North-South Choke BJJ for White Belts
☰目次
Master the North-South Choke in BJJ with this biomechanically accurate guide for white belts. Learn grips, execution, and common mistakes.
White
The North-South Choke is a submission applied from the North-South position, aiming to constrict the carotid arteries. It's a fundamental choke that rewards precise body mechanics over brute strength.
White belts often struggle because they rely on squeezing rather than creating leverage and isolating the neck. This leads to inefficient attempts and potential injury.
The key to this choke is controlling the opponent's head and shoulder to create a powerful shearing force through your chest and arms.
グリップ・生体力学
- From the North-South position, secure your opponent's head with your left arm, placing your bicep firmly against their neck, just below the jawline. Your hand should grip your own left bicep.
- Your right hand grips the back of your opponent's left shoulder blade, palm facing down. This grip prevents them from shrimping out or turning into you.
- Drive your chest down onto your opponent's sternum, aligning your body perpendicular to their torso. Your hips should be directly over their hips.
- Arch your lower back slightly and extend your legs, creating a fulcrum with your hips. This shifts your weight forward and down.
- Rotate your hips to the right, simultaneously pulling your left arm (around the neck) towards your right hip. This motion isolates the neck and creates the choking pressure.
- Keep your elbows tucked in close to your body. Your left elbow should point towards your opponent's feet and your right elbow towards their head.
- Apply steady pressure by driving your chest down and slightly forward, while simultaneously squeezing your arms together and rotating your hips. The pressure comes from the combined shearing and compression.
⚠️ 白帯の注意点
- Incorrectly gripping the shoulder: If your right hand slides up to the opponent's neck or traps their arm, you lose the shoulder control necessary to prevent them from turning into you. This can strain your shoulder joint or lead to your arm being trapped in a kimura.
- Trying to squeeze with arms only: Relying solely on arm strength to choke will not be effective and can lead to bicep tears or elbow hyperextension. Focus on using your body weight and hip rotation for leverage.
- Letting your hips fall back: If your hips drift away from your opponent's hips, you lose the crucial base and leverage needed to apply the choke. This makes the choke ineffective and can strain your lower back as you try to compensate.
ドリル段階
- Solo drilling: Practice the body positioning, hip alignment, and arm placement without a partner. Focus on the smooth transition between steps. (50 reps)
- Partner drill (no resistance): Your partner lies passively in the North-South position. Execute the choke, focusing on precise grip and body mechanics. (25 reps per side)
- Partner drill (light resistance): Your partner offers minimal resistance, allowing you to feel the pressure and make adjustments. They may try to slightly turn their head or hips. (25 reps per side)
- Partner drill (medium resistance): Your partner actively tries to defend by shrimping or bridging, but not with full force. Focus on maintaining your position and applying the choke. (25 reps per side)
- Controlled rolling (90% resistance): Engage in rolling with a partner who understands the technique. They will defend realistically, but you can tap early if needed. Focus on executing the choke from the North-South position. (5 rounds, 2 minutes each)
- Live rolling (100% resistance): Attempt the North-South Choke during live rolling with partners of similar or slightly higher skill level. Focus on timing and recognizing opportunities. (10 rounds, 3 minutes each)
使うタイミング・カウンター
- WHEN TO ATTEMPT:
- When you achieve a dominant North-South position after a guard pass or scramble.
- When your opponent is turtled defensively and you can secure their head and shoulder.
- When your opponent attempts to shrimp out from side control and you can transition to North-South.
- PRIMARY COUNTERS:
- Shrimping and bridging: The opponent can shrimp their hips away and bridge to create space and potentially escape the position. The attacker must maintain hip pressure and adjust their base.
- Turning into the attacker: The opponent can attempt to turn their body towards the attacker, often to face them. The attacker must use their shoulder grip to prevent this and maintain head control.
- Framing with arms: The opponent can try to create frames with their arms to push the attacker away or create space. The attacker must keep their elbows tight and continue to drive their weight forward.
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よくある質問・トラブル
Neck pain often occurs when you are trying to squeeze the choke solely with your arms, putting excessive pressure on your own neck muscles or straining your traps. The North-South Choke is a compression choke, not a squeezing choke. Ensure your left bicep is firmly against the side of their neck, your right hand controls their shoulder, and you drive your chest down while rotating your hips. This shifts the pressure to their carotid arteries and reduces strain on your own neck.
Against a larger opponent, brute strength is your enemy. Focus intensely on biomechanics and leverage. Ensure your chest is firmly on their sternum and your hips are directly over theirs to minimize their ability to create space. Use your body weight by arching your back and driving your hips forward. The key is to control their head and shoulder to prevent them from turning into you, then use your hip rotation and chest pressure to create the shearing action.
The ideal time to transition to the North-South Choke from side control is when your opponent attempts to shrimp away from your pressure, creating a gap. As they move their hips, you can quickly adjust your weight to the North-South position, securing their head and shoulder before they can fully recover their guard. Alternatively, if they turtle defensively, you can capitalize by sliding into the North-South position and attacking the neck.
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