Why the Rear Naked Choke Matters
Ask any MMA coach to name the single most important submission a fighter should master, and many will say the rear naked choke (RNC). It's fight-ending, low-risk to apply from a dominant position, and doesn't rely on flexibility or unusual strength. Understanding the RNC is essential whether you train BJJ, MMA, wrestling, or self-defense.
The Mechanics: How It Works
The RNC is a blood choke, not an air choke. The goal is to compress both carotid arteries simultaneously, cutting off blood flow to the brain. Done correctly, it causes a tap or unconsciousness in seconds. Done incorrectly (pressing on the windpipe), it's painful but ineffective and potentially dangerous.
Key anatomical target: The crook of your elbow should sit directly in front of your opponent's throat, with pressure applied via your bicep and forearm on either side of the neck — not on the throat itself.
Step-by-Step: Getting to the Back
You can't apply the RNC without back control. Here's how to establish it:
- Secure the seat belt grip: One arm goes over the opponent's shoulder (top arm), the other under their armpit (bottom arm), with hands clasped in front of their chest.
- Install your hooks: Drive your feet (hooks) inside their thighs, above the knee. Both hooks in = full back control.
- Stay chest-to-back: Flatten them slightly toward the mat. An opponent sitting upright is harder to choke.
Step-by-Step: Applying the Choke
- Free your top arm: Slide the arm that's over their shoulder up toward their neck. The crook of your elbow should settle under their chin.
- Align your elbow with the centerline: The point of your elbow should point directly forward — directly in front of their throat, not off to the side.
- Bring your hand to your bicep: Reach your choking arm's hand to grip the bicep of your other arm (the arm that went under their armpit).
- Place your free hand behind their head: Your supporting hand goes on the back of their skull — not pulling by hair, but providing a firm brace to prevent them from tucking their chin.
- Squeeze and extend: Squeeze your arms together while simultaneously arching your chest forward and into their back. This tightens the choke dramatically.
Common Mistakes and How to Fix Them
| Mistake | Why It Fails | The Fix |
|---|---|---|
| Elbow off-center | Pressure lands on the throat, not the arteries | Drill elbow alignment on a training dummy |
| Opponent tucks chin | You can't seat the choke | Use your supporting hand to break their grip or use head pressure |
| Hooks too low | Opponent can escape by stepping over your feet | Keep hooks above the knee, not at the ankle |
| Squeezing with arms only | Arms fatigue quickly | Use your whole body — arch back, use chest pressure |
Defending the Rear Naked Choke
Understanding the defense makes you a better attacker. The primary defense is the chin tuck — dropping the chin to prevent elbow seating. As the attacker, address this by:
- Using head pressure (forehead against the back of their skull)
- Attacking the hands first to break their defensive grip
- Setting up the choke through movement rather than static muscle
Drilling It Right
The RNC should be drilled slowly before it's drilled fast. Work with a cooperative partner. Have them give you back control, practice seating the choke correctly, squeeze to 30–40% to feel the position, then release. Gradually work up to resistance drilling where they actively try to defend. Always drill safely — tap early, tap often.
Final Thought
The rear naked choke is simple in concept but nuanced in execution. Small adjustments in elbow position and body leverage make the difference between a loose choke someone can survive and a tight finish. Invest the drill time — this one submission will serve you across every grappling art you ever train.