EVERY MMA Choke Explained in 11 Minutes
0
Choke·Simply Solved
From UFC submissions like the rear-naked choke to the guillotine, we're breaking down EVERY chokehold in just 11 minutes…
Choke
Groupチョーク(Chōku)
Translation: Choke
Overview
The Choke group encompasses submission techniques that restrict the opponent's breathing by compressing the trachea (windpipe) or obstructing the airway. [1] Unlike blood chokes (strangles) which target the carotid arteries and cause unconsciousness in 6–10 seconds, true chokes prevent air from reaching the lungs and require sustained pressure over 30–60 seconds to force a tap. [1],[2] While generally considered less efficient than strangles, air chokes are devastating when applied with proper mechanics — the crushing pressure on the trachea creates intense pain and panic that can force submission even from experienced fighters. [2],[3] This group covers tracheal compression chokes, 10th Planet system chokes, and various hybrid chokes that combine airway restriction with blood flow disruption. [3]
Air ChokeTracheal ChokeWindpipe ChokeRespiratory Choke
History & Origin
Choking techniques appear in the earliest recorded martial arts, including ancient Greek pankration (5th century BCE) where throat attacks were permitted. [1] In Japan, choking (shime waza) was systematised within jujutsu schools and later formalised in Kodokan judo by Jigoro Kano, though judo tradition blurs the line between air chokes and blood strangles. [1],[2] The distinction between tracheal chokes and vascular strangles became clinically important in the 20th century as medical research clarified the different mechanisms and risks. [2],[3] In modern BJJ and MMA, both types are trained extensively, with fighters learning to apply whichever mechanism their position and grips allow. [3]
Effectiveness
Tracheal chokes are highly effective submissions that force opponents to tap from pain and air hunger, though they typically require longer application time than blood strangles. [1],[2] In MMA competition, chokes (both air and blood) account for approximately 30% of all submission finishes, making them the most common submission category overall. [2] The psychological impact of a choke — the primal panic of not being able to breathe — makes even partial choke application tactically valuable for creating openings. [3]
Lineage
Choking techniques trace from ancient pankration through Japanese jujutsu schools to Kodokan judo's shime waza curriculum. [1] Brazilian Jiu-Jitsu inherited and expanded the choke repertoire through the Gracie lineage, while catch wrestling contributed its own throat-compression traditions. [1],[2] The 10th Planet system added a modern no-gi choking framework built around unique guard positions. [2]
Competition Record
Chokes (including both air and blood varieties) are the most common submission finish category in professional MMA, accounting for roughly 30% of all submission victories in the UFC (ufcstats.com). [1] In IBJJF competition, gi-based chokes (particularly cross-collar and loop chokes) are among the highest-percentage submissions at brown and black belt levels. [1],[2]
Images
No images yet for this technique.
Sign in to suggest an image.
Biomechanical Mechanism
Primary Action — Compressing the trachea (windpipe) to restrict airflow to the lungs, distinct from blood strangles that compress the carotid arteries
Joints Involved — Wrist and forearm (primary compression surface), shoulder (positioning the choking arm), hips (generating squeeze pressure through body alignment)
Force Vector — Direct anterior-posterior compression against the throat — the forearm, hand, or body part presses the trachea backward against the cervical spine
Choke Mechanic — Tracheal cartilage rings are compressed until the airway narrows or closes completely; sustained pressure causes air hunger, pain, and eventual submission or unconsciousness from hypoxia
Position & Entry
From mount — Isolate the opponent's arm, slide the forearm across the throat, and apply downward pressure using bodyweight — the ezekiel choke and cross-collar choke are common mount-based chokes
From closed guard (bottom) — Use collar grips or forearm positioning to apply tracheal pressure while controlling the opponent's posture with the legs
From front headlock — Snap the opponent down, establish head-and-arm control, and compress the throat using the forearm or wrist bone
From back control — While less common than RNC blood strangles, short chokes and forearm compression chokes can target the trachea from rear mount
Videos
Punch Choke by Heath Pedigo
0
Choke·BJJ Fanatics
PUNCH CHOKE https://bjjfanatics.com Heath Pedigo shows how to do the Punch Choke Jiu Jitsu move in this video. Heath …
2 videos
Learn This Technique
No instructional courses yet for this technique.
Sign in to suggest a course.
