In the high-stakes world of grappling, being caught in a submission feels like the end of the line. However, as we detailed in our guide to the Top 10 most popular submissions in MMA, every offensive move has a technical weakness. This guide covers how to escape MMA chokes by using the same defensive principles as the world’s elite fighters.
To truly master how to escape MMA chokes, you must move past panic and focus on “addressing the primary threat”—usually the arm wrapped around your throat—before the attacker can close the circuit.
1. Escaping the Rear-Naked Choke (RNC)
The RNC is the “late-game” boss of grappling. If you want to learn how to escape MMA chokes from the back, early recognition is everything.
- The “Two-on-One”: Grab the opponent’s “choking arm” with both of your hands and pull down. You cannot be choked with one hand.
- Tuck and Turn: Drop your chin into the crook of their elbow and turn your head toward the side opposite of the choke.
Master the Rear-Naked Choke defense. This video provides a technical comparison between MMA and Karate defensive styles for the sport’s most common finish.
2. The Guillotine Escape: The “Safe Side” Side-Step
The Guillotine is a front-facing threat. Understanding how to escape MMA chokes from the front headlock requires you to beat the opponent’s leverage.
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- Look Up: Turn your head toward their hip and look at the ceiling to straighten your windpipe.
- Clear the Hips: Immediately step your body to the side opposite of your trapped head. This breaks their ability to arch their back and finish.
3. Surviving the Triangle Choke: Posture is Power
When students ask how to escape MMA chokes from the guard, the Triangle is the most common concern.
- Posture Up: Drive your hips forward and straighten your spine. If your head is pulled down, the choke tightens; if you look at the ceiling, the choke breaks.
- Stack Them: Walk your weight onto the opponent, pinning their hips so they can’t adjust the angle of their legs.
4. Breaking the Arm-Triangle: “Answer the Phone”
This pressure-based choke is typically finished from the mount.
- The Phone Grip: Bring your trapped hand to your ear (as if answering a phone). This simple move prevents your own shoulder from being crushed into your neck, buying you time to bridge and roll.
5. Beating the D’Arce & Anaconda
These “head and arm” submissions are crafty. The key to how to escape MMA chokes like these is freeing your trapped elbow.
- Post Out: If they haven’t locked their grip yet, post your free hand on the mat and drive your weight into them to collapse their “figure-four” arm position.
| Submission | Focus of Defense | Survival Rate (Locked) |
|---|---|---|
| Rear-Naked Choke | Hand Fighting (Two-on-One) | Low (Early move required) |
| Guillotine | Body Positioning (Side-Step) | Medium |
| Triangle Choke | Spinal Posture (Look Up) | High (If early) |
| Arm-Triangle | Shoulder Space (Phone Grip) | Medium |
| D’Arce / Anaconda | Elbow Positioning (Post Out) | Medium |
Stay Ahead of the Game
Learning how to escape MMA chokes is a lifelong pursuit. For a full breakdown of the offensive side of these moves, revisit our essential guide to the Top 10 MMA Chokes.
For more technical breakdowns and live fight analysis:
- Join Ringside Report MMA (Thursdays 8 PM ET): We break down every UFC submission finish and escape.
- Join Wrestling Uncensored (Fridays 10 PM ET): See how these real-world escapes differ from the choreographed drama of the WWE and AEW.
What is the hardest submission you’ve ever had to get out of? Share your experience in the comments below!
What is the difference between a blood choke and an air choke?
A blood choke restricts the flow of oxygenated blood to the brain by compressing the carotid arteries on the sides of the neck. An air choke targets the windpipe (trachea), obstructing breathing. In MMA, blood chokes are preferred because they require less force and work faster.
Is it possible to escape a fully locked Rear-Naked Choke?
While technically possible if the attacker makes a mistake in their foot placement or grip, the success rate of escaping a fully locked RNC is very low. The best defense is proactive: fighting the hands before the “second arm” moves behind your head.
Why do fighters “tap out” instead of going to sleep?
Fighters tap out to signal submission and avoid injury or unconsciousness. In the case of air chokes, it prevents damage to the trachea; in blood chokes, it prevents the temporary loss of consciousness that occurs when the brain is deprived of oxygen.
What is the fastest choke in MMA history?
The “fastest” submissions often occur when a fighter catches a Guillotine or a Rear-Naked Choke within the first minute of a round, frequently following a failed takedown or a knockdown.
