The best techniques for pro mma submissions: essential moves and expert strategies
- kennyherrholz
- Jun 3
- 11 min read
Winning in mixed martial arts often comes down to who can master the most effective submission techniques. The best submission techniques in pro MMA are the rear-naked choke, guillotine choke, and armbar, because these moves work consistently even against tough opponents. Successful fighters use grappling skills to gain dominant positions and set up these high-percentage submissions.
Learning submissions isn’t just about knowing the moves. Positioning, timing, and training are all important for fighters who want to finish their matches on the ground. To reach a high level in MMA, athletes focus on both fundamental and advanced submission tactics to improve their chances in the cage.
Key Takeaways
Dominant submission techniques boost success in MMA.
Control and setup are as important as the finish.
Continuous training and strategy make submissions work.
Fundamentals of MMA Submission Techniques
Mastering submissions in mixed martial arts requires a solid understanding of grappling, body control, and technique. Fighters use these skills to finish matches or gain an advantage against opponents from different martial arts backgrounds.
Principles of Grappling in MMA
Grappling is a core part of mixed martial arts. It involves using body positioning, leverage, and timing to control or subdue an opponent. Fighters often focus on takedowns, positional control, and escapes.
Good grapplers learn to anticipate their opponent’s movements and counter them. Balance and grip strength play major roles. MMA athletes develop these skills through wrestling, jiu-jitsu, and judo.
During a bout, grapplers must also defend against strikes while seeking to advance position. Adaptability is vital, because fighters must shift between striking and grappling as situations change. Grappling techniques are often trained both in live sparring and through drills.
Understanding Submission Holds
A submission hold is used to force an opponent to tap out or risk injury. Some of the most common submissions in MMA include the rear naked choke, armbar, kimura, and triangle choke. Each of these moves targets a specific joint or artery.
Techniques like the armbar hyperextend the elbow, while chokes like the rear naked choke cut off blood flow or air. Setting up submissions depends on creating openings, timing, and precise control.
Fighters practice moving from one technique to another to improve finishing rates. Many use feints or transitions to keep opponents guessing. The effectiveness of a submission depends on proper mechanics and tight application.
Key Differences: Gi vs. No-Gi Submissions
The gi is a traditional uniform used in jiu-jitsu. In gi matches, grips on sleeves, collars, and pants allow for different types of submissions and controls.
In no-gi or MMA, fighters wear shorts and sometimes a rash guard, so they cannot grab clothing. This changes the grip options and often makes matches faster and more dynamic. Submissions like leg locks and chokes must be performed using only body grips.
No-gi grappling in MMA also requires more focus on controlling wrists, ankles, and necks. Many top MMA submission techniques are adapted from both gi and no-gi styles, but must be adjusted to account for sweat and slippery opponents.
Essential Submission Moves and Setups
Pro MMA fighters use moves like the arm bar, triangle choke, and rear naked choke to force opponents to tap out. Each submission depends on body positioning, timing, and understanding basic grappling from Brazilian Jiu-Jitsu.
Arm Bar Techniques
The arm bar is a classic submission that targets the elbow joint. It is often set up from the guard, mount, or transition situations. Fighters isolate one of their opponent’s arms, secure it between their legs, and apply pressure with their hips to force the joint past its normal range.
In BJJ and the UFC, details matter. Keeping the thumb up, pinching the knees, and controlling the wrist makes the technique harder to escape. Common setups include using strikes to distract, then spinning into the arm bar when the opponent posts an arm defensively.
The arm bar is effective because it works from many positions. Practice and precision help fighters finish the move before the opponent can escape or counter. Check out more on high success BJJ submissions.
Triangle Choke Execution
The triangle choke uses a fighter’s legs to choke their opponent by encircling the neck and one arm. It usually happens from the guard position. A fighter traps one arm and brings the other leg over the opponent's neck, locking the ankle under the knee.
This move creates a blood choke by squeezing the carotid arteries, making opponents tap quickly if done right. Controlling posture is important; fighters pull the opponent’s head down and adjust angles to apply maximum pressure. Timing is also key—fighters snap on the choke when their opponent tries to pass or leave an arm inside the guard.
Details such as foot placement, keeping the knee tight, and grabbing the shin for locking the choke can decide whether the triangle choke is successful. It remains a favorite among BJJ specialists for its efficiency in MMA.
Rear Naked Choke Strategies
The rear naked choke is another top submission, popular both in Brazilian Jiu-Jitsu and the UFC. It is executed from the back control position. Fighters thread one arm under the opponent’s chin and lock it with the other arm behind the head.
Finishing details matter. Keeping the opponent’s back flat to the mat, using hooks with the legs, and controlling wrist fights helps prevent escape. The choke does not require a gi or clothing, making it perfect for MMA.
Fighters often soften up defenders with strikes or hand fighting before sliding the arm in place. Applying gentle but steady pressure leads to a quick tap or even unconsciousness, making this one of the most trusted MMA submissions.
