Introduction & Drill Purpose

Professor Gustavo introduces a fundamental flow drill designed to develop hip mobility, leg dexterity, and coordinated arm-leg transitions. This armbar-triangle-omoplata sequence is appropriate for senior white belts and intermediate students seeking to improve submission transitions from closed guard.

Armbar Setup & Control

From closed guard with opponent in good posture, establish a double C-grip on the opponent's hand. Pull the opponent toward you using both arms and legs simultaneously, bringing the knees close to the chest to break posture and control distance.

Armbar Position & Leg Placement

Transition grip to the tricep and secure control under and behind the armpit. Place the knee tight against the shoulder to prevent arm extraction, then climb the leg over the back with the shin parallel to the mat. Position the hamstring parallel to the opponent's neck and clamp down firmly.

Armbar Finish & Escape Setup

Complete the armbar by sliding both hands to the wrist and applying pressure through hamstring and hip angle. In the drill, the opponent uses chest pressure to free their arm, which determines the next transition: triangle if the arm bends inward, omoplata if the arm remains straight or extends outward.

Armbar to Omoplata Transition

When the opponent's arm remains bent at the elbow after escaping the armbar, transition to omoplata by controlling the ankle to prevent the opponent from jumping sideways or rolling forward. If the opponent postures up, swing the leg to the opposite side of their head, lock the ankle cross-grip, and adjust angle for the finish.

Omoplata Position & Options

From omoplata, maintain control by gripping either the arm or leg depending on the desired finish. The position provides continuous flow options, allowing transitions back to armbar or maintenance of the submission through positional control.

Alternative Sequence: Armbar to Triangle

Execute the armbar setup identically, but when the opponent's arm bends toward the chest, transition to triangle instead. Lock the arm in place to prevent escape, then swing the second leg across the opponent's back and drive the head into triangle position.

Triangle to Omoplata & Continuous Flow

From triangle position, when the opponent postures upward, transition to omoplata. This creates a continuous flow cycle where the drill alternates between triangle and omoplata, with each position triggering the next transition based on opponent posture responses.

BJJ Flow Drill: Armbar Triangle Omoplata From Closed Guard

MMA Leech

Pull Out of Armbar to Triangle

2 min read·8 key moments·PT4M2S video

Key Takeaways

•Introduction & Drill Purpose
•Armbar Setup & Control
•Armbar Position & Leg Placement
•Armbar Finish & Escape Setup

Watch our Special FREE Tutorials at http://www.mmaleech.com/free-stuff/ Go to our Facebook page for the latest trends in BJJ and MMA. https://www.facebook.com/mmaleech. Here is a quick flow drill that I like to teach to my students in order to develop their hip mobility, leg dexterity, and coordination between arms and legs. You gotta be familiar with the armbar, triangle, and omoplata, so if you are a brand new white belt this is probably not the best drill for you... But if you are familiar with those submissions, this drill can definitely help your transitions and Jiu Jitsu overall. Hope you like it. Gustavo Gasperin BJJ Black Belt

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Frequently Asked Questions

What does this video teach about pull out of armbar to triangle?

This video covers introduction & drill purpose, armbar setup & control, armbar position & leg placement. It provides detailed instruction from MMA Leech.

How long does it take to learn pull out of armbar to triangle?

The basic mechanics can be understood in a single session, but developing reliable execution requires consistent drilling over weeks of practice. This 8-part breakdown helps structure your training by isolating each phase of the technique.