The arm bar submission is one of the most popular submission moves in mixed martial arts (MMA). It is a joint lock that hyperextends the elbow and can be performed from various positions on the ground. The arm bar is a versatile technique that can be used to finish a fight or transition to another submission hold.
The arm bar is a fundamental technique in Brazilian Jiu-Jitsu and is often one of the first moves taught to beginners. It involves placing one’s legs across the opponent’s chest, with one of their arms between the thighs and the elbow joint against the hips. The fighter then uses their body weight to apply pressure and hyperextend the opponent’s arm, forcing them to submit or risk injury.
The arm bar can be executed from different positions, including the guard, mount, and side control. It is a high-percentage submission move that is effective against opponents of all sizes and skill levels. In this article, we will explore the mechanics of the arm bar, its variations, and how it is used in MMA fights.
What is an Arm Bar?
An arm bar is a joint lock used in mixed martial arts (MMA) and submission wrestling tournaments. It is a technique that can be used to force an opponent to submit or concede defeat. The arm bar is performed by placing your legs across the opponent’s chest, with one of their arms between your thighs and with the elbow joint against your hips.
The technique is designed to apply pressure on the elbow joint, causing the opponent to tap out or concede the match. The arm bar is a versatile technique that can be applied from a variety of positions, including the guard, mount, and side control.
In MMA, the arm bar is often used as a finishing move, as it can quickly end a fight. It is also a popular submission technique in Brazilian Jiu-Jitsu (BJJ) and other grappling arts.
The arm bar is a high-percentage submission technique, meaning that it is successful more often than not. However, executing the technique effectively requires a high level of skill and practice. Proper technique and positioning are essential to successfully applying the armbar, as any mistakes can result in the opponent escaping the hold or even reversing the position.
The arm bar is a fundamental technique in MMA and grappling arts. It is a powerful submission technique that can quickly end a fight and is a must-know technique for any serious MMA fighter or grappler.
History of Arm Bar in MMA
Early Days of MMA
The arm bar is a submission hold that has been used in various forms of martial arts for centuries. However, it wasn’t until the early days of mixed martial arts (MMA) that the arm bar became a staple of the sport. In the early days of MMA, fighters came from different martial arts backgrounds and brought with them a variety of techniques. Brazilian Jiu-Jitsu (BJJ) was one of the most effective martial arts in the early days of MMA, and the arm bar was one of its signature moves.
BJJ fighters were able to dominate opponents on the ground, and the arm bar was one of their most effective submission holds. The arm bar involves controlling an opponent’s arm and using leverage to hyperextend the elbow joint. It is a painful submission hold that can quickly end a fight.
Evolution of Arm Bar Techniques
As MMA evolved, so did the arm bar. Fighters started to develop new arm bar techniques and variations, making it even more effective. Ronda Rousey, one of the most notable fighters to use the arm bar, won multiple championships using the submission hold.
Today, the arm bar is still one of MMA’s most effective submission holds. Fighters continue to develop new techniques and variations of the arm bar, making it a versatile and deadly weapon in their arsenal.
In conclusion, the arm bar has a long and storied history in martial arts and continues to be one of the most effective submission holds in MMA today. From its early days in BJJ to its evolution in MMA, the arm bar has proven to be a versatile and deadly weapon in the hands of skilled fighters.
How to Perform an Arm Bar
When it comes to MMA, the arm bar is one of the most effective submission techniques. It involves hyperextending your opponent’s elbow joint, which can cause intense pain and force them to tap out. This section will look at how to perform an arm bar in MMA.
Setting up the Arm Bar
Before you can execute an arm bar, you need to set it up properly. Here’s how you can do it:
- Get into the mount position: Mounting your opponent is the most effective way to set up an arm bar. You need to be on top of your opponent with your knees on either side of their body and your feet flat on the ground.
- Control your opponent’s arms: Once you’re in the mount position, you need to control your opponent’s arms. You can do this by placing your hands on their biceps or by grabbing their wrists.
- Shift your weight: To set up the arm bar, you need to shift your weight to one side. This will cause your opponent to react by pushing back against you, which will create the opening you need to execute the arm bar.
Executing the Arm Bar
Once you’ve set up the arm bar, it’s time to execute it. Here’s how you can do it:
- Secure your opponent’s arm: Once your opponent pushes back against you, you need to secure their arm. You can do this by grabbing their wrist with one hand and placing your other hand on their triceps.
- Rotate your hips: To execute the arm bar, you need to rotate your hips towards your opponent’s head. This will cause their arm to bend at the elbow joint.
- Extend your legs: As you rotate your hips, you need to extend your legs. This will create the leverage you need to hyperextend your opponent’s arm.
- Apply pressure: Once you’ve extended your legs, you need to apply pressure to your opponent’s arm. This will cause them to tap out.
