoot your hips as close to their shoulder as possible. Your hip should be touching or nearly touching their shoulder with zero gap. This proximity is essential for effective control and finishing mechanics.
• Mistake: Continuing to apply pressure after opponent taps or shows distress [CRITICAL DANGER]
  • Consequence: Severe elbow injury including ligament tears, dislocation, or fracture. This is the most serious safety violation in training.
  • Correction: Immediately release all pressure the instant you feel or hear a tap signal. Lower your hips completely, release the wrist grip gently, and allow your partner to recover their arm safely. Develop sensitivity to recognize taps from any source—hand, foot, verbal, or body language indicating distress.

Variations

Armbar from Closed Guard: From closed guard bottom, isolate one of opponent’s arms by overhooking it and pulling it across your centerline. Your opposite leg swings over their head while you pivot your hips perpendicular to their body. This is one of the most fundamental entries taught to beginners and remains highly effective at all levels. (When to use: When opponent posts their hand on the mat while in your closed guard, or when they reach to break your guard grips, creating the opportunity to isolate an arm)

Armbar from Mount: From mount position, isolate opponent’s arm by trapping it against your body or using an S-mount configuration. Slide your knee up toward their head on the arm-side, then swing your leg over their face while maintaining wrist control. This high-percentage finish is a fundamental mount attack. (When to use: When opponent frames against your mount with straight arms, or when transitioning to high mount or S-mount configurations where arm isolation is natural)

Flying Armbar: A dynamic, athletic entry where you jump and swing your legs around opponent’s arm while they are standing. This requires significant technical skill, timing, and athleticism, but can catch opponents by surprise in transitions or scrambles. (When to use: Against standing opponents in scrambles, when opponent is defending other takedowns, or in competition scenarios where dynamic attacks are advantageous)

Rolling Armbar: When opponent defends the standard armbar by keeping their elbow tight, you maintain control of the arm and perform a forward roll or granby roll, often ending in a belly-down armbar position. This technique chains seamlessly from failed armbar attempts. (When to use: When opponent successfully defends the initial armbar by pulling their elbow free, or when transitioning from guard positions where rolling mechanics create new angles)

Belly-Down Armbar: Finish the armbar with opponent face-down on the mat, trapping their arm between your legs while controlling their upper body with your chest. Your hips drive downward toward the mat to create the hyperextension force rather than upward. (When to use: When opponent rolls to defend the standard armbar, from turtle position attacks, or when transitioning from back control or front headlock positions)

Spinning Armbar from Back Control: From back control with seatbelt grip, spin your body around opponent’s arm (typically the bottom arm) while maintaining control, ending in a standard armbar position. This requires fluid hip movement and precise timing. (When to use: When opponent defends the rear naked choke by tucking their chin and protecting their neck, making the arm a better target)

Test Your Knowledge

Q1: What is the minimum time you should take to apply pressure when finishing an armbar in training? [SAFETY-CRITICAL] A: A minimum of 3-5 seconds of progressive, controlled pressure from initial contact to tap. The pressure should increase gradually and smoothly, never explosively or with jerking motions. This gives your training partner clear feedback and time to tap safely. In drilling scenarios with beginners, even slower application is appropriate. Competition may allow faster finishes, but training should always prioritize safety and control over speed.

Q2: Why must the opponent’s thumb point upward during the armbar, and what happens if it doesn’t? A: The thumb-up position ensures the elbow joint is properly aligned for hyperextension. The elbow is a hinge joint that bends in only one direction—when the thumb points up, your hip pressure attacks the joint in the direction it’s vulnerable. If the thumb points down or sideways, the elbow joint is rotated and the submission becomes much less effective. The opponent may also be able to rotate their arm free or reduce the pressure significantly. Proper thumb alignment is essential for both effectiveness and safety.

Q3: What are the three essential tap signals you must recognize immediately when applying an armbar? [SAFETY-CRITICAL] A: The three primary tap signals are: (1) Verbal tapping—opponent saying ‘tap’ or making distress sounds, (2) Physical hand tapping—opponent tapping their free hand on you or the mat at least twice, and (3) Physical foot tapping—opponent tapping their foot on the mat repeatedly. Additionally, any distress signal, sudden loss of resistance, or the opponent going limp must be recognized as a submission. The instant any tap signal is detected, you must immediately release pressure by lowering your hips and releasing the wrist control gently.

