Top 7 Submissions You Can Master Using a Grappling Dummy

Introduction

When it comes to Brazilian Jiu-Jitsu (BJJ) and mixed martial arts (MMA), mastering submissions is one of the most effective ways to finish a fight. While sparring with real training partners is essential, grappling dummies have become increasingly popular among practitioners who want to refine their technique, build muscle memory, and drill moves without needing a partner. These dummies act as training tools that let you repeat complex manoeuvres safely and consistently.

Statistics highlight just how important submissions are in grappling and MMA. According to FightMetric data, nearly 45% of all submission victories in MMA come from armbars, rear naked chokes, and guillotines. In BJJ competitions, over 30% of matches are won via submissions rather than points. This shows that technical precision in submissions often decides whether you win or lose.

Training with a grappling dummy doesn’t just help you rehearse techniques. It also allows you to focus on details like grip strength, hip movement, and body positioning. Unlike a live partner, the dummy won’t get tired or resist, which means you can execute repetitions without interruption. Over time, this consistency translates into smoother and sharper performance when facing a real opponent.

In this article, we will break down seven of the most effective submissions you can practice with a grappling dummy: the armbar, triangle choke, kimura, americana, omoplata, guillotine choke, and rear naked choke. These submissions are not only fundamental but also some of the highest-percentage techniques used in both sport and self-defense.

Armbar

What is an Armbar?

The armbar is one of the most iconic submissions in martial arts. It involves isolating an opponent’s arm, controlling their wrist, and hyperextending the elbow joint by applying leverage with your hips. In both MMA and BJJ, the armbar has been used countless times to finish fights. Fighters like Ronda Rousey built their careers on the effectiveness of this move, winning 9 out of her 12 MMA victories via armbar.

This submission works because it exploits the elbow joint’s limited range of motion. Once extended past its natural stopping point, the pressure forces an opponent to tap or risk serious injury.

Benefits of Practicing Armbar on a Dummy

Training the armbar on a grappling dummy allows you to perfect several critical details, such as:

Hip movement: Practicing how to swing your hips correctly.
Leg positioning: Ensuring your knees are tight and heels are controlled.
Grip control: Learning how to secure the opponent’s wrist firmly.

A dummy won’t resist, so you can rehearse the mechanics over and over until it becomes second nature.

Step-by-Step Guide to Training Armbar

Start in the mount position on your dummy.
Pin one of its arms to the mat while maintaining chest pressure.
Slide your knee beside its head while swinging your opposite leg over.
Fall back while squeezing your knees and controlling the wrist.
Extend your hips upward to simulate finishing the armbar.

Repeat this sequence at least 50–100 times per training session to build automatic reflexes.

Common Mistakes to Avoid

Letting your knees drift apart, which gives the opponent space to escape.
Falling back too quickly without controlling the wrist.
Forgetting to keep your heels tight to the opponent’s body.

By drilling with a dummy, you can eliminate these mistakes before testing them against a live partner.

Triangle Choke

What is a Triangle Choke?

The triangle choke is another powerful submission that uses your legs to trap an opponent’s neck and one arm, restricting blood flow to the brain. It’s classified as a blood choke because it compresses the carotid arteries. In professional MMA, the triangle choke accounts for around 20% of all submission victories from the guard position.

This technique has become a favorite for fighters who prefer working off their back, as it allows them to turn a defensive position into an offensive weapon.

Why a Grappling Dummy is Effective for Drilling Triangles

Practicing the triangle choke on a dummy is useful for mastering:

Hip elevation: Getting your hips high enough to secure the choke.
Leg angle: Ensuring your leg cuts across the back of the neck.
Control transitions: Switching from a failed triangle to an armbar or omoplata.

These repetitions improve flexibility and control, two essential aspects for finishing triangles in real matches.

Training Methods for Triangle Choke

Begin in closed guard around your dummy.
Isolate one of its arms while pushing the opposite arm across its neck.
Shoot your hips upward, bringing one leg over the dummy’s shoulder.
Lock your legs in a figure-four position, squeezing tightly.
Adjust the angle by pulling the dummy’s head down and cutting your hips.

Practicing at least 30–50 triangles per session can significantly sharpen your timing.

Statistics on Submission Wins with Triangle Choke

Data from the International Brazilian Jiu-Jitsu Federation (IBJJF) shows that the triangle choke is among the top three most successful guard submissions in tournaments worldwide. Its effectiveness lies in its versatility, as it transitions easily into armbars and sweeps.

Kimura

What is a Kimura Lock?

The kimura is a shoulder lock that twists the opponent’s arm behind their back, targeting the rotator cuff and shoulder joint. It is one of the most powerful and versatile submissions in grappling. The kimura is not only a submission but also a control position that allows for transitions to sweeps and back takes.

Historically, the move was named after Masahiko Kimura, who famously defeated Helio Gracie with this lock in 1951. Today, it remains one of the most used submissions in both BJJ and MMA.

How to Use a Dummy for Perfecting Kimura

Training on a grappling dummy allows you to refine essential details:

Grip mechanics: Securing the figure-four grip properly.
Body positioning: Staying tight and preventing escapes.
Transition drills: Practicing moving from side control or guard into a kimura.

Since dummies don’t resist, you can drill repeatedly until your grips become flawless.

Step-by-Step Kimura Drills

From side control, isolate the dummy’s far arm.
Secure a figure-four grip with your arms.
Pin the dummy’s wrist to the mat.
Lift its elbow while rotating the arm behind its back.
Keep your chest close to prevent movement.

Practicing both from top and bottom guard helps you prepare for multiple scenarios.

Transitioning from Kimura to Other Submissions

One of the best aspects of the kimura is how easily it links to other techniques:

Kimura to armbar
Kimura to omoplata
Kimura to back take

By drilling with a dummy, you can chain these submissions without interruption, creating seamless combinations.

Americana

Understanding the Americana Lock

The americana, also known as the keylock, is another shoulder lock but works in the opposite direction of the kimura. Instead of twisting the opponent’s arm behind their back, the americana pushes the arm upward toward the head, putting pressure on the shoulder joint.

This submission is commonly executed from side control or mount. It is especially effective for beginners because of its straightforward mechanics.

Practicing Americana on a Dummy

Using a dummy for americana practice helps in:

Repetition of figure-four grips.
Controlling the opponent’s arm tightly against the mat.
Perfecting hip placement to maximize torque.

Unlike practicing on a partner, you can repeat the americana as many times as needed without worrying about injuring someone’s shoulder.

Key Details to Maximize Efficiency

Keep the dummy’s elbow bent at a 90-degree angle.
Use your body weight to pin the arm, not just arm strength.
Slowly slide the wrist upward while keeping pressure on the shoulder