Following the steps outlined in this section, you can set up and execute an arm bar confidently and precisely. Remember to always train with a partner and never apply too much pressure, as this can cause serious injury.
Common Mistakes to Avoid
The arm bar is a powerful submission technique in MMA, but it can be difficult to execute properly. Here are some common mistakes to avoid when attempting an arm bar:
Mistake #1: Failing to Control the Opponent’s Arm
One of the biggest mistakes fighters make when attempting an arm bar is failing to properly control their opponent’s arm. Without proper control, opponents can easily pull their arm out of the submission attempt. To avoid this, ensure you have a tight grip on your opponent’s arm and are using your legs to keep their body in place.
Mistake #2: Not Setting Up the Arm Bar Properly
Another common mistake is not setting up the arm bar properly. You need to create the right position and angle to apply the submission effectively. To set up the arm bar, you need to isolate your opponent’s arm and create a wedge between their elbow and body. This will allow you to apply leverage and force their arm into the submission.
Mistake #3: Applying Too Much Pressure Too Quickly
When applying an arm bar, it’s important to apply pressure gradually. Applying too much pressure too quickly can cause your opponent to panic and try to escape the submission. Instead, apply pressure slowly and steadily, increasing the pressure gradually until your opponent taps out.
Mistake #4: Not Keeping Your Hips Close to Your Opponent
Another common mistake is not keeping your hips close to your opponent. Your hips are the key to applying leverage and force when executing an arm bar. If your hips are too far away from your opponent, you won’t be able to generate enough force to apply the submission effectively. Make sure that you keep your hips close to your opponent throughout the submission attempt.
Mistake #5: Focusing Too Much on the Arm
Finally, one of the biggest mistakes that fighters make when attempting an arm bar is focusing too much on the arm. While the arm is the target of the submission, you also need to control your opponent’s body and prevent them from escaping. Make sure that you are using your legs and hips to control your opponent’s body while you apply the submission to their arm.
Defense Against an Arm Bar
In MMA, the arm bar is a common submission technique used to force an opponent to tap out. However, it is also a technique that can be defended against with proper knowledge and technique. This section will discuss how to defend against an arm bar in MMA.
Preventing the Arm Bar Setup
The best way to defend against an arm bar is to prevent your opponent from setting it up in the first place. Here are some techniques to help you prevent the arm bar setup:
- Keep your elbows close to your body: This will make it harder for your opponent to isolate your arm and set up the arm bar.
- Control your opponent’s hips: If your opponent can’t move their hips, they won’t be able to set up the arm bar.
- Keep your head up: If your head is down, your opponent can use their legs to trap your arm and set up the arm bar.
Escaping the Arm Bar
If your opponent has already set up the arm bar, there are still ways to escape. Here are some techniques to help you escape the arm bar:
- Stack your opponent: If your opponent has your arm extended, stack your weight on top of them to relieve the pressure on your arm.
- Roll out: If your opponent has your arm extended and is sitting up, you can roll out of the arm bar by rolling over your shoulder and onto your opponent’s back.
- Pull your arm out: If your opponent hasn’t fully extended your arm, you can try to pull your arm out of their grip.
Remember, the key to defending against an arm bar is to prevent your opponent from setting it up in the first place. By keeping your elbows close to your body, controlling your opponent’s hips, and keeping your head up, you can make it harder for your opponent to set up the arm bar. If your opponent does manage to set up the arm bar, you can escape by stacking your opponent, rolling out, or pulling your arm out.
Arm Bar Variations
Fighters can use several variations of the arm bar technique to catch their opponents off guard. This section will discuss the three most common arm bar variations used in MMA.
Straight Arm Bar
The straight arm bar is the most basic variation of the arm bar technique. It involves trapping the opponent’s arm between your legs and extending their elbow joint by pushing your hips forward. To perform a straight arm bar, follow these steps:
- From a dominant position, grab your opponent’s arm and bring it across your chest.
- Step over their head with your opposite leg and place your foot on their hip.
- Pivot your body and bring your other leg over their head, so that your thighs are pressing against their chest.
- Secure their arm between your thighs and use your hips to push their elbow joint forward, causing them to tap out.
Inverted Arm Bar
The inverted arm bar is a variation of the arm bar technique that involves flipping your body upside down to apply pressure on your opponent’s arm. It is a more advanced technique that requires flexibility and timing. To perform an inverted arm bar, follow these steps:
- From a dominant position, grab your opponent’s arm and bring it across your chest.
- Drop to the ground and roll onto your back, while keeping their arm secured between your legs.
- Use your free hand to grab their opposite leg and pull it towards you.
- Bring your hips up and over their head, while extending their arm to apply pressure on their elbow joint.