Takedowns and Positioning for Submissions
Takedowns and control of position decide how well a fighter can start and finish submissions in MMA. The right technique for off-balancing an opponent and landing in a dominant spot is key to beating high-level resistance.
Single-Leg and Double-Leg Takedowns
The single-leg and double-leg takedowns are essential for bringing a fight to the ground smoothly. Single-leg takedowns allow a fighter to isolate one of an opponent’s legs, making it easier to drive them off balance and land in half-mount or side control. Double-leg takedowns use both hands to attack both legs, often resulting in a powerful slam and control over the hips.
Wrestlers and MMA fighters use both moves to limit damage and keep their heads safe from strikes during the entry. Fighters often transition directly from a completed takedown into submission attempts, such as the guillotine or D’Arce choke. Effective setups for these moves include inside block takedowns and ankle picks, as described in high-level examples.
Key points for landing these takedowns:
Keep the head close to the opponent’s body.
Change levels quickly to get under the opponent’s hips.
Use the arms to lift and drive or turn the opponent.
Hip Throws and Sacrificial Throws
Hip throws and sacrificial throws are powerful weapons, especially for fighters experienced in judo or sambo. Hip throws use the hips as a pivot point, levering the opponent up and over. Moves like the outside foot sweep and back throws help in transitioning straight into dominant positions, like full-mount or side control, where submissions are easier to set up.
Sacrificial throws involve a controlled fall, such as dropping to the mats to flip the opponent over. Although riskier, these moves can catch an opponent off guard and open up instant submission chances, but fighters must be aware of counters and scrambling situations. Fighters often blend judo throws with wrestling pressure to stay on top and avoid losing position.
Some effective examples:
Harai goshi (sweeping hip throw)
Tomoe nage (sacrifice throw)
Ankle pick transition to the ground
Angle Control and Clinch Work
Controlling the angle and using the clinch are important in MMA for safe entries and control. The clinch is where the fighter can break their opponent’s balance (called Kuzushi in judo), control their movement, and launch attacks without getting hit by strikes. Fighters work for underhooks or wrist control to block defense and open takedown chances.
Angle control helps a fighter avoid being taken down themselves and creates paths for inside trips or outside sweeps. In the clinch, short strikes soften up the opponent while the fighter hunts for a takedown or prepares to climb to the back. By winning hand position and dominating the angle, it’s easier to land submissions such as the arm triangle or to move right into technical positions like half-mount or back control.
For more on clinch setups and securing submissions from dominant positions, see strategies discussed on BJJ in MMA.
Tips for the clinch:
Keep the head tight to the opponent’s chest or chin.
Use underhooks to control posture and balance.
Mix striking and grappling to keep the opponent defensive.
Advanced Grappling and Submission Tactics
Elite fighters use advanced grappling by blending smooth transitions, creative attacks, and solid defensive moves. Precise timing, smart reversals, and controlling the ground game are essential for success in pro MMA.
Transitioning Between Positions
Transitioning between positions is a core skill in submission grappling. Knowing how and when to move from guard to mount or from side control to back control can open up new attack options. Fighters work on smooth transitions by using techniques like shrimping away to recover guard or create space.
They aim to secure strong positions such as full mount, side control, or back control. A well-timed buck and roll can reverse a bad spot and land a fighter on top. Effortless switching between offensive and defensive postures improves the chance of locking in a submission or escaping danger.
Controlling the opponent’s hips and shoulders helps with stability and balance during these transitions. Practicing transitions using drills, like positional sparring, refines technique and timing. These movements are basic building blocks for higher-level strategies.
Combination Attacks and Fakes
Mixing submissions with combination attacks keeps the opponent guessing. Advanced fighters chain one submission to another—moving from an armbar to a triangle choke, for example—or shift quickly between grips. These tactics increase the success rate since defending one attack can leave the opponent vulnerable to another.
Fakes are also used to create openings. A fighter might threaten a full-nelson or half-nelson to get the opponent to react, then switch to another attack. Cross the face pressure, used during transitions, forces the opponent to move and expose their neck or arms.
Effective combinations rely on good timing and hand-fighting skills. Attacks should be set up seamlessly so the opponent can’t predict the next move. Mastering these strategies makes it hard for the opponent to settle into any one defense.
Submission Defense and Escapes
Being skilled at defending submissions is as important as attacking. Fighters need to spot threats early and use solid defensive tactics like posture control, hand fighting, and frames. Escapes such as shrimping away help maintain distance when stuck under an opponent.
Reversals, like the buck and roll, turn a defensive spot into an offensive one. Knowing how to block or counter submissions from all angles—especially common moves like armbars, chokes, and leg locks—is critical for survival in MMA.
Practicing key escape drills from bad positions, such as flat on the back or trapped under mount, builds muscle memory. Defenses are strengthened by familiarizing with the most-used submission holds and learning how to anticipate each step.
Timing and Reversals
Great fighters use timing to their advantage in both attacks and escapes. Recognizing when an opponent is off-balance or moving is key for effective reversals. Fighters who master timing know how to “feel” when to act, turning a tough situation into a chance for a reversal or escape.