Ratings
Risk of injury to the person this technique is applied to
7
Very High7/10
Tracheal compression can cause laryngeal fracture, tracheal damage, and airway swelling; more immediately painful than blood chokes but slower to cause unconsciousness; risk of lasting throat injury if applied explosively or held after submission
Skill level needed to execute this technique reliably
Intermediate
Whether this technique is allowed under major competition rule sets
Illegal
— FIAS Sport Sambo — All chokes prohibited in Sport Sambo
FIAS International Sambo Competition RulesPDFLegal
— IBJJF — Legal at all belt levels, gi and no-gi — chokes a...
IBJJF Rules Book v6.0, June 2024PDF— ADCC — Legal
ADCC Rules Update, April 2025PDF— Unified MMA — Legal — choke submissions are among the mos...
Unified Rules of MMA, August 2025PDF— FIAS Combat Sambo — Legal
FIAS Combat Sambo RulesPDFTraining Notes
✓Distinguish between air chokes and blood strangles in training — air chokes require different application mechanics and timing (Ribeiro, Jiu-Jitsu University, 2008)
✓Train chokes with gradual pressure — sudden crushing force to the trachea can cause injury even in training
✓Tap early to air chokes — unlike blood chokes where you have seconds before unconsciousness, air chokes cause progressive throat damage the longer they are held
✓Collar grip strength is essential for gi-based chokes — develop grip endurance through towel pull-ups and gi pull-ups
✓Forearm positioning is critical — the hard bone of the radius must press directly against the trachea, not the soft tissue of the inner forearm
✓Drill choke entries from every position — mount, guard, back, side control, and standing all offer choke opportunities
✓In no-gi, wrist-bone-to-throat pressure replaces collar grips — hand fighting and wrist placement become paramount
✓Combination attacks: pair chokes with armbar and triangle threats to force the opponent to choose which attack to defend (Danaher, 2015)
Common Mistakes
!Targeting the chin or jaw instead of the trachea — the choke must compress the windpipe, not push the head; adjust angle and depth
!Using arm strength alone instead of body mechanics — effective chokes use shoulder pressure, hip squeeze, and body alignment, not just arm flexion
!Holding a choke too long after the tap in training — tracheal chokes can cause lasting injury; release immediately
!Applying explosive force — gradual, increasing pressure is safer and often more effective than a sudden crush
!Confusing a chin-strap (face crank) with a proper choke — if the pressure is on the chin, the opponent can endure it; reposition to the throat
!Not controlling posture before applying the choke — if the opponent can posture up or pull away, the choke loses compression
!Neglecting grip fighting — in gi, the opponent who wins the collar grip battle usually wins the choke exchange
Related Techniques
Choke-And-Strangle-Lock — the broader group containing both air chokes and blood strangles, which share similar positions but different physiological mechanismsClinch — standing clinch positions provide entries for front headlock chokes and guillotinesPosition (Mount, Back Control) — dominant positions that provide the control needed for sustained choke applicationEscape and Reversal — choke defence and escape techniques that counter choking attempts
Counter Techniques
Chin Tuck — tucking the chin to prevent forearm access to the throat; effective but temporaryTwo-on-One Grip Fight — using both hands to strip the choking grip before it is fully setPosture Up — in guard-based chokes, posturing the head and shoulders up and away removes compression distanceFrame and Turn — framing against the choking arm and turning toward it to relieve pressureHand Fighting — proactively controlling the opponent's wrists to prevent collar grips or forearm placement
Setup Chain
1Establish Dominant Position — achieve mount, back control, front headlock, or closed guard to create choking opportunities
2Control Posture — break down the opponent's posture to bring their neck within choking range
3Secure Grips — establish collar grips (gi) or wrist/forearm placement (no-gi) on the throat
4Isolate Defence — use secondary attacks (armbar, triangle threats) to draw the opponent's hands away from defending the neck
5Apply Compression — close the choking mechanism using body alignment, hip pressure, and arm squeeze
6Maintain and Finish — sustain pressure through defensive reactions until the opponent taps or goes unconscious
Sources & References
Primary Source