Flying Arm Bar
The flying arm bar is a flashy technique that involves jumping onto your opponent to apply an arm bar. It requires excellent timing and precision, and it is often used as a surprise attack. To perform a flying arm bar, follow these steps:
- From a standing position, fake a strike to distract your opponent.
- Jump towards them and wrap your legs around their waist.
- Use your momentum to flip over them and land on your back, while keeping their arm secured between your legs.
- Extend their arm and apply pressure on their elbow joint to force them to tap out.
In conclusion, arm bar is a versatile submission technique that can be used in various situations. By mastering the different variations of the arm bar technique, fighters can increase their chances of catching their opponents off guard and securing a victory.
Famous Arm Bar Finishes in MMA
Arm bars have been used to finish many fights throughout the years. Here are some of the most famous arm bar finishes in MMA history:
Ronda Rousey vs. Miesha Tate
One of the most famous arm bar finishes in MMA history happened at UFC 168, where Ronda Rousey defeated Miesha Tate with an arm bar in the third round. Rousey was able to secure the arm bar after taking Tate down and transitioning to the mount position.
Frank Mir vs. Tim Sylvia
At UFC 48, Frank Mir submitted Tim Sylvia with an arm bar to become the UFC Heavyweight Champion. Mir was able to secure the arm bar after taking Sylvia down and transitioning to the mount position. This was a historic moment in MMA, as it marked the first time a fighter had submitted a reigning UFC Heavyweight Champion.
Fabricio Werdum vs. Fedor Emelianenko
At Strikeforce: Fedor vs. Werdum, Fabricio Werdum submitted Fedor Emelianenko with an arm bar in the first round. Emelianenko was considered by many to be the greatest heavyweight fighter of all time, and his loss to Werdum was a major upset.
Anderson Silva vs. Chael Sonnen
At UFC 117, Anderson Silva submitted Chael Sonnen with an arm bar in the fifth round. Sonnen had dominated the fight up until that point, but Silva was able to secure the arm bar after taking Sonnen down and transitioning to the mount position.
Royce Gracie vs. Ken Shamrock
At UFC 1, Royce Gracie submitted Ken Shamrock with an arm bar in the semifinals of the tournament. This was a historic moment in MMA, as it marked the first time a Brazilian Jiu-Jitsu practitioner had won a major MMA tournament.
These are just a few examples of the many famous arm bar finishes in MMA history. Arm bars are a versatile and effective submission, and they will continue to be a staple of MMA for years to come.
Training Videos and Courses to Improve Your Arm Bar Game
Arm Bars: Enter The System By John Danaher
Unleash your grappling potential with “Enter The System: Arm Bar” by John Danaher, one of the most sought-after grappling coaches on the planet. This comprehensive 8-volume instructional series will transform your understanding of the jujigatame armbar, turning it into a lethal weapon in your BJJ arsenal. Danaher’s unique approach breaks down the armbar into its most crucial parts, allowing any athlete to increase their armbar success rate. From simple adjustments to complex combinations, you’ll learn to turn your body into a series of wedges and levers that can break an opponent’s arm with minimal effort. Available for $197, this course is designed for all levels and comes with a 100% satisfaction guarantee. Enter the system and become an armbar master today!
Fundamental Armbar Mechanics By Karel “Silver Fox” Pravec
Master the art of the armbar with “Fundamental Armbar Mechanics” by Karel “The Silver Fox” Pravec, one of Renzo Gracie’s first American students and a respected voice among elite fighters and coaches. This detailed 4-volume series, priced at $77, will guide you through the offensive and defensive applications of the armbar, with a variety of techniques that are easy to understand and apply. Pravec’s nearly three decades of BJJ experience shines through as he reveals armbars from multiple positions, providing high-level details that will enhance your armbar game. Whether you’re a beginner or an advanced fighter, this course will revolutionize your approach to one of the most effective and high-percentage attacks in BJJ. With a 100% satisfaction guarantee, you can confidently embark on this journey to armbar mastery.
In conclusion, the arm bar is a highly effective submission technique used in MMA. It is a joint lock that can cause significant damage to an opponent’s arm if executed properly. The arm bar is a versatile technique that can be executed from various positions, including top mount, guard, and side control.
One of the main advantages of the arm bar is that it can be executed quickly and efficiently, allowing the fighter to end the fight before sustaining any further damage. However, it is important to note that the arm bar requires high skill and technique to execute correctly.
To execute an arm bar successfully, the fighter must have a strong understanding of the technique and be able to perform it with precision and speed. They must also have good control over their opponent and be able to transition smoothly between positions to maintain the submission.
Overall, the arm bar is an essential technique for any MMA fighter to master. It is a highly effective submission that can end a fight quickly and efficiently.