The Arm Triangle Choke, also known as the Head-and-Arm Choke, Kata Gatame, or Side Choke, is a powerful figure-four chokehold that encircles the opponent's neck and one arm. Originating from Judo's kata gatame ("shoulder hold"), this technique evolved from a positional pin into a highly effective submission as Brazilian Jiu-Jitsu developed. Early BJJ pioneers adapted and refined the choke, which later gained prominence in mixed martial arts (MMA), notably through fighters such as Randy Couture, Georges St-Pierre, and Fabricio Werdum. Today, the Arm Triangle Choke remains a versatile and reliable submission in both gi and no-gi grappling competitions.

The Arm Triangle Choke functions by compressing the carotid arteries on both sides of the opponent's neck. On one side, the attacker's arm and shoulder apply pressure, while the opponent's own trapped arm and shoulder restrict the opposite side. Proper execution involves threading the choking arm deeply beneath the opponent's chin, securing a tight figure-four grip (hand on bicep, opposite hand behind the opponent's head) or a palm-to-palm gable grip. Shoulder pressure is crucial; the attacker must drive their shoulder downward and inward, collapsing space and restricting blood flow. Optimal finishing mechanics often involve transitioning from mount to side control and adjusting the body angle to approximately 45–90 degrees relative to the opponent, significantly tightening the choke.

1. Establish a low, stable mount position and isolate your opponent's arm by pushing it across their neck.
2. Use your head to trap and secure their arm, preventing retraction.
3. Thread your choking arm deeply under your opponent's neck, ensuring your elbow touches the mat beside their ear.
4. Secure a tight figure-four grip by grabbing your own bicep and placing your other hand behind your opponent's head, or employ a palm-to-palm gable grip in no-gi scenarios.
5. Dismount carefully to side control on the side of the trapped arm, adjusting your body angle between 45–90 degrees relative to your opponent.
6. Apply steady, incremental shoulder pressure downward and inward until your opponent taps or loses consciousness.

• Incorrect body angle: Staying chest-to-chest or overly perpendicular reduces choke effectiveness. Adjust your angle to approximately 45–90 degrees.
• Shallow arm placement: Ensure your choking arm is deeply threaded beneath your opponent's chin, elbow touching the mat.
• Weak or improper grip: Avoid loose grips or incorrect hand positioning. Maintain a tight figure-four or gable grip for optimal control.
• Insufficient shoulder pressure: Firmly drive your shoulder into your opponent's neck, maintaining heavy and consistent pressure.
• Premature finishes from half-guard: Fully pass to side control or mount before applying the final squeeze to ensure proper leverage and positioning.

Early Prevention

• Keep your elbows tight to your body, preventing your arm from being isolated across your neck.

Chin Tuck and Shoulder Shrug

• Temporarily relieve carotid artery pressure by tucking your chin and shrugging your shoulders upward.

"Answer the Phone" Defense

• Frame your hand beside your ear, creating space between your neck and your opponent's bicep.

Bridge and Roll Escape

• Explosively bridge toward your opponent, disrupting their balance and potentially reversing the position.

Leg Hook and Half-Guard Recovery

• Hook your opponent's leg to prevent optimal finishing angles, then recover half-guard or full guard to neutralize the choke.

The Arm Triangle Choke is strategically employed from dominant positions such as mount, side control, and top half-guard. Grapplers frequently use the threat of this choke to facilitate guard passing and positional advancement. It pairs effectively with complementary submissions like the Kimura, Americana, and gift wrap setups. Due to its positional security and high finishing rate, the Arm Triangle Choke is particularly favored in MMA and no-gi grappling competitions.

Standard Figure-Four Grip

• Provides maximum tightness and control, ideal for both gi and no-gi.

Palm-to-Palm Gable Grip

• Useful in no-gi scenarios, allowing quick adjustments and strong compression.

Gi-Specific Variations

• Incorporate lapel or sleeve grips to reinforce and tighten the choke.

Adjustments for Body Types and Reactions

• Modify grip depth, shoulder pressure, and angle based on your opponent's size and defensive responses.

Alternative Setups

• Utilize scrambles and transitional positions, such as front headlock or back-take scenarios, to initiate the choke.

• Prioritize positional control before attempting the submission.
• Apply incremental pressure increases rather than explosive squeezes to conserve energy and maintain control.
• Consistently drill angle adjustments and shoulder pressure mechanics to refine your technique.
• Recognize and capitalize on common opponent mistakes, such as arm extension or improper framing, to efficiently set up the choke.

By adhering to these detailed guidelines and consistently practicing the Arm Triangle Choke, practitioners can significantly enhance their submission effectiveness and positional dominance in Brazilian Jiu-Jitsu and grappling competitions.