Triangle Choke BJJ: White Belt Guide
☰目次
Master the Triangle Choke in BJJ. This precise guide for white belts explains biomechanics, drills, and common mistakes for effective submission.
White
The Triangle Choke is a submission hold applied from the guard, aiming to compress the carotid arteries and restrict blood flow to the brain.
White belts often struggle due to incorrect limb positioning and insufficient hip pressure, leading to the opponent escaping or resisting effectively.
The key is creating a complete 'figure-four' lock around the opponent's neck and arm, using your legs to constrict, not just squeeze.
グリップ・生体力学
- From closed guard, secure a cross-collar grip with your left hand on the opponent's right lapel, pulling them forward and slightly to your left.
- Swing your right leg up and over the opponent's right shoulder, aiming to place your right ankle across their left shoulder blade. Your right hip should angle towards the opponent's hips.
- Bring your left leg to meet your right, placing your left foot on your right shin, creating a figure-four lock. Your left knee should be near your right hip.
- With your right leg now locked, drive your hips forward and slightly up, simultaneously pulling the opponent's head down with your collar grip.
- Arch your lower back and squeeze your knees together, ensuring your right shin presses against the opponent's neck and your left hamstring presses against their right shoulder.
- Adjust your hips to be perpendicular to the opponent's body. This shifts your weight and creates optimal leverage.
- Release the collar grip and use your left hand to grab your right shin, reinforcing the leg lock and increasing pressure. This prevents the opponent from posturing up.
⚠️ 白帯の注意点
- Attempting to 'squeeze' the triangle with your legs alone: This places excessive strain on your knee ligaments (ACL/MCL) and hip flexors, potentially causing tears or strains. The correct action is to lock your legs and drive your hips forward.
- Not fully extending the opponent's arm across their own neck: This allows the opponent to create space and escape by posturing up or turning their head. Ensure the opponent's arm is trapped, creating the 'triangle' shape.
- Allowing the opponent to stack you: If your hips aren't angled and you don't drive forward, a heavier opponent can stack you, putting immense pressure on your spine and potentially causing disc injury. Maintain hip angle and forward hip drive.
ドリル段階
- Solo drill: Practice the leg lock sequence from closed guard, focusing on the figure-four position and hip angle without a partner. (50 reps)
- Partner drill (no resistance): Partner allows you to set up the triangle from closed guard. Focus on correct grip and leg placement. (20 reps)
- Partner drill (light resistance): Partner offers minimal resistance as you secure grips and lock legs. Focus on hip drive. (25% resistance, 15 reps)
- Partner drill (controlled): Partner attempts to defend without actively trying to escape. Focus on finishing the choke with correct hip pressure. (50% resistance, 10 reps)
- Scenario drill: Partner starts in guard. You attempt to create the opening and secure the triangle. Partner defends actively but safely. (75% resistance, 5 reps)
- Live rolling: Attempt the triangle choke as opportunities arise during sparring. Focus on proper setup and execution. (100% resistance, 5 minutes)
使うタイミング・カウンター
WHEN TO ATTEMPT:
- When the opponent is postured up in your closed guard, creating an opening for your leg to go over their shoulder.
- When the opponent tries to pass your guard and their arm becomes isolated, creating a "three-on-one" situation with your legs and their arm.
- When you have established a strong cross-collar grip and can pull the opponent's head down into the choke.
PRIMARY COUNTERS:
- Stacking defense: Opponent drives their weight forward, stacking you by pushing your hips down with their shoulders. To counter, maintain hip angle and drive hips forward. If stacked, release the triangle and revert to guard.
- Releasing the triangle and switching to an armbar: If the opponent defends the triangle by posturing up, you can sometimes transition to an armbar by stepping over their head and securing the arm.
- "Smash Pass" counter: Opponent attempts to "smash" their way through the triangle by driving forward and flattening you. Maintain hip angle and continue to drive hips forward. If flattened, release and reset.
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よくある質問・トラブル
Neck pain without tightness often indicates that your head is not properly trapped within the triangle. The pressure should be on the opponent's carotid arteries, not your own neck. Ensure your shin is firmly against their neck and your hamstring is against their shoulder. Drive your hips forward to create the constricting pressure.
Against a larger opponent, leverage and precision are paramount. Focus on securing a deep cross-collar grip to break their posture. Ensure your leg goes high over their shoulder, and lock your figure-four with your shin pressing into their neck. Drive your hips forward aggressively to create the angle and pressure, rather than relying on raw strength.
Attempt the triangle when the opponent is postured up or their arm is isolated, creating the necessary 'triangle' shape. Abandon it if the opponent successfully stacks you, escapes their arm, or if you cannot achieve the correct hip angle. It's better to reset to guard than to force a bad submission and risk injury.
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