BJJ Beginners

Lesson 8 – Armbar & Defence Guard

Warm Up (10min)

Line Drills (3min)

• Any

Partner Drill (7min)

1. Armbar Transition Guard
   • Indicator: Opponent swims inside to attack your chest with their head low
   • Essential Detail:  Cut angle with:
     • Level 1: Foot on floor – Beginners, just practice one side at a time
     • Level 2: Foot on hip – Intermediate, just practice one side at a time
     • Level 3: Inner legs on hips – Advanced, switch form side to side as a flow drill
   • Most Common Mistake: Failing to cut a 90-degree angle, and not lifting your hips to catch the head
   • Bad Guy Reminder: Open your base to keep balance
   • Drill Orders: Guard start, 5-10 reps, reverse roles

Lesson (30-min)

Armbar Guard (15min)

1. Low Variation
   • Indicator: Opponent swims inside to attack your chest with their head low
   • Essential Detail: Constant head control and effective body angle
   • Most Common Mistake: Weak inside leg movement and body bite
   • Bad Guy Reminder: Help your partner achieve the 90-degree angle if they have trouble
   • Drill Orders: Guard start, 3 rep, reverse roles
2. High Variation
   • Indicator: Opponent attacks your chest or throat with fully extended arms and their head high
   • Essential Detail: Quick angle acquisition and high hip shot
   • Most Common Mistake: Weak clamps with both legs
   • Bad Guy Reminder: Sit tall and grab throat with extended arms while leaning forward
   • Safety Tip: Squeeze very slow since the arm is already fully extended
   • Drill Orders: Guard start, 3 rep, reverse roles

Armbar Defence Guard (15min)

• Anchor and Stack
  • Indicator: Opponent successfully spins for the Straight Armlock.
  • Essential Detail: Immediate anchor on your own bicep for protection.
  • Most Common Mistake: Stacking so aggressively that you lose your balance.
  • Bad Guy Reminder: Use your legs to check their base during the stack.
  • Drill Orders: Three reps, reverse roles.

• L-Drop
  • Indicator: Opponent establishes armlock setup and is too agile to stack effectively.
  • Essential Detail: Keeping your opponent’s hips on the ground.
  • Most Common Mistake: Ineffective positioning of the opponent’s legs in the L position.
  • Bad Guy Reminder: Try to finish the armlock from the L position to test the technique.
  • Drill Orders: One rep, reverse roles.