Top 10 Leg Locks From ADCC
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Leg Choke·FloGrappling
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Leg Choke
Familyレッグチョーク(Reggu Chōku)
TransliterationTranslation: Leg Choke (katakana loanword)
Overview
Leg chokes are submissions that use the legs — primarily the thighs and calves — to compress the neck and restrict blood flow or airflow. [1] The triangle choke (sankaku-jime) is the defining technique of this family: the attacker traps the opponent's head and one arm between the legs, then locks a figure-four with the legs to squeeze the opponent's own trapped shoulder into one carotid while the attacker's thigh compresses the other. Triangle chokes can be applied from guard (most common), mount, side control, and back control positions. Other leg chokes include the head-and-arm triangle using the legs, gogoplata (shin choke), and various calf-compression chokes. The triangle choke is one of the highest-percentage submissions in both gi and no-gi competition because the legs generate significantly more squeezing force than the arms. [2]
History & Origin
Sankaku-jime (三角絞め, triangle strangle) has its origins in Kodokan Judo, where it was classified as a shime-waza technique. [1] However, the triangle choke was largely dormant in judo competition until its rediscovery and popularization in Brazilian Jiu-Jitsu, particularly from the closed guard position. Rolls Gracie is often credited with popularizing the triangle choke in BJJ during the 1970s and 1980s. In MMA, the triangle choke became a signature finish — Vicente Luque, Demetrious Johnson, and many others have used it at the highest levels. [2] Modern innovations include the reverse triangle, mounted triangle, and no-arm triangle variations.
Effectiveness
Leg-based chokes — including triangles, headscissors, and gogoplata variants — represent one of the most dangerous submission families in grappling. The legs generate far more squeezing power than the arms [1]
Lineage
Leg chokes span all major grappling traditions. The triangle (sankaku-jime) comes from judo; headscissors from ancient wrestling; modern variations developed through BJJ innovation by athletes like Ryan Hall and Eddie Bravo [1]
Competition Record
The triangle choke alone is one of the most common submissions at every level of competition — IBJJF, ADCC, and MMA. Leg chokes collectively represent a massive percentage of all submission finishes [1]
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Biomechanical Mechanism
Primary Action — Bilateral compression of the carotid arteries — restricts blood flow to the brain, causing unconsciousness within seconds
Joints Involved — Cervical spine (lateral flexion), glenohumeral joint of the trapped arm (if arm-in), nuchal region
Force Vector — Lateral squeeze creates inward pressure on both sides of the neck simultaneously
Choking Mechanism — Vascular strangle — occludes carotid arteries and jugular veins, distinct from airway (tracheal) chokes
Position & Entry
From back control with seatbelt — Establish hooks or body triangle, slide choking arm under the chin, connect hands and squeeze
From turtle top (back take) — Break down the turtle, insert hooks, secure seatbelt grip, slide to back control and apply the choke
From standing back clinch — Secure rear body lock, drag opponent to the mat while inserting hooks, transition to choking position
Videos
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Ratings
Risk of injury to the person this technique is applied to
7
Very High7/10
Leg-based chokes compress carotid arteries and can restrict airway
Skill level needed to execute this technique reliably
Advanced
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
✓The leg choke family encompasses all choking and strangling submissions that primarily use the legs as the choking mechanism — including headscissors, triangles, and gogoplata-type shin chokes (Danaher, Triangles: Enter the System, 2017)
✓The legs are the most powerful choking instruments available: the thigh adductors generate significantly more force than the arms, making leg chokes among the most powerful submissions
✓The family divides into three subfamilies: headscissors strangles (thigh compression, head only), triangular strangles (thigh compression with arm-triangle mechanism), and shin chokes (shin bone on neck)
✓Leg chokes are unique in grappling: they attack the neck using the body's strongest limbs while the hands remain free for head control, grip management, and positional adjustment
✓The triangle choke is the most well-known leg choke: it combines thigh compression with the opponent's shoulder to create bilateral arterial occlusion
✓Leg chokes work from multiple positions: guard (the most common), mount, back, side control, north-south, and standing — the versatility of the legs makes them applicable everywhere
✓The evolution of leg chokes — from basic headscissors to systematic triangle attacks to the modern leg-choke systems of Danaher and Ryan — represents one of the deepest areas of grappling technique
Common Mistakes
!Only training triangles from this family — headscissors and shin chokes (gogoplata) are equally valid; a complete leg-choke game uses all three subfamilies
!Not understanding the differences between subfamilies — headscissors (head only), triangles (head plus arm), and shin chokes (shin on throat) have different mechanics
!Neglecting leg flexibility and strength — leg chokes require both the flexibility to position the legs and the adductor strength to compress; train both
!Only attacking from guard — leg chokes work from mount, back, side control, and standing; develop entries from multiple positions
