Mastering The Triangle Choke: A Game-Changer In BJJ And MMA

dalbo

15 Apr, 2025

Hey there, martial arts enthusiasts! Let’s dive straight into one of the most iconic submissions in Brazilian Jiu-Jitsu (BJJ) and Mixed Martial Arts (MMA): the triangle choke. Whether you're a beginner looking to add this move to your arsenal or a seasoned practitioner aiming to refine your technique, this article has got you covered. The triangle choke isn’t just a submission—it’s a symbol of leverage, precision, and strategy. Stick around, because we’re about to break it down like never before!

Imagine this: you're rolling with a partner, and suddenly, bam! You find yourself trapped in a submission that feels like an iron grip around your neck. That, my friends, is the power of the triangle choke. It’s not just about strength—it’s about understanding body mechanics and positioning. And trust me, once you master this technique, it’ll change the way you approach grappling forever.

But why is the triangle choke so special? Well, it’s not just about the submission itself—it’s about the setup, the transitions, and the endless possibilities it opens up. In this guide, we’ll explore everything you need to know about the triangle choke, from its origins to advanced tips and tricks. So buckle up, because we’re about to take your game to the next level!

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What is the Triangle Choke?

The triangle choke, also known as "triangulo" in Portuguese, is a submission technique where one leg is used to create a triangle shape around the opponent's neck and arm. This move is a staple in BJJ and MMA, and for good reason—it’s highly effective and can be applied from multiple positions. But don’t let its simplicity fool you; the triangle choke requires precision, timing, and a deep understanding of body mechanics.

Here’s the beauty of the triangle choke: it works against bigger, stronger opponents. Why? Because it relies on leverage rather than brute force. Think about it—how often do you hear someone say, “I tapped out because they were stronger”? With the triangle choke, strength becomes irrelevant. It’s all about positioning and technique.

Let’s break it down further: the triangle choke can be executed from the guard position, which is a defensive position in grappling. From there, you can transition into an offensive move, turning the tables on your opponent. And if you’re wondering why it’s called a “choke,” it’s because it restricts blood flow to the brain, causing your opponent to tap out or lose consciousness. Scary, right? But also incredibly effective.

Why Every Grappler Should Learn the Triangle Choke

Let’s face it: the triangle choke is one of the most versatile submissions in grappling. Whether you’re rolling with a friend or competing in a tournament, this move can be a game-changer. Here are a few reasons why every grappler should learn the triangle choke:

Versatility: The triangle choke can be applied from multiple positions, including closed guard, open guard, and even half guard.
Efficiency: Unlike other submissions that require a lot of strength, the triangle choke relies on leverage and technique, making it accessible to everyone.
Transition Opportunities: If the triangle doesn’t work, you can easily transition into other submissions like the armbar or kimura.
Mental Pressure: Just the threat of a triangle choke can make your opponent hesitate, giving you an advantage in the match.

History of the Triangle Choke

Now that we’ve covered the basics, let’s take a trip back in time to explore the origins of the triangle choke. While the exact origins are debated, it’s widely believed that the triangle choke was developed in Brazil during the early days of BJJ. The Gracie family, pioneers of BJJ, played a significant role in popularizing this technique. In fact, many of the Gracie family members have used the triangle choke to great effect in both BJJ competitions and MMA fights.

One of the earliest recorded uses of the triangle choke in MMA was by Royce Gracie in the UFC. In a time when striking was king, Royce showed the world the power of grappling by using the triangle choke to submit much larger opponents. This moment marked a turning point in the history of combat sports, as people began to realize the effectiveness of submission techniques.

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Fast forward to today, and the triangle choke remains a staple in the arsenals of top BJJ practitioners and MMA fighters. It’s a testament to its effectiveness and adaptability across different styles and weight classes.

Key Components of the Triangle Choke

So, how exactly does the triangle choke work? Let’s break it down into its key components:

Guard Position: The triangle choke is typically executed from the guard position, where you control your opponent’s posture and positioning.
Leg Placement: One leg goes over the opponent’s shoulder, while the other leg forms the “triangle” by crossing over the first leg and locking it in place.
Arm Control: You need to control your opponent’s arm to prevent them from escaping. This is often done by trapping their arm with your legs or using your hands to secure it.
Finishing the Choke: Once the triangle is set, you apply pressure by squeezing your legs together and pulling down with your arms to restrict blood flow.

How to Perform the Triangle Choke

Alright, let’s get into the nitty-gritty of how to perform the triangle choke. Follow these steps carefully, and you’ll be well on your way to mastering this submission:

Establish Guard Control: Start by pulling your opponent into your guard. Make sure you have a strong grip on their collar or sleeves to control their posture.
Set Up the Triangle: Use one leg to hook over your opponent’s shoulder, then cross your other leg over to form the triangle. Make sure your legs are tight and your hips are elevated.
Secure the Arm: Use your hands or legs to trap your opponent’s arm, preventing them from escaping. This is crucial for finishing the choke.
Apply Pressure: Squeeze your legs together and pull down with your arms to apply the choke. Remember, it’s all about leverage, not strength.

Pro tip: Practice these steps slowly at first, focusing on precision and technique. As you get more comfortable, you can increase your speed and intensity.

Common Mistakes to Avoid

While the triangle choke is a powerful technique, it’s also easy to mess up if you’re not careful. Here are some common mistakes to avoid:

Loose Leg Placement: If your legs aren’t tight enough, your opponent can escape or counter the submission.
Poor Arm Control: Failing to secure your opponent’s arm can give them an opportunity to escape or counter with their own submission.
Not Using Leverage: Remember, the triangle choke is all about leverage. Don’t rely on strength to finish the submission.
Rushing the Finish: Take your time to set up the triangle properly before applying the choke. Rushing can lead to mistakes and missed opportunities.

Advanced Triangle Choke Techniques

Once you’ve mastered the basics, it’s time to take your triangle choke game to the next level. Here are a few advanced techniques to consider:

1. No-Gi Triangle Choke

In no-gi grappling, the triangle choke can be a bit trickier since you don’t have the gi to grip onto. However, with the right technique, it’s still highly effective. Focus on controlling your opponent’s posture and using your legs to secure the submission.

2. Reverse Triangle Choke

The reverse triangle choke is a variation where you use your legs to apply pressure from the opposite side. This technique can catch opponents off guard and is a great option if they try to defend the traditional triangle choke.

3. Triangle to Armbar Transition

If your opponent defends the triangle choke by posting their arm, you can easily transition into an armbar. This keeps them guessing and puts them in a dangerous position.

Training Tips for the Triangle Choke

Practice makes perfect, and the same goes for the triangle choke. Here are a few tips to help you improve your technique:

Drill Regularly: Spend time drilling the triangle choke with a partner. Focus on smooth transitions and precise movements.
Watch Instructional Videos: There are countless instructional videos available online from top BJJ instructors. Use these resources to refine your technique.
Roll with Different Partners: Practicing with a variety of partners will help you adapt to different body types and styles.

Conclusion

And there you have it, folks—a comprehensive guide to mastering the triangle choke. From its origins in BJJ to its dominance in MMA, the triangle choke remains one of the most effective submissions in grappling. By understanding its key components, practicing regularly, and avoiding common mistakes, you can make this move a staple in your arsenal.

So, what are you waiting for? Hit the mats, practice the triangle choke, and watch your game improve. And don’t forget to share this article with your training partners—knowledge is power, and the more you know, the better you’ll become. Until next time, stay sharp and keep rolling!