Okay, so today I decided to really get down to business with the arm bar, that classic submission you see all the time in UFC. I’ve been drilling it in class, but I wanted to put in some extra work at home.
Getting Started
First things first, I cleared a space in my living room. Moved the coffee table, pushed the rug aside – gotta have room to maneuver, you know? I don’t want to accidentally kick over a lamp while I’m practicing my grappling.
Warm-up
I started with some basic stretches, focusing on my shoulders, arms, and back. I am very unbending. Really gotta loosen up those muscles before I start twisting and turning. Did some arm circles, shoulder rolls, and a few torso twists. Nothing fancy, just enough to get the blood flowing.
The Dummy
I have one of those grappling dummies, the kind that looks like a person but is, you know, stuffed with sand or whatever. I use my old clothes to make it more like a real * is my “opponent” for today. I positioned it on the floor, lying on its back, ready for me to attack.
The Drill
I started from the mount position, sitting on the dummy’s chest. The key, I’ve learned, is control. You gotta control your opponent before you can even think about a submission.
- I practiced isolating one of the dummy’s arms, trapping it with my legs and body weight.
- Then, I worked on getting my hips up high, like I’m bridging, to create space and leverage.
- This is the tricky part: I swung my leg over the dummy’s head, keeping my knee tight against its shoulder.
- Once my leg was in place, I fell back, keeping the dummy’s arm trapped between my legs.
- Finally, I hyperextended the dummy’s arm at the elbow, mimicking the arm bar submission.
Repetitions and Adjustments
I repeated this process over and over again. I’m not gonna lie, it’s awkward at first. It’s like a dance, you gotta get the steps right. I focused on keeping my balance, maintaining control, and getting the angle just right. I must have done it at least 50 times, switching sides each time.
Feeling the Burn
After a while, I really started to feel it in my core and my hips. It’s a lot more of a workout than you might think! It’s not just about strength; it’s about technique and using your body weight efficiently. It’s very tiring.
Wrapping Up
I finished up with some more stretches, making sure to cool down properly. I’m definitely feeling more confident in my arm bar technique after this session. It’s still a work in progress, of course, but I feel like I’m making some solid gains. Next time, I’ll try to focus on getting the transition from mount to arm bar even smoother. Gotta keep practicing!
