jiu jitsu arm barWhether you’re relatively new to grappling, or whether you have years of experience under your belt, we all get caught in the occasional arm bar. Training brazilian jiu jitsu arm bar drills will help you build the skill set to defend these techniques. Even though in the beginning you will be forced to tap out many times dont let yourself get discouraged, the truth is that it’s simply a part of the learning process. Let’s take a look at three Jiu Jitsu arm bar drills that you can use to stop getting caught in this trap.

Three Defensive Brazilian Jiu Jitsu Arm Bar Drills

Drill #1: Posturing Up

You will need a partner for this drill. One partner should start in the other’s guard. As the bottom partner attempts to set-up the arm bar, the top partner should posture up by looking towards the ceiling, tightening their arm, and pushing their hips forward. This will successfully prevent the bottom partner from applying the arm bar by preventing him from getting his leg over your head. Here are some keep tips to keep in mind:

  • Keep your eyes on the ceiling and angle your hips slightly to the side if you’re the top person. If the bottom partner can successfully bring your head closer to his head, then the chances of applying the arm bar will dramatically increase.
  • The top partner should remember to keep their spine straight, but not so far to the point that they are leaning backwards. While leaning too far backwards won’t necessarily lead to a submission, it will place the top guy in a relatively bad position.

This drill is great for preventing the arm bar entirely. For a defensive drill that will help you break free of a slightly deeper arm bar, check out drill number two.

Drill #2: Stacking

With this drill, the partner applying the arm bar should begin with the submission relatively tight. The second partner should be standing, with their weight slightly over the bottom partner’s head. At this point, the top partner should shift all of their weight over the bottom partner’s upper body, causing an overload of pressure.

This is one Jiu Jitsu  arm bar drill that effectively simulates a real-life grappling situation. After the top partner has stacked the bottom one, they will need to wait for their arm to be released from the submission before attempting a guard pass. It is important that the top partner doesn’t attempt to escape while stacking. Otherwise, they may fall even deeper into the arm bar.



Drill #3: Head-Out Escape

This drill is designed for when you are caught in an arm bar, but your opponent already has their legs over your face while you are flat on your back. Remember that you are not lost in this situation. Keeping your arm tight to your body (grabbing your neck/collar preferably), use your other arm to push your opponent’s leg under your head. This will accomplish two things:

  • It will create a window for the arm bar escape
  • It will lessen the overall pressure being brought on by the submission

After you’ve brought your partner’s leg under your head, bridge backwards until you are able to completely rotate your hips and get back into the guard. Be sure to apply each one of these Jiu-Jitsu drills several times for optimal effect.