BJJ Technique Guide
How BJJ techniques cause injuries
Understanding the injury mechanism behind a technique is the fastest way to recognize when something went wrong — and to know what you're likely dealing with. Each guide below explains the mechanics, the specific tissues at risk, and links to the matching injury assessment.
- Armbar→ ElbowHyperextension of the elbow — the most common submission injury in BJJ
- Heel Hook (inside & outside)→ KneeTibial rotation creates multi-ligament knee injury risk
- Kimura→ ShoulderInternal rotation force stresses the rotator cuff and labrum
- Americana→ ShoulderExternal rotation lock targets the shoulder capsule and rotator cuff
- Omoplata→ ShoulderLeg-applied shoulder rotation; also stresses the bottom person's knee
- Guillotine Choke→ NeckFront headlock compresses the cervical spine and trachea
- Triangle Choke→ Neck & RibsCarotid compression with potential thoracic squeeze
- Rear Naked Choke→ NeckBlood choke; neck strain risk when the defense involves bridging
- Wrist Lock→ WristCarpal ligament sprains from surprise application or escape attempts
- Ankle Lock (straight footlock)→ AnkleAchilles compression and ankle extension load
- Toe Hold→ Ankle & KneeRotational torque endangers both the ankle ligaments and LCL
- Calf Slicer→ KneeShin-as-fulcrum compression stresses the knee and calf
- Knee on Belly→ RibsFocused bodyweight on the lower ribs; intercostal and rib fracture risk
- Takedowns & Wrestling→ Wrist, Shoulder, AnklePosting, sprawling, and foot placement injuries from wrestling entries
- Guard Passing→ Hips & RibsHip flexor, rib, and lower back strain from common pass mechanics
- Twister→ Spine & RibsRotational spinal stretch risks intercostal and lumbar strain
- D'Arce Choke→ NeckArm-triangle from front; cervical compression and disc stress
- Bow and Arrow Choke→ Shoulder & NeckCollar control with leg hook stresses the defending shoulder
- Stack Pass→ NeckOpponent folded onto the cervical spine — highest-risk pass position
- Berimbolo→ Hip & KneeInverted leg entanglement creates shearing in the hip and knee
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