How to Twirl an Arnis Stick
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Standard Spinal Twist DefenceΒ·Daniel Bernas
Here's a guide to learning how to twirl an Arnis stick for Filipino Martial Arts. In this video, I include a step by steβ¦
Translation: standard spinal twist defence
Range & classification
Category
Strike & defenceLocksClose rangeFighting multiple people
Distance
CloseMiddleLong
Overview
Standard Spinal Twist Defence works to keep the shoulders and hips aligned, preventing the opponent from creating the rotational separation needed for spinal twist submissions. [1] The defender focuses on turning the entire body as a unit in the direction of the twist, reducing the relative rotation between spine segments. [1],[2] Hand fighting to strip the opponent's control of the head or upper body is critical, as the twist requires the attacker to control the upper body while the lower body is locked. [2],[3]
History & Origin
Country of originΒ· shown in random order
- BrazilBJJ, MMA
- JapanBJJ
- USAMMA, Catch Wrestling
- EnglandCatch Wrestling
Effectiveness
The standard spinal twist defence. [1]
Lineage
A defence against twister-type attacks. [1]
Competition Record
Used in no-gi competition. [1]
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Biomechanical Mechanism
Primary Action β Preventing or reducing the effect of an incoming attack through physical interception, evasion, or structural positioning
Joints Involved β Varies by defence type β blocks use arms/shins, evasions use head/body movement, sprawls use hips
Force Vector β Opposing or tangential to the attack β either absorbing, redirecting, or evading the incoming force
Defensive Principle β Economy of motion β the best defence uses minimal movement to neutralise the maximum threat
Position & Entry
From threatened position β Recognise the incoming attack, select the appropriate defensive response, and execute it with proper timing
As reactive defence β When attacked, use the trained defensive technique to neutralise the threat
As preemptive defence β Maintain position and distance to prevent the opponent from initiating the attack
Variants
Standard defence β primary defensive technique from the most common position
Reactive defence β triggered by the opponent's attack, minimal movement for maximum protection
Proactive defence β anticipating the attack and positioning to neutralise it early
Counter defence β using the defensive movement to create an immediate counter-attack opportunity
Videos
1 video
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Ratings
Risk of injury to the person this technique is applied to
3
Moderate3/10
Submission defence involves resisting joint locks/chokes; risk of injury if defence fails or is delayed
Skill level needed to execute this technique reliably
Intermediate
Whether this technique is allowed under major competition rule sets
β Unified MMA β Legal defensive technique
Unified Rules of MMA, August 2025PDFβ IBJJF β Legal β defensive techniques are fundamental to g...
IBJJF Rules Book v6.0, June 2024PDFβ IJF β Legal defensive action
IJF Sport and Organisation Rules 2025, Article 27PDFβ ADCC β Legal
ADCC Rules Update, April 2025PDFβ UWW β Legal defensive technique
UWW International Wrestling Rules, January 2026PDFβ FIAS Sport Sambo β Legal
FIAS International Sambo Competition RulesPDFTraining Notes
βStandard spinal twist defence: rotate the hips to match the shoulders, fight the head control with both hands, and free the trapped leg from the entanglement (Eddie Bravo, Mastering the Twister, 2006)
βStep 1: when you feel the opponent begin to twist, immediately rotate your hips in the same direction as your shoulders
βStep 2: use both hands to fight the opponent's grip on your chin or head β this is the lever they use to twist
βStep 3: work to free the bottom leg from the lockdown or leg entanglement β without the lower body lock, the twist cannot be completed
βStep 4: once the twist pressure is relieved, turn into the opponent and work to establish a guard or top position
βThe hip rotation is the most critical element β if your hips match your shoulders, there is no twist
βAgainst the truck-position twister, focus on preventing the opponent from threading the arm under your chin
βDrill the defence starting from the truck position, as this is where most twisters are applied
Common Mistakes
!Keeping the hips stationary while fighting the head control β hip rotation is more important than hand fighting
!Allowing the lockdown to stay locked while fighting the upper body control β address the leg entanglement first
!Fighting the chin control with one hand β you need both hands to prevent the head from being pulled across
