How to Do Arm Bars

Arm bars are a type of grappling lock used in multiple martial arts disciplines. Though there are many different styles of arm bars, the effect of each is a hyperextension of your opponent's elbow and shoulder joints. In competitive martial arts, arm bars are used as a technique to force an opponent into submission. Arm bars can also be used in self-defense situations. To avoid injuring yourself or your opponent, only practice your technique with a trained professional martial artist.

Things You'll Need

  • Practice mat
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Instructions

    • 1

      Sit in the mounted position on top of your opponent, who is lying flat and facing up at you. Have your opponent extend both arms upward, as if to perform a chokehold.

    • 2

      Place your right palm firmly against your opponent's sternum. This allows you to hold his body pinned against the floor. Hook your left arm around your opponent's extended right arm. Place your left palm flat against your right hand on your opponent's chest. You now have your opponent pinned, with his right arm encircled by both of your arms.

    • 3

      Shift your weight onto your arms and rise to a squatting position. Pivot on your arms and swing your left foot around the top of your opponent's head. You are now squatting above your opponent's chest with your weight still pressed against his sternum.

    • 4

      Lie backward to the right of your opponent. As you shift your weight backward, take hold of your opponent's right arm, which is against your chest. Hold your opponent's arm firmly by the wrist as you lie back, and pull his arm toward you so it is held between your thighs. With your feet held flat on the floor, use your legs to keep your opponent pinned.

    • 5

      Use your leverage to raise your hips slightly off of the ground. This creates tension in your opponent's elbow and shoulder, which is held taught by your grip. In a competitive martial arts or self-defense setting, you would further raise your hips. This hyperextends the elbow and shoulder joints. Depending on the force you apply, this can cause tearing of the ligaments in your opponent's arm.

    • 6

      Practice entering the arm bar position from various other stances. Any situation in which you can hyperextend your opponent's elbow by leveraging his arm between your thighs allows you to perform an arm bar. For example, if your opponent is crouched, use the bottom of your legs to apply force against his neck and shoulder while you have his arm locked between your thighs in an arm bar.