In Brazilian Jiu-Jitsu (BJJ), few submissions are as iconic or as effective as the triangle choke. It’s one of the first chokes you learn and one you’ll return to again and again, no matter how far you progress.

The triangle choke is a core technique for good reason. When done well, it’s a clean, high-percentage submission that works at every level. But mastering it takes more than just knowing the basics. To truly refine your triangle choke, you need solid technique, good timing, and an understanding of common pitfalls.

This guide is here to help you level up, whether you’re new to BJJ or looking to sharpen your submissions. We’ll break down the mechanics, explore different variations, and give you practical training tips to make your triangle choke more dangerous on the mats.

Progress and mastery will always vary between academies and practitioners, but the principles remain the same.

Table of Contents

1. What is a Triangle Choke in BJJ?
2. Types of Triangle Chokes
3. Step-by-Step Guide to Applying the Triangle Choke
4. Common Mistakes and How to Avoid Them
5. Training Tips to Improve Your Triangle Choke Technique

What is a Triangle Choke in BJJ?

The triangle choke is a submission technique that uses your legs to encircle your opponent’s neck and one of their arms. When applied properly, it cuts off blood flow to the brain, forcing a tap or leading to unconsciousness.

It’s most often used from the guard position, making it a staple of any strong bottom game. However, the triangle can be used from many positions like side control or the  “flying triangle” from standing. The effectiveness of the triangle lies in its simplicity, but it demands precision. Proper angles, posture control, and leg positioning are all essential to make it work consistently.

Types of Triangle Chokes

There’s more than one way to apply the triangle choke. Understanding the different variations and when to use them can help you adapt to your opponent and create more opportunities to finish.

Standard Triangle Choke

This is the classic version you’ll first learn, applied directly from closed or open guard. It’s versatile, effective, and a great foundation for developing the rest of your triangle game.

Inverted Triangle Choke

Executed from an inverted position, often when transitioning between positions or scrambling, this variation is unexpected and can catch opponents off-guard. It requires a slightly different angle and strong core control.

Step-by-Step Guide to Applying the Triangle Choke

Step 1: Secure the Guard Position

Start by breaking your opponent’s posture. Control their head and one arm while keeping your legs active. Getting the right angle from guard is key to setting up a strong triangle.

Step 2: Lock the Triangle

Shoot one leg over the back of their neck while pulling their arm across your body. The other leg comes up to lock behind your knee, forming a tight triangle shape.

Step 3: Finish the Submission

Elevate your hips, squeeze your knees together, and pull down on their head. Adjust the angle by turning slightly to the side, and focus on tightening everything to maximise pressure and seal the choke.

Common Mistakes and How to Avoid Them

Incorrect Leg Positioning

One of the most common errors. If your leg isn’t properly across your opponent’s neck, you won’t get the pressure you need. Ensure your knee points across their neck and your ankle is locked tight behind your knee, not just dangling over their back.

Improper Grip and Closure

Many practitioners fail to adjust their grip properly before going for the triangle, which can weaken the choke and allow escapes. Make sure your initial grip is solid and that you’re controlling your opponent’s posture throughout the setup. A strong grip on the head or shin will help you maintain control while locking the triangle effectively.

Failing to Transition in Time

Timing is everything when setting up the triangle choke. If you hesitate or miss your window, your opponent can escape or regain posture. Practise smooth, quick transitions and focus on building precision during live rolls and drills.

Training Tips to Improve Your Triangle Choke Technique

Regular Drilling

Consistent reps are key to developing muscle memory. Drill your triangle choke from different entries such as closed guard, spider guard and scrambles to build sharp reactions and confidence.

Timing and Reflex Training

Set up drills with training partners where you respond to specific triggers or movements. Improving your timing makes it easier to hit the triangle in live rolling.

Use Proper Gear

Quality training gear matters. Wearing a comfortable, durable Gi or No-Gi kit from Progress Jiu Jitsu ensures nothing gets in the way of your technique. From rashguards to spats, our gear is built to last through every roll.

FAQ

What is the purpose of a triangle choke?

To submit your opponent by cutting off blood flow to the brain, forcing a tap or unconsciousness.

How to properly triangle choke?

Break posture, shoot your leg over their neck, trap their arm, lock behind your knee, adjust the angle, and apply pressure by elevating your hips and pulling the head down.

What is the strongest choke in BJJ?

It depends on the scenario, but the triangle choke is one of the most effective and versatile submissions in the sport.

Is a triangle choke a blood choke?

Yes. The triangle choke compresses the carotid arteries, restricting blood flow and leading to a submission.

How can I improve my triangle choke submission in competition?

Focus on drilling under pressure, refining your transitions, and developing timing. Watch your footage and identify when you miss the opportunity to lock it in.

How does Progress Jiu Jitsu’s gear support my triangle choke training?
Our premium gi and no-gi apparel is designed for high-level rolling, so you can focus on technique, not your kit. Breathable, durable, and built to help you progress.