!Not recognizing the setup from truck position β by the time you feel the twist, the opponent is ahead
!Trying to bridge out of the twister β the twist is rotational, so bridging (extension) doesn't address the force vector
!Panicking and twisting wildly β controlled, directed hip rotation is the only effective defence
!Not training twister defence because it's rare β when it is applied, the consequences are severe
Related Techniques
Counter Techniques
Setup Chain
1Anticipate the Attack β read the opponent's intention through body cues
2Execute Defence β apply the specific defensive technique with proper timing
3Recover Stance β return to a balanced fighting position immediately
4Counter or Disengage β capitalize on the opening or create safe distance
Sources & References
Primary Source
Jiu-Jitsu University (Saulo Ribeiro, 2008)
1BookBoxing (Dempsey, 1950)
Alias sources β [1] Jiu-Jitsu University (Ribeiro, 2008) [2] Fundamentals of Brazilian Jiu-Jitsu (Danaher, 2012) [3] Brazilian Jiu-Jitsu: Theory and Technique (Gracie, 2001)
2BookKarate-Do Kyohan (Funakoshi, 1935)
Effectiveness sources β [1] Mastering the Rubber Guard (Bravo, 2006)
3OtherJapanese Combat Sports Katakana Convention
Standard katakana transliteration of Western martial arts terminology (ε€ζ₯θͺ) β used in Japanese MMA, boxing, and BJJ communities
4CitationBoxing (Dempsey, 1950)
Alias sources β [1] Jiu-Jitsu University (Ribeiro, 2008) [2] Fundamentals of Brazilian Jiu-Jitsu (Danaher, 2012) [3] Brazilian Jiu-Jitsu: Theory and Technique (Gracie, 2001)
5CitationKarate-Do Kyohan (Funakoshi, 1935)
Effectiveness sources β [1] Mastering the Rubber Guard (Bravo, 2006)
Community
Athletics
Requires
reaction speed, structural body mechanics, defensive awareness
Favours
quick reflexes and conditioned defensive surfaces
Key muscles
varies β forearms (blocking), legs (movement), core (stability)
Frequently Asked Questions
How does the Standard Spinal Twist Defence work?
Standard Spinal Twist Defence works to keep the shoulders and hips aligned, preventing the opponent from creating the rotational separation needed for spinal twist submissions. The defender focuses on turning the entire body as a unit in the direction of the twist, reducing the relative rotation between spine segments.
Where does the Standard Spinal Twist Defence come from?
Standard spinal twist defence was developed as twisting submissions gained prevalence in no-gi grappling and MMA, with specific defensive protocols taught for the twister and related techniques. It is now standard curriculum in advanced submission defence training.
Is the Standard Spinal Twist Defence legal in competition?
Unified MMA: legal β Legal defensive technique; IBJJF: legal β Legal β defensive techniques are fundamental to grappling; IJF: legal β Legal defensive action; ADCC: legal β Legal; UWW: legal β Legal defensive technique; FIAS Sport Sambo: legal β Legal
How dangerous is the Standard Spinal Twist Defence?
Danger rating 3/10. Moderate β submission defence involves resisting joint locks/chokes; risk of injury if defence fails or is delayed
How do I set up the Standard Spinal Twist Defence?
The standard setup chain: Anticipate the Attack β Execute Defence β Recover Stance β Counter or Disengage.
How do I defend against the Standard Spinal Twist Defence?
Standard counters include: Timing β attack when the defence is recovering or between movements / Feint β use deception to create openings in the defensive structure / Angle Change β attack from an unexpected angle that the defence does not cover.
What are the variants of the Standard Spinal Twist Defence?
Common variants: Standard defence (primary defensive technique from the most common position); Reactive defence (triggered by the opponent's attack, minimal movement for β¦); Proactive defence (anticipating the attack and positioning to neutralise it β¦); Counter defence (using the defensive movement to create an immediate countβ¦).
How effective is the Standard Spinal Twist Defence in competition?
Used in no-gi competition.
What are common mistakes when doing the Standard Spinal Twist Defence?
Top errors to watch for: Keeping the hips stationary while fighting the head control β hip rotation is more important than hand fighting / Allowing the lockdown to stay locked while fighting the upper body control β address the leg entanglement first / Fighting the chin control with one hand β you need both hands to prevent the head from being pulled across / Not recognizing the setup from truck position β by the time you feel the twist, the opponent is ahead.
What are other names for the Standard Spinal Twist Defence?
The Standard Spinal Twist Defence is also known as SutandΔdo Supainaru Tsuisuto, Basic Twister Defence, Standard Spine Lock Escape, Twist Escape.