A Better Way
Squeezing the Knees
The triangle choke is one of Brazilian Jiu-Jitsu’s most iconic submissions, yet for many practitioners, finishing it can be surprisingly elusive. Despite having all the elements in place—legs locked, posture broken, and head control established—the choke might still feel impossible to finish, no matter how hard you “squeeze your knees.” What often happens is a lot of effort and strain lead to frustration, exhaustion, and sometimes even losing the position entirely.
The Common Misconception
When instructed to “squeeze your knees” to finish the triangle, many of us interpret this as a directive to crush our thighs together using pure adduction. This approach, while intuitive, heavily relies on the adductors—muscles designed for stabilization and alignment rather than generating significant power. Overemphasis on this kind of squeezing leads to several problems:
• Inefficiency: The legs tire quickly, diminishing the ability to apply consistent pressure.
• Misalignment: Focusing on bringing the knees together often compromises the optimal angle of the choke, reducing its effectiveness.
• Vulnerability: Burning out your legs in this way often results in losing control, allowing your opponent to escape or counter, often ending up in top-side control.
The Real Goal: Internal Rotation and Extension
What truly makes the triangle effective isn’t just knee adduction—it’s the combination of internal hip rotation and leg extension. By engaging the larger, more powerful muscles of your hips and thighs, you can create a scissor-like effect that applies exponentially more pressure with less effort. This principle transforms the triangle choke from a “brute force” submission to a mechanically efficient one.
The Key Adjustment
Instead of focusing on pulling your knees together, think about this alternative approach:
1. Drive Your Feet Out and Down
Imagine extending your legs as if you’re trying to drive both feet into the mat on either side of your opponent. This movement creates a scissor-like mechanism, where your thighs naturally compress toward each other as your legs extend outward and downward.
• Why it Works: By engaging the larger gluteal and quadriceps muscles, you generate more powerful and efficient pressure without relying on the smaller adductor muscles.
2. Visualize a Pincer Effect
The action of extending your legs outward while maintaining a tight lock at your opponent’s neck creates a pincer-like effect, where the knees naturally collapse inward as the legs extend. This motion doesn’t just crush—it tightens the triangle’s geometry, cutting off blood flow and air with minimal effort.
3. Engage Your Core
To maximize the pressure, engage your core to pull your opponent’s head deeper into the choke while simultaneously extending your legs. This dual action increases the compression on the neck and prevents your opponent from posturing up or creating space.
4. Adjust Your Angle
Optimal pressure in a triangle choke often requires a slight adjustment to your angle. Pivot your hips so you’re more perpendicular to your opponent, ensuring that your choking leg cuts cleanly across their neck and your other leg locks securely over their back. This alignment enhances the leverage of the scissor effect.
Practical Drill to Reinforce This Concept
To refine this movement, practice the following drill:
1. Start with a dummy or a training partner in a relaxed position. Lock in a triangle but don’t focus on squeezing your knees yet.
2. Imagine your legs as scissors and practice extending your feet outward and downward as if trying to touch the floor. Visualize the effect this has on your knees naturally compressing inward.
3. Gradually add resistance from your partner to mimic real scenarios. Work on maintaining your angle and driving with your hips and legs rather than relying on pure adduction.
Why This Adjustment is Game-Changing
By shifting from a “knee-squeezing” mindset to one focused on leg extension and internal rotation, you’ll:
• Generate More Power: Engage stronger muscles to apply pressure more effectively.
• Conserve Energy: Reduce strain on your adductors and avoid the fatigue that comes with inefficient mechanics.
• Increase Submission Success: Tighten the choke by naturally closing the space around your opponent’s neck.
• Improve Control: Maintain better positional stability, reducing the risk of your opponent escaping or reversing the position.
Summary: A Better Triangle Finish
The next time you find yourself in an “almost there” triangle, remember that brute force isn’t the answer. Instead of squeezing your knees together, focus on driving your feet out and down, creating a scissor-like effect that amplifies your power. Combine this with proper alignment and core engagement, and your triangle choke will become not just a submission, but a highly efficient weapon in your arsenal.