Jiu-Jitsu University (Saulo Ribeiro, 2008)
1BookJiu-Jitsu University (Ribeiro, 2008)
Description sources — [1] Jiu-Jitsu University (Ribeiro, 2008) ch. on submissions [2] Medical Aspects of Boxing (Unterharnscheidt, 2003) on tracheal vs vascular mechanisms [3] Mastering Jujitsu (Gracie & Danaher, 2003)
2BookThe Encyclopedia of Brazilian Jiu-Jitsu (Renzo Gracie & Danaher, 2003)
History sources — [1] A Killing Art (Gillis, 2008) on pankration origins [2] Kodokan Judo (Kano, 1986) on shime waza formalisation [3] The Encyclopedia of Brazilian Jiu-Jitsu (Renzo Gracie, 2003)
3BookKodokan Judo (Kano, 1986)
Effectiveness sources — [1] Jiu-Jitsu University (Ribeiro, 2008) [2] UFC fight finish statistics (ufcstats.com) [3] Mastering Jujitsu (Gracie & Danaher, 2003)
4BookMedical Aspects of Boxing (Unterharnscheidt, 2003)
Official Kodokan ground technique classification system
6CitationJiu-Jitsu University (Ribeiro, 2008)
Description sources — [1] Jiu-Jitsu University (Ribeiro, 2008) ch. on submissions [2] Medical Aspects of Boxing (Unterharnscheidt, 2003) on tracheal vs vascular mechanisms [3] Mastering Jujitsu (Gracie & Danaher, 2003)
7CitationThe Encyclopedia of Brazilian Jiu-Jitsu (Renzo Gracie & Danaher, 2003)
History sources — [1] A Killing Art (Gillis, 2008) on pankration origins [2] Kodokan Judo (Kano, 1986) on shime waza formalisation [3] The Encyclopedia of Brazilian Jiu-Jitsu (Renzo Gracie, 2003)
8CitationKodokan Judo (Kano, 1986)
Effectiveness sources — [1] Jiu-Jitsu University (Ribeiro, 2008) [2] UFC fight finish statistics (ufcstats.com) [3] Mastering Jujitsu (Gracie & Danaher, 2003)
9CitationMedical Aspects of Boxing (Unterharnscheidt, 2003)
Community
Athletics
Requires
grip strength (especially for gi chokes), forearm endurance, precise wrist/forearm placement against the trachea
Favours
long arms (easier to wrap around the neck), strong grip, heavy chest pressure for top-position chokes
Key muscles
forearm flexors and extensors (grip), biceps and shoulder (squeeze), core (body alignment and pressure generation)
Sub-techniques
10th Planet Choke
FamilyThe 10th Planet Choke family covers choking submissions developed within Eddie Bravo's 10th Planet Jiu-Jitsu system — specifically designed for no-gi grappling and applied from the system's proprietary guard positions (Rubber Guard, Mission Control, Truck) and unique entanglement pathways. [1] These chokes address the fundamental problem of no-gi choking: without gi collars for grip, traditional BJJ chokes are unavailable, so 10th Planet developed novel choking pathways using the legs, body positioning, and creative arm configurations. [1,2] The most famous 10th Planet chokes include the gogoplata (shin-across-throat choke from Rubber Guard), the Twister (a spinal crank from the Truck that functions as a choke on the neck), and various guillotine-style chokes entered from the system's unique guard positions. [2,3] While requiring flexibility and familiarity with 10th Planet nomenclature, these chokes have proven effective in EBI, ADCC, and MMA competition. [3]
9 subfamilies·9 techniquesExplore
Fundamental Choke
FamilyThe Fundamental Choke family covers the core choking techniques that form the foundation of submission grappling's choke curriculum — the essential air chokes, collar chokes, and hybrid chokes that every grappler learns first and that remain effective at the highest levels of competition. [1] This family includes the cross-collar choke (the most fundamental gi choke, applied from mount, guard, and side control), the ezekiel choke (sleeve-assisted forearm choke), guillotine variations (front headlock chokes), and the baseball bat choke. [1,2] These 'fundamental' chokes are distinguished from specialised system chokes (like 10th Planet chokes) by their universal applicability across all grappling styles and their presence in virtually every BJJ curriculum worldwide. [2,3] Many of these chokes have decided World Championship matches and UFC title fights, demonstrating that mastery of fundamentals trumps exotic technique at every level. [3]
15 subfamilies·15 techniquesExplore
Notes
The choke group covers fundamental choking techniques common across multiple grappling systems. Triangle choke appears in 156 passages, guillotine in 592 across 61 books. Blood chokes cause unconsciousness in 5-10 seconds by occluding the carotid arteries bilaterally. (200+ books; Kano, Kodokan Judo; Ribeiro, Jiu-Jitsu University)
Frequently Asked Questions
When should I use a guillotine choke instead of other submissions?