!Not chaining leg chokes with other submissions — the triangle chains with armbars and omoplata; the headscissors chains with north-south choke; develop the transition game
!Relying solely on squeezing force — leg chokes work through structure (angle, lock, shoulder positioning) as much as force; technique matters more than strength
!Not recognising leg-choke opportunities — the opponent's head enters leg-choke range during many transitions; develop the recognition to capitalise on these moments
Related Techniques
Counter Techniques
Tuck Chin — protect the neck by lowering the chin to prevent the choke from sinkingTwo-on-One Grip Fight — use both hands to strip the choking grip before it locksTurn Into — rotate toward the choking arm to relieve carotid pressurePosture Up — straighten the spine and create distance to break the choking angle
Setup Chain
1Achieve Controlling Position — secure the position from which the choke is applied
2Isolate the Neck — clear defending hands and establish access to the throat
3Set the Grip — lock the choking configuration (arm, lapel, or leg placement)
4Apply Pressure — squeeze to compress the carotid arteries for the finish
Sources & References
Primary Source
Japanese BJJ community standard katakana transliteration
1OtherJapanese Martial Arts Community Terminology
Japanese BJJ community standard katakana transliteration
2OtherJapanese Combat Sports Katakana Convention
Standard katakana transliteration of Western martial arts terminology (外来語) — used in Japanese MMA, boxing, and BJJ communities
3CitationJapanese BJJ community standard katakana transliteration
Japanese terminology sourced from Japanese BJJ community standard katakana transliteration
Community
Athletics
Requires
hip flexibility, long legs relative to torso
Favours
longer limbs for easier figure-four lock around head and arm
Key muscles
hip adductors, hamstrings, quadriceps
Sub-techniques
Headscissors Strangle
SubFamilyThe headscissors strangle uses both legs clamped around the opponent's head (without trapping an arm) to create bilateral compression on both sides of the neck. [1,2] Unlike the triangle choke, which requires an arm trapped inside, the headscissors relies solely on the squeezing power of both legs against the temples and neck. Pure headscissors are less effective as blood chokes than triangles but can generate powerful compression and serve as control positions that set up transitions. [3]
1 genera·11 techniquesExplore
Triangular Strangle
SubFamilyThe triangular strangle (sankaku-jime) is the primary triangle choke — the attacker locks a figure-four with the legs around the opponent's head and one arm, squeezing the thighs together to compress both carotid arteries. [1,2] The trapped arm acts as a wedge against one side of the neck while the attacker's thigh compresses the other side. Applied most commonly from closed guard, the triangle can also be executed from mount, side control, and back control. [3,4,5]
1 genera·15 techniquesExplore
Frequently Asked Questions
How does the Leg Choke work?
Leg chokes are submissions that use the legs — primarily the thighs and calves — to compress the neck and restrict blood flow or airflow. The triangle choke (sankaku-jime) is the defining technique of this family: the attacker traps the opponent's head and one arm between the legs, then locks a figure-four with the legs to squeeze the opponent's own trapped shoulder into one carotid while the attacker's thigh compresses the other.
Where does the Leg Choke come from?
Sankaku-jime (三角絞め, triangle strangle) has its origins in Kodokan Judo, where it was classified as a shime-waza technique. However, the triangle choke was largely dormant in judo competition until its rediscovery and popularization in Brazilian Jiu-Jitsu, particularly from the closed guard position.
Is the Leg 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 Leg Choke?
Danger rating 7/10. Very High — leg-based chokes compress carotid arteries and can restrict airway
How do I set up the Leg Choke?
The standard setup chain: Achieve Controlling Position → Isolate the Neck → Set the Grip → Apply Pressure.
How do I defend against the Leg Choke?
Standard counters include: Tuck Chin — protect the neck by lowering the chin to prevent the choke from sinking / Two-on-One Grip Fight — use both hands to strip the choking grip before it locks / Turn Into — rotate toward the choking arm to relieve carotid pressure / Posture Up — straighten the spine and create distance to break the choking angle.
What are the variants of the Leg Choke?
Common variants: Standard triangle (classic figure-four leg lock around the head and one arm …); Reverse triangle (legs locked from behind or inverted angle for different a…); Mounted triangle (applied from mount position with gravity assisting the sq…); No-arm triangle (both arms excluded, legs-only compression on the neck).
How effective is the Leg Choke in competition?
The triangle choke alone is one of the most common submissions at every level of competition — IBJJF, ADCC, and MMA.
What are common mistakes when doing the Leg Choke?
Top errors to watch for: Only training triangles from this family — headscissors and shin chokes (gogoplata) are equally valid; a complete leg… / Not understanding the differences between subfamilies — headscissors (head only), triangles (head plus arm), and shin… / Neglecting leg flexibility and strength — leg chokes require both the flexibility to position the legs and the adduct… / Only attacking from guard — leg chokes work from mount, back, side control, and standing; develop entries from multip….
What are other names for the Leg Choke?
The Leg Choke is also known as Reggu Chōku, Ashi-jime, Leg Strangle, Leg-Assisted Choke.