Reversals like the buck and roll rely on waiting for the right moment—when the opponent shifts weight or loses base. Quick reactions, combined with proper technique, can flip positions. Timing also plays a role in countering submissions by intercepting attacks before they are fully locked in.
Developing timing requires a lot of live practice against skilled partners. Over time, fighters become more comfortable predicting and responding to the opponent’s moves, which improves their ground game and overall success rate.
For more details on high-level submission strategies, see these effective advanced grappling techniques and top-rated BJJ submissions.
Training Strategies for Improving MMA Submissions
Practicing submissions in pro MMA requires live resistance, proper tools, and feedback from experienced coaches. Attention to details like grip, timing, and fitness levels also plays a key role in getting results.
Role of Sparring and Live Drills
Sparring builds real-world submission skills under resistance. By rolling with different partners, fighters learn to adapt techniques and fix mistakes. Live drills, like situational rolling, focus on starting from tough positions, forcing quick problem solving.
Controlled sparring allows grapplers to attempt submissions at full speed, while reducing injury risk. Feedback from sparring partners or a coach can highlight areas that need improvement. Regular sparring sharpens timing and helps fighters develop confidence to use submissions during competitions.
Recording sparring sessions can be used for review. Watching footage helps fighters recognize missed chances and correct form, leading to steady progress. These sessions make sure techniques work when the pressure is on.
Training Equipment and Conditioning
Specific gear supports submission training. Grappling dummies, resistance bands, and mats are commonly used for extra reps, grip practice, and injury prevention. Using these tools makes it easier to drill submissions safely and often.
Hand strength is crucial for locking in chokes and joint locks. Exercises like farmer's walks, fat grip training, and pinch grip holds improve grip strength for MMA, which is essential for finishing submissions. Maintaining overall fitness through cardio, strength, and flexibility helps fighters stay effective under fatigue.
Keeping conditioning high means athletes are less likely to lose control of a submission due to exhaustion. Regular use of training equipment also helps prevent overuse injuries, letting fighters train more often at a higher intensity.
Personal Training and Coaching Guidance
A coach provides guidance on technical details, such as hand placement and weight transfer. Personalized feedback from coaches or experienced teammates pinpoints weaknesses and tracks progress over time.
Personal training sessions allow extra attention to tricky submissions and specific competition goals. Coaches might use video analysis to slow down footage and point out small mistakes. Feedback from a coach can make the difference between finishing and losing a submission in close matches.
Having a plan customized by a coach helps fighters prepare for specific challenges and adapt to different opponents in competitions. Working one-on-one often speeds up improvement and fixes small gaps in technique that group classes may miss.
Applications and Ethics in MMA Submission Fighting
Submission techniques in MMA require skill, timing, and a deep understanding of their effects. These moves are not only used in high-level promotions like the UFC but also have real-world applications and ethical standards that guide their use.
Submissions in UFC and Major Promotions
In top-level MMA promotions such as the UFC, fighters often use submissions like the rear naked choke, armbar, and guillotine. These moves can end a fight without the need for continued striking like punches or kicks.
Athletes spend hours drilling submissions to ensure execution is accurate and, when needed, safe for both themselves and their opponent. Submission victories are respected for their technical skill and control, showing mastery over both offense and defense.
The diversity of martial arts backgrounds—wrestling, Brazilian jiu-jitsu, karate, and kickboxing—impacts how submissions are set up. For example, fighters might use striking to distract an opponent before attempting a submission, or blend punches and crosses to create openings. For this reason, these techniques are valued for their versatility in MMA events, as noted in Common Submissions in MMA.
Self-Defense Applications
Many of the same submissions found in professional MMA have roots in self-defense. Techniques like the armbar or triangle choke allow someone to control or subdue an attacker without using excessive force.
These submissions are useful when a person needs to protect themselves but wishes to avoid serious injury to the attacker. Moves are often used to restrain rather than harm, especially when escape rather than domination is the goal.
Martial arts such as Brazilian jiu-jitsu and judo train practitioners to use leverage and technique, not raw power. This approach makes submissions practical against larger or stronger opponents. Striking arts like karate and kickboxing focus more on punches and kicks, but some crossover occurs, especially in MMA training.
Sportsmanship, Tap Outs, and Respect
Ethics are central to MMA submission fighting. Fighters are taught from early training to value sportsmanship and respect for both the rules and opponents.
When a submission is applied, the defending fighter can “tap out” by tapping the opponent or the mat, or verbally signaling surrender. This action must be respected without hesitation—failure to let go immediately can lead to injury and disciplinary action.
Tapping out is considered honorable; it shows a fighter’s awareness of their limits and respect for their own safety. This attitude helps build the reputation of MMA as a sport where skill and mutual respect matter just as much as victory. Many promotions, including the UFC, emphasize these values to ensure a safe and fair contest every time competitors enter the cage.
