Rear Naked Choke: White Belt Biomechanics Guide

1. Establish back control with both hooks (feet) inside the opponent's thighs, knees bent at 90 degrees, hips connected to their lower back.
2. Position your right arm under the opponent's chin, bicep pressed firmly against their right carotid artery.
3. Reach your left hand over the opponent's left shoulder, gripping your own right bicep, creating a "figure-four" grip.
4. Tuck your chin to your chest, ensuring your head is behind the opponent's head for control and leverage.
5. Slightly rotate your hips to your left, driving your right bicep deeper into their neck.
6. Squeeze your elbows together, maintaining constant pressure on the carotid arteries without lifting your opponent.
7. Engage your core and gluteal muscles to maintain hip connection and prevent the opponent from escaping your back control.

• Gripping the opponent's shoulder instead of your own bicep: This fails to create the necessary pressure on the carotid artery, allowing blood flow to continue. The correct action is to grip your own bicep, ensuring your forearm contacts the artery.
• Arching your back excessively to apply pressure: This can hyperextend the lumbar spine, leading to lower back pain or injury. Instead, drive your hips forward and engage your core for a stable base.
• Applying pressure with the forearm across the trachea (windpipe): This is a dangerous, non-technical choke that can cause tracheal damage. The choke must be applied to the carotid arteries on either side of the neck.

1. Solo drill: Practice the "figure-four" grip and bicep placement on a training dummy or pillow for 10 reps per side, 0% resistance.
2. Partner drill (no resistance): From back control, practice establishing the grip and body position with a compliant partner for 5 reps per side, 0% resistance.
3. Partner drill (light resistance): Work on the choke with a partner offering minimal resistance, focusing on maintaining control and grip integrity for 5 reps per side, 25% resistance.
4. Controlled progression: Practice the choke with a partner who allows you to secure the position and apply light pressure, focusing on the squeeze for 5 reps per side, 50% resistance.
5. Semi-live drill: Attempt the choke from back control against a partner who defends passively, with the goal of securing the position and initiating the choke for 3 rounds, 75% resistance.
6. Live rolling: Apply the Rear Naked Choke during rolling, focusing on proper setup and execution against a resisting opponent for 2 rounds, 90-100% resistance.

• WHEN TO ATTEMPT:
• When you have secured back control with both hooks in.
• When the opponent attempts to peel your hooks off or turn into you.
• When the opponent is turtled and you can establish a dominant back mount.
• PRIMARY COUNTERS:
• When defending, immediately drive your chin into the choking arm's bicep to create space and prevent the grip from tightening. If the grip is not fully secured, attempt to turn into the choking arm and face your opponent.
• If the choking arm is deep, attempt to pry the choking arm's elbow open with your hands, creating space to breathe and potentially escape the position.
• If the opponent is losing the grip, or if you have created enough space, immediately try to turn your hips towards the opponent's legs and attempt to scramble to a neutral or advantageous position.

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