Q4: How does keeping the wrist pulled tightly to your chest prevent the hitchhiker escape? A: The hitchhiker escape works by the opponent bending their arm at the elbow and pulling it back toward their body, extracting it from between your legs. This escape requires space between their wrist and your chest to create the bend. By pulling the wrist high and tight to your sternum and hugging it with both arms, you eliminate all space needed for this escape. The opponent cannot bend their arm because there is no room to create the bend. The tighter the wrist control, with elbows pulled to your sides, the more impossible the hitchhiker escape becomes.

Q5: Why must your body be perpendicular (90 degrees) to your opponent’s torso during the armbar? A: The perpendicular body alignment creates optimal biomechanical leverage for translating your hip elevation into hyperextension force on the elbow joint. When your spine forms a T-shape with opponent’s body, your hips can drive directly upward while their arm remains locked in a straight line across your hips. This 90-degree angle maximizes the mechanical advantage. If you’re too parallel to their body, your hip pressure is misdirected and much less effective. The perpendicular position also prevents them from turning into you or using rotation to escape.

Q6: What is the proper release protocol after your training partner taps to an armbar? [SAFETY-CRITICAL] A: The moment you receive a tap signal, immediately lower your hips to remove all pressure from the elbow joint. Then release your grip on their wrist while maintaining gentle control of the arm—do not let go abruptly. Allow your opponent to withdraw their arm slowly and under their own control. Guide the limb back safely rather than dropping it. Finally, check in verbally with your partner to ensure they are okay. Never continue applying pressure after a tap, and never release the limb suddenly or carelessly. The release should be as controlled and careful as the application.

Q7: What role does pinching your knees together play in the armbar, and what happens if your knees are too far apart? A: Pinching your knees together creates a scissor-like trap that isolates opponent’s shoulder and prevents them from extracting their arm back through your legs. The knee pinch controls both their head (preventing them from sitting up or turning) and their shoulder (preventing rotation). If your knees are spread apart, opponent can pull their arm back through the gap between your legs, rotate their body to relieve pressure on the elbow, or turn into you to stack and defend. The knee pinch must be maintained constantly throughout the submission—it’s as critical as the wrist control.

Training Progressions

Technical Understanding (Positional Drilling) (Weeks 1-2 for beginners)

• Focus: Learn proper body positioning, hip placement, leg configuration, wrist control, and perpendicular alignment without any finishing pressure. Practice transitioning into armbar position from various starting points.
• Resistance: Zero resistance
• Safety: Focus entirely on position and control points. No pressure applied to elbow joint at all—only practice getting into position correctly. Drill with compliant partner who helps you understand proper alignment.

Controlled Entry and Setup (Weeks 2-4)

• Focus: Practice isolating the arm, securing grips, and establishing all control points (knee pinch, wrist to chest, perpendicular body, hips tight to shoulder). Work on recognizing when all prerequisites are met before attempting finish.
• Resistance: Mild resistance
• Safety: Partner provides light, predictable resistance to arm isolation but allows you to complete the position. Still no finishing pressure—focus is on control and setup quality. Verify all safety checkpoints before proceeding to next phase.

Slow Application with Clear Tap Recognition (Weeks 4-8)

• Focus: Begin applying very light finishing pressure with extremely slow hip elevation. Partner taps early at first sign of discomfort. Primary focus is developing sensitivity to tap signals and immediate release response.
• Resistance: Mild resistance
• Safety: Application speed must be extremely slow—minimum 5-7 seconds from first pressure to tap. Partner should tap at discomfort, not pain. Practice releasing immediately upon tap. Build muscle memory for safe release protocol. This phase develops trust and safety habits.

Progressive Resistance and Defense Integration (Weeks 8-16)

• Focus: Partner begins defending with common escapes (hitchhiker, grip fighting, stacking attempts). Practice maintaining control through defense and making adjustments. Gradually increase finishing pressure while maintaining safety protocols.
• Resistance: Realistic resistance
• Safety: Despite increased resistance, maintain slow, controlled finishing pressure (3-5 seconds minimum). Never spike or jerk the submission even when partner defends actively. Develop ability to feel when submission is secure vs. when you need to adjust position.

Live Sparring Integration (Months 4-6)

• Focus: Attempt armbars during positional sparring and flow rolling. Chain armbars with other submissions and transitions. Work entries from various positions under live conditions.
• Resistance: Full resistance
• Safety: In live training, still apply submissions progressively. Be extra cautious with training partners of lower skill levels who may not tap appropriately. Develop judgment for when to release a submission attempt that isn’t working rather than forcing it dangerously. Communication with partner is essential.

