Loop Choke BJJ: White Belt Biomechanical Guide
☰Contents
Master the Loop Choke with this precise BJJ guide for white belts. Learn biomechanics, drills, and crucial injury prevention.
White
The Loop Choke is typically initiated from Closed Guard or sometimes from side control, aiming to secure a submission by constricting the carotid arteries. White belts often struggle with the precise mechanics, leading to ineffective attempts or injury.
The key insight is understanding the rotational force generated by your hips and the precise angle of your arm around the opponent's neck, not just brute strength.
This choke leverages leverage and precise body positioning to create a powerful strangulation, making it an effective tool when executed correctly.
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Grips & Mechanics
- From closed guard, establish a cross-collar grip with your right hand on the opponent's left lapel, thumb inside.
- With your left hand, secure a deep grip on the opponent's right lapel, thumb inside, creating a "figure four" grip.
- Arch your back and bring your hips to the left, creating an angle of approximately 45 degrees to your opponent's body.
- Slide your right arm (the one on the left lapel) underneath the opponent's chin, ensuring your forearm is pressed against their trachea and carotid artery.
- Simultaneously, begin to extend your right arm and rotate your hips back to the right, pulling your left lapel grip towards your right shoulder.
- Your opponent's head should be trapped between your right bicep and your chest, with your right forearm pressing across their neck.
- Maintain hip pressure and continue the rotational pull with your left hand, tightening the choke until submission.
- Ensure your weight is distributed onto your left hip, allowing your right hip to drive forward slightly.
⚠️ White Belt Warnings
- Attempting to crank the neck with your arm instead of creating a tight loop: This can strain the cervical spine ligaments, potentially leading to neck injuries like whiplash or disc issues.
- Grabbing the opponent's shoulder or chest with the choking arm: This reduces the effective choke pressure and can lead to shoulder impingement or rotator cuff strain as you try to force the position.
- Overextending your back without hip engagement: This puts excessive stress on your lumbar spine, risking a back strain or disc herniation, and fails to generate the necessary rotational force for the choke.
Drill Progressions
- Solo drilling: Practice the grip setup, hip angle, and arm insertion motion with no opponent. (5 minutes, 0% resistance)
- Partner drilling (no resistance): With a compliant partner, drill the full sequence of grips, hip movement, and choke application. Focus on feeling the pressure. (10 reps per side, 10% resistance)
- Controlled partner drilling: Apply the choke from closed guard with light pressure. Your partner can tap early to help you feel the correct mechanics. (10 reps per side, 25% resistance)
- Isolation drilling with slight defense: Your partner offers minimal resistance, perhaps by trying to posture up slightly. Focus on maintaining your position and completing the choke. (10 reps per side, 50% resistance)
- Simulated rolling: Practice the Loop Choke setup and execution during rolling, but with the understanding that you will stop if the position isn't perfect or if your partner defends effectively. (5 minutes, 75% resistance)
- Live rolling: Attempt the Loop Choke during regular sparring, focusing on identifying opportunities and executing the technique with proper timing and body mechanics. (10 minutes, 90-100% resistance)
When to Use & Counters
- WHEN TO ATTEMPT:
- When the opponent postures up slightly from your closed guard, creating space for your arm to slide under their chin.
- When you have successfully controlled the opponent's posture and can isolate one side of their neck.
- As a follow-up to a failed sweep or submission attempt where you find yourself in a dominant position.
- PRIMARY COUNTERS:
- Posture Up and Base Out: The opponent can immediately widen their base and drive their weight upwards, breaking your hip angle and preventing the arm from sliding under the chin.
- Grip Release and Head Turn: If the choke is being applied, the opponent can turn their head away from the choking arm and release the collar grip, relieving pressure.
- Shoulder Trap and Escape: The opponent can trap your choking arm with their own arm or shoulder and then shrimp their hips away to create space and escape the choke.
Related Video
Watch step-by-step breakdowns from black belt instructors:
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📋 Competition Rules
⚙️ Recommended Gear
Common BJJ Problems & FAQ
Wrist pain often stems from gripping the lapel too tightly with your fingers extended and straight, rather than using your forearm and bicep to generate the choke's rotational force. Ensure your grip is firm but not tense, and focus on pulling with your back and hips, allowing your arm to act as a fulcrum, not the primary force generator.
Against a larger opponent, focus on creating a strong hip angle and controlling their posture to prevent them from simply smashing you. Use your legs to break down their base and prevent them from standing tall. Once their posture is compromised, the arm insertion and rotational pull become more effective, as their larger frame makes it harder for them to escape the positional trap.
If your opponent is defending your Triangle Choke by posturing up and creating space, this can be an opportune moment. As they attempt to create space, their head may be slightly exposed. You can then release one leg of the triangle, transition to a cross-collar grip on the exposed lapel, and begin to insert your arm for the Loop Choke while maintaining hip control.
🥋 Related Techniques
🥋 Landed your first Loop Choke? Log every tap.
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