The guillotine is one of the fastest ways to end a fight in submission grappling and is especially effective when your opponent shoots for a takedown with their head exposed. According to Simply Solved, it's a powerful submission that gets the job done fast—Khabib famously used it to finish Conor McGregor at UFC 229.
How do I escape a guillotine choke from the bottom?
Instead of trying to pull your head out, pass to side control and apply heavy shoulder pressure onto your opponent's neck while trapping their arm and driving your weight down to cut off blood flow. This counter has become the go-to defense against the guillotine choke.
What makes the punch choke effective against high-level opponents?
According to Heath Pedigo, the punch choke might be easier to hit on higher-level guys because they don't expect it as much as the cross collar choke, which they anticipate. The key is using a loose initial grip so you can pull the collar down and punch it across with better leverage.
Where should my fist be positioned when applying a punch choke?
Heath Pedigo emphasizes keeping your fist close to the neck, positioned almost underneath the chin rather than straight in the neck, so you can cut off the artery effectively without needing your whole fist pressed against it.
How does the Choke work?
The Choke group encompasses submission techniques that restrict the opponent's breathing by compressing the trachea (windpipe) or obstructing the airway. Unlike blood chokes (strangles) which target the carotid arteries and cause unconsciousness in 6–10 seconds, true chokes prevent air from reaching the lungs and require sustained pressure over 30–60 seconds to force a tap.
Where does the Choke come from?
Choking techniques appear in the earliest recorded martial arts, including ancient Greek pankration (5th century BCE) where throat attacks were permitted. In Japan, choking (shime waza) was systematised within jujutsu schools and later formalised in Kodokan judo by Jigoro Kano, though judo tradition blurs the line between air chokes and blood strangles.
Is the Choke legal in competition?
IBJJF: legal — Legal at all belt levels, gi and no-gi — chokes are the safest submission cat…; IJF: legal — Legal (shime-waza) — strangulation techniques are one of three permitted subm…; ADCC: legal — Legal; Unified MMA: legal — Legal — choke submissions are among the most common finishes in MMA; FIAS Sport Sambo: banned — All chokes prohibited in Sport Sambo; FIAS Combat Sambo: legal — Legal
How dangerous is the Choke?
Danger rating 7/10. High — tracheal compression can cause laryngeal fracture, tracheal damage, and airway swelling; more immediately painful than blood chokes but slower to cause unconsciousness; risk of lasting throat injury if applied explosively or held after submission
How do I set up the Choke?
The standard setup chain: Establish Dominant Position → Control Posture → Secure Grips → Isolate Defence → Apply Compression → Maintain and Finish.
How do I defend against the Choke?
Standard counters include: Chin Tuck — tucking the chin to prevent forearm access to the throat; effective but temporary / Two-on-One Grip Fight — using both hands to strip the choking grip before it is fully set / Posture Up — in guard-based chokes, posturing the head and shoulders up and away removes compression distance / Frame and Turn — framing against the choking arm and turning toward it to relieve pressure.
What are the variants of the Choke?
Common variants: Tracheal compression choke (direct forearm or hand pressure against the windpipe (e.g…); 10th Planet system choke (chokes developed within Eddie Bravo's no-gi system, appli…); Gi-based lapel choke (using the opponent's or own gi collar/lapel to create tra…); Forearm guillotine (guillotine choke variations that emphasise tracheal compr…); Hybrid choke-strangle (techniques that combine airway and blood flow restriction…).
How effective is the Choke in competition?
Chokes (including both air and blood varieties) are the most common submission finish category in professional MMA, accounting for roughly 30% of all submission victories in the UFC (ufcstats. com).
What are common mistakes when doing the Choke?
Top errors to watch for: Targeting the chin or jaw instead of the trachea — the choke must compress the windpipe, not push the head; adjust an… / Using arm strength alone instead of body mechanics — effective chokes use shoulder pressure, hip squeeze, and body al… / Holding a choke too long after the tap in training — tracheal chokes can cause lasting injury; release immediately / Applying explosive force — gradual, increasing pressure is safer and often more effective than a sudden crush.
What are other names for the Choke?
The Choke is also known as Chōku, Air Choke, Tracheal Choke, Windpipe Choke, Respiratory Choke.