Competition Application and Dynamic Scenarios (6+ months of consistent training)

• Focus: High-intensity drilling, competition simulation, dynamic entries from scrambles, and finishing under maximum resistance. Develop ability to recognize submission opportunities in real-time.
• Resistance: Full resistance
• Safety: Even in competition simulation, maintain controlled application in training. Save maximum-speed finishes for actual competition. Continue respecting all taps immediately. Advanced practitioners must be especially careful with less experienced partners. The ability to finish quickly must be balanced with responsibility to training partners’ safety.

From Which Positions?

• Mount
• Closed Guard
• Side Control
• Back Control
• Armbar Control
• Triangle Control
• High Mount
• S Mount
• Open Guard
• Spider Guard

Related Submissions

• Triangle Choke
• Omoplata
• Kimura
• Armbar from Mount
• Armbar from Guard
• Triangle from Guard
• Rolling Armbar
• Flying Armbar
• Belly Down Armbar
• Far Side Armbar
• Spinning Armbar
• Reverse Armbar
• Armbar from Side Control
• Armbar from Back
• Triangle from Mount

Additional Related Content

• Mount to Armbar - Primary transition sequence from mount position to armbar finish
• Triangle to Armbar - Common submission chain when triangle is defended
• Triangle Setup - Alternative submission from similar control positions
• Submission Chains - Strategic principle of linking armbars with other submissions
• Submission Control Position - Fundamental principle emphasizing position before submission
• Leverage Principles - Biomechanical concepts underlying armbar effectiveness
• Hip Movement - Essential principle for generating finishing force in armbars
• Positional Hierarchy - Framework for understanding when to attempt armbars vs. maintain position
• Omoplata to Sweep - Alternative attack when armbar is defended by opponent rolling
• Guard Pass - Opponent’s counter-strategy that creates armbar opportunities
• Crucifix - Alternative control position with armbar finishing options
• North-South - Position with specific armbar variations and entries

Expert Insights

• Danaher System: The straight armbar represents perhaps the purest expression of leverage-based submission mechanics in all of grappling. What makes it so devastatingly effective is the mathematical certainty of the leverage disparity—you are using your entire posterior chain, your glutes, hamstrings, and core musculature, combined with the rigid structure of your skeletal system through proper leg positioning, against the isolated elbow joint of your opponent. This creates a mechanical advantage that can be 10:1 or greater in your favor. The key technical elements that students must master are the perpendicular body alignment, which optimizes force vectors, and the elimination of space at the wrist, which prevents the primary escape mechanism. From a safety perspective, it is critical to understand that the elbow joint can only withstand approximately 30-40 pounds of hyperextension force before ligamentous damage occurs, yet your hip thrust can generate hundreds of pounds of force. Therefore, the application must be progressive and controlled, particularly in training environments. The armbar is not simply a technique—it is a systematic expression of positional dominance translating into joint isolation and controlled mechanical destruction.
• Gordon Ryan: The armbar is probably my highest-percentage submission in both gi and no-gi competition, and the reason is simple—it works from everywhere and people never stop giving you their arms. In training, I practice armbars slowly and technically, focusing on the control positions and making sure every detail is perfect. But in competition, once I have the position locked in—wrist tight to my chest, knees pinched, body perpendicular, hips close—I finish fast and decisively. There’s a huge difference between training application and competition application. In the gym, I’m giving my partners time to tap and we’re working technique. In a match, if someone doesn’t tap immediately when I elevate my hips, that’s their choice, but the submission is already locked in. The entries I use most are from mount, from back control, and from my closed guard. The key to making armbars work at high levels is disguising them within sequences—threaten the triangle so they defend one way, threaten the omoplata so they defend another way, and the armbar opens up. You’re creating a decision tree where every defensive choice they make leads to a different submission, and the armbar is usually the finishing technique because once you isolate that arm with proper control, it’s extremely difficult to escape.
• Eddie Bravo: The beauty of the armbar from a 10th Planet perspective is how it integrates into our guard systems, especially from rubber guard and mission control positions where we already control the upper body and posture. When you have someone broken down in rubber guard with their posture destroyed, transitioning to armbars becomes natural because they’re already bent forward and their arms are exposed. One variation I love teaching is the armbar from the crackhead position where you’re inverted—it’s unconventional but extremely effective because people don’t expect attacks from that angle. Safety-wise, especially when teaching newer students, I always emphasize that the armbar is a control position first and a submission second. You need to be comfortable holding the position, maintaining your controls, and only then do you start thinking about the finish. In training, we’re not trying to hurt anybody—we’re all teammates building skills together. The tap is your friend’s way of saying ‘you got it,’ and you release immediately. But understanding the armbar deeply, from every angle and position, gives you confidence that no matter where the roll goes, you’ve got a finish available. It’s a fundamental tool that never gets old and never stops working if you keep refining the details.