Monthly Technique: Triangle Choke Alternatives
This month we’re looking at one of the first attacks that you learn in Jiu‑Jitsu: the triangle choke. Despite this being one of the first attacks a white belt learns it is still one of the most effective finishes all the way up to the black belt level. Proving that we never truly grow past this technique, we only gain a deeper understanding of how to use it. In this breakdown, I will cover a variety of small adjustments and upgrades that you can use to make your triangle game even more dynamic. You can also see these details in action with my full YouTube instructional below.
Technique Snapshot
Technique: Triangle Choke
Primary Goal: Maintain control & add a variety of options from this position
Best For: All levels; especially effective for those who struggle to finish the triangle
Difficulty: Easy–Moderate
Key Concepts:
Adjusting alignment
Attacking their defenses
Not getting tunnel vision
Brief Step‑By‑Step Breakdown
Adjust the triangle at first to see if you can just finish the choke. DO this by securing your shin just above the ankle, use your other hand to push your knee away from you, walk your shoulders away from your opponent to avoid the stack and gain leverage.
Cut the angle- keep control of your shin and grab your opponents free other shoulder, turn your upper body towards that shoulder to make a 90 degree angle, angle your knees towards your face to create more pressure, squeeze your body close to them rather than just flexing your legs.
Attack their frame- If you can’t/don’t want to choke them and they are framing attack the forward and reverse wrist locks while trapping their inside arm to your hip with your forearm while cranking the wrist towards your hip.
Shoulder lock- The next option is to figure 4 the inside arm of their frame for a shoulder lock, twisting their arm against your thigh while moving your hips in the opposite ways.
Arm bar- lace your arm through their frame and secure the inside arm to your chest while putting your non choking leg over their face, then extend the arm.
Arm tucked outside- If they tuck their arm ‘into their pocket’ attack the neck compression by crossing your ankles, wrapping your arms around your knees and securing an ‘S grip’. Then extend your legs while squeezing your hugging arms.
Reverse shoulder lock- lace your near side arm through the tucket arm at the elbow pit. pull it to your chest while reaching over with your other arm and grabbing their wrist, then twist up for a strong shoulder lock.
Inverted arm bar- if they extend their arm keep your head curled towards the arm to catch it, then hug their arm art the elbow to while turning out to create an inverted arm bar.
Common Mistakes & Fixes
Mistake: Allowing opponent to stack their weight on top of you. → Fix: Remember to keep posting your arm on your own knee and walk your shoulders back to make distance and better your angle while attacking alternative options.
Mistake: Staying too committed to one technique or idea. → Fix: As they try to escape don’t be afraid to let go of the arm to reestablish your initial choke, look at these alternative subs as distractions to bait the triangle choke.
Mistake: Allowing opponent to escape while transitioning to alternative attack. → Fix: Keep methodical control of your opponent while searching for the wrist lock, arm bar, or shoulder lock. This can be done by holding your shin while switching your hips or securing an arm.
How to Add This Into Your Game/training
Grappling Game
Work on getting to the triangle and as soon as they start to defend it focus on getting control first. You can either look at finishing the triangle choke as your main goal or you can now look at it as a position of control much like mount. After you have control work on adding the alternative attacks to either distract them and open up the triangle again or chain them as a series of attacks until one gets the finish.
Training
Start in triangle with your partner either framed and slightly stacked on you or postured slightly with their hand ‘in the pocket’. They will give 30%-50% effort to defend while you practice chaining all of the attack options together (frame: wrist lock to arm bar/ pocket defense: shoulder lock to straight arm, etc). As you get more comfortable you will begin to note how each attack sets up the next and how their escapes will give you a chance to finish the original choke.
