Submission grappling is a cornerstone of MMA, and few techniques are as fundamental—or as effective—as the armbar, triangle choke, and omoplata. These three submissions form the backbone of offensive guard work and transitional grappling across Brazilian Jiu-Jitsu, MMA, and submission wrestling.
Understanding these core submissions isn’t just about finishing fights. It’s about control, positioning, and creating constant threats that force opponents into mistakes. This guide breaks down the armbar, triangle, and omoplata, explains why they work so well together, and shows how fighters can apply them effectively in MMA contexts.
Why These Three Submissions Matter in MMA
The armbar, triangle, and omoplata are often taught together for a reason. They form a connected system rather than isolated techniques.
Together, they allow fighters to:
- Attack from the guard effectively
- Transition between submissions seamlessly
- Control posture and balance
- Force defensive reactions
- Create finishing opportunities without relying on strength
In MMA, where strikes and scrambling matter, versatility is essential.
The Armbar: Direct Joint Control
The armbar is one of the most recognizable submissions in combat sports. It targets the elbow joint by isolating and extending the opponent’s arm.
How the Armbar Works
The armbar:
- Controls the opponent’s wrist and elbow
- Uses hip extension to apply pressure
- Leverages the entire body, not just arms
When applied correctly, even small fighters can finish larger opponents.
Common Armbar Entries in MMA
In MMA, armbars often come from:
- Guard when opponents post or strike
- Transitions from mount
- Scrambles after failed submissions
Quick transitions are critical due to strikes and escapes.
Armbar Mistakes Fighters Make
Common errors include:
- Trying to finish with arm strength alone
- Leaving space between hips and elbow
- Failing to control posture
Proper angle and hip engagement are key.
The Triangle Choke: Control and Compression
The triangle choke attacks the neck using the legs and one arm, cutting off blood flow to the brain.
Why the Triangle Is So Effective
The triangle:
- Uses the legs’ strongest muscles
- Controls posture and head position
- Limits the opponent’s striking ability
It’s especially effective against aggressive posturing opponents.
Triangle Setups in MMA
Common setups include:
- From guard when opponents posture to strike
- Off failed armbar attempts
- During scrambles when arms separate
The triangle often emerges naturally from defensive reactions.
Triangle-Specific MMA Considerations
Because strikes are allowed:
- Head control must be tight
- Angles must be adjusted quickly
- Wrist control is crucial
Loose triangles invite ground-and-pound.
The Omoplata: Shoulder Control and Transitions
The omoplata targets the shoulder joint and often functions as both a submission and a sweeping position.
How the Omoplata Works
The omoplata:
- Rotates the opponent’s shoulder internally
- Breaks posture
- Off-balances the opponent
Even when it doesn’t finish, it creates strong positional control.
Omoplata in MMA vs BJJ
In MMA, the omoplata is often used to:
- Prevent posture and strikes
- Force scrambles
- Transition to top position
Finishes happen, but control is the primary benefit.
Common Omoplata Errors
Mistakes include:
- Failing to sit up and control posture
- Allowing opponents to roll freely
- Not transitioning when resistance increases
The omoplata rewards patience and awareness.
Why These Submissions Work Best as a System
The true power of these techniques lies in their connection.
From the guard:
- Armbar attempts expose triangle entries
- Triangle defenses open omoplata opportunities
- Omoplata reactions allow sweeps or armbars
This creates constant pressure and decision fatigue for opponents.
Submission Chains and Transitions
High-level grappling relies on chaining attacks.
Example Submission Flow
A common sequence:
- Opponent postures to strike
- Armbar attempt forces pull-out
- Triangle locks as posture breaks
- Opponent defends neck
- Omoplata transition follows
This flow keeps attackers one step ahead.
Applying These Submissions Safely in MMA
MMA adds unique risks compared to pure grappling.
Managing Strikes
When attacking submissions:
- Control posture immediately
- Break balance before committing
- Avoid lingering in loose positions
Submission attempts must be decisive.
Cage Awareness
Against the cage:
- Space is limited
- Angles change
- Sweeps may be harder
Adjust entries based on position.
Defensive Awareness When Attacking
Submission attacks carry risk.
Fighters must:
- Protect their head
- Anticipate stack pressure
- Know when to abandon attempts
Good submission artists value survival as much as offense.
Training These Submissions for MMA
Effective training goes beyond drilling finishes.
Focus on Entries and Transitions
Prioritize:
- Posture control drills
- Reaction-based transitions
- Scramble awareness
This builds real-world applicability.
Positional Sparring
Use scenarios like:
- Guard with strikes allowed (light)
- Posture-breaking drills
- Submission-only rounds with resets
This bridges the gap between theory and practice.
Common Beginner Mistakes
Avoid these traps:
- Forcing submissions without setup
- Ignoring posture control
- Fixating on one technique
Adaptability matters more than memorization.
When to Abandon a Submission
Not every attempt should be finished.
Abandon when:
- Posture is fully regained
- Strikes become a threat
- Energy cost outweighs position
Smart disengagement preserves longevity.
How These Submissions Shape MMA Strategy
Fighters with strong guard submissions:
- Discourage reckless ground attacks
- Force cautious posture
- Control tempo from bottom
This changes how opponents approach the fight.
Submissions and Long-Term Skill Development
The armbar, triangle, and omoplata teach:
- Timing
- Angle awareness
- Patience
- Strategic thinking
They form a foundation for advanced grappling.
Final Thoughts
The armbar, triangle, and omoplata are core submissions because they work together as a system. In MMA, their value goes beyond finishes—they create control, disrupt opponents, and open pathways to dominance.
Fighters who master these techniques don’t just threaten submissions—they dictate how opponents behave on the ground. When trained intelligently and applied decisively, these submissions remain among the most powerful tools in MMA grappling.