Rear Naked Choke: A White Belt's Biomechanical Guide

1. Secure the opponent's back with both hooks (feet inside opponent's thighs, knees bent at 90 degrees).
2. Place your right arm's bicep firmly against the left side of the opponent's neck, ensuring the shoulder is high.
3. Grip your own right bicep with your left hand, creating a 'figure-four' or 'seatbelt' grip around the neck.
4. Drive your right shoulder forward and down, creating pressure into the carotid artery.
5. Simultaneously, pull your opponent's head down and towards your right side with your left hand.
6. Ensure your chest is tight against the opponent's back, preventing them from creating space.
7. Apply steady, controlled pressure by squeezing your arms together and driving your shoulder forward.

• Applying the choke by simply pulling the opponent's head back with one arm: This can strain the cervical spine ligaments and cause neck hyperextension injuries. The correct method is to use the bicep and forearm to compress the artery, with the secondary arm providing stability and leverage.
• Gripping the opponent's shoulder or head with the choking arm: This reduces the surface area for compression and can lead to elbow or shoulder joint injuries from twisting. The grip should be on your own bicep for a secure, biomechanically sound choke.
• Allowing the opponent to create space between your chest and their back: This compromises the control needed for the choke and can lead to wrist or finger sprains if you try to compensate with excessive force. Maintain tight chest-to-back contact to prevent escape.

1. Solo drill: Practice the grip and body positioning without a partner. Focus on the 'figure-four' grip and shoulder drive. (10 reps)
2. Partner drill (no resistance): With a compliant partner, practice the entire sequence from securing the back to applying the choke. Focus on correct body alignment. (10 reps per side)
3. Partner drill (light resistance): Partner offers minimal resistance, allowing you to feel the correct pressure points. Focus on maintaining control and applying the choke. (5 reps per side)
4. Partner drill (medium resistance): Partner actively tries to defend, but without full power. Work on overcoming light defense and securing the submission. (5 reps per side)
5. Live rolling (controlled): Attempt the choke during a controlled roll. Focus on setting up the position and executing the technique. (3-5 minutes)
6. Live rolling (full resistance): Apply the choke during a live roll with full intensity, aiming for submission. (5 minutes)

• WHEN TO ATTEMPT:
• When you have secured the opponent's back control position.
• When the opponent is turtled and you can establish hooks.
• When the opponent attempts to escape from the back and you can re-secure.
• PRIMARY COUNTERS:
• Defense 1 (Chin Tuck): The opponent tucks their chin tightly to their chest, preventing the choking arm from reaching the carotid artery. The attacker must then adjust by driving the head forward and slightly to the side to expose the artery.
• Defense 2 (Arm Escape): The opponent uses their free arm to push against the attacker's choking arm or bicep to create space. The attacker counters by tightening their grip and driving their shoulder into the opponent's neck to maintain pressure.
• Defense 3 (Bridging/Shrimping): The opponent attempts to bridge or shrimp to create space and off-balance the attacker. The attacker maintains tight hooks and uses their weight to stay attached, preventing the escape.

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