Bow and Arrow Choke BJJ: White Belt Guide

Master the Bow and Arrow Choke with this biomechanically precise guide for BJJ white belts. Learn setup, execution, and common pitfalls.

Choke
White

This choke is typically applied from the back-Mount position, aiming to restrict blood flow to the brain. White belts often struggle due to a lack of body control and understanding of leverage. The key mechanical insight is utilizing your body as a fulcrum to create a powerful lever with the opponent's lapel and your leg.

🥋 Landed your first Bow and Arrow Choke? Log every tap.

Track submissions, sessions & streaks — free forever.

Try Free →

Contents

Grips & Mechanics

Secure the opponent's far-side lapel with your right hand, creating a deep "X" grip (thumb inside the lapel).
Establish a "seatbelt" grip with your left arm around the opponent's neck, trapping their head.
Position your right leg across the opponent's hips, with your knee pointing towards their left hip.
Walk your hips to your right, creating a perpendicular angle to the opponent's spine.
Drive your left shoulder into the opponent's head, forcing their chin down.
Simultaneously, pull the far-side lapel (your right hand) towards your left hip, creating tension.
Extend your right leg forcefully, creating a fulcrum against their hip to increase the choke's leverage.
Maintain constant pressure on the lapel and keep your left shoulder driving into their head.

⚠️ White Belt Warnings

Applying the choke by simply "pulling hard" on the lapel without proper body positioning can strain your shoulder joint (rotator cuff) due to uncontrolled external rotation.
Attempting to crank the neck with your arms instead of using the lapel and leg leverage can hyperextend the cervical spine, risking ligament damage.
Grabbing the opponent's gi too high on the shoulder or neck can lead to a weak choke and allow them to escape, potentially causing your own arm to be exposed to a counter-submission.

Drill Progressions

Solo drill: Practice the lapel grip and body positioning without a partner (50 reps).
Static partner drill: With a compliant partner in back-mount, practice the grip transitions and hip movement at 25% resistance (20 reps per side).
Controlled movement drill: Progress to moving your hips and extending your leg while the partner offers minimal resistance (50% resistance, 20 reps per side).
Assisted choke drill: Apply the choke with your partner verbally indicating when the choke is applied, focusing on the mechanics (75% resistance, 15 reps per side).
Live rolling – limited: Practice the Bow and Arrow Choke only when the opportunity arises in a controlled roll (90% resistance, 5 minutes).
Live rolling – full: Attempt the Bow and Arrow Choke during regular rolling, focusing on understanding the setup and timing (100% resistance, 10 minutes).

When to Use & Counters

WHEN TO ATTEMPT:
When you have secured a strong back-mount position with a deep "seatbelt" grip.
When the opponent is attempting to defend by turning into you or bridging.
When you can isolate the opponent's far-side collar and create a significant lapel grip.
PRIMARY COUNTERS:
Defending the Lapel Grip: If the opponent secures the far-side lapel, immediately "frame" with your elbow, creating space between their grip and your neck, and attempt to peel their hand off.
Defending the Body Position: If the opponent's leg is not effectively across your hips, bridge your hips towards their leg and attempt to "post" your foot on their thigh to create distance and break their base.
Defending the Choke: If the choke is being applied, turn your head into the choking arm to relieve pressure and immediately work to "underhook" their arm that is controlling your head, creating an escape path.

Watch step-by-step breakdowns from black belt instructors:

▶ Search Bow and Arrow Choke on YouTube

🥋 Can't find the exact detail you need? Save your instructor's video URL in BJJ App (free) →

📋 Competition Rules

IBJJF Rules → ADCC Rules → Competition Guide →

⚕️ Training Safety & Performance

🛡️ Injury Prevention 🔥 Warm-Up ⚖️ Weight Cutting 🧠 Mental Game 📋 Comp Prep

⚙️ Recommended Gear

🥋 Best BJJ Gi 🦷 Best Mouthguard

Common BJJ Problems & FAQ

Q: Why does my wrist hurt when I try to do the Bow and Arrow Choke?

Wrist pain often occurs when you grip the lapel too far down the opponent's gi or if your wrist is bent excessively backward. Ensure your "X" grip is deep on the lapel with your thumb inside, and keep your wrist in a neutral or slightly flexed position. Focus on pulling the lapel towards your opposite hip, not just "yanking" it.

Q: How can I apply the Bow and Arrow Choke against a much bigger opponent?

Against a larger opponent, leverage is paramount. Focus on achieving a very deep lapel grip and a tight "seatbelt." Crucially, ensure your right leg is positioned high on their hip, creating a strong fulcrum. Drive your hips perpendicular to their spine and use your entire body weight to extend your leg, rather than relying solely on upper body strength.

Q: When is the best time to attempt the Bow and Arrow Choke from back-mount?

The most opportune moment is when the opponent is actively trying to turn into you or bridge to escape your back control. These movements often create openings for you to secure the lapel and establish the necessary body positioning. Avoid attempting it when they are flat on their back and you have no control over their hips.

Rear Naked Choke Triangle Choke Guillotine Choke Ezekiel Choke D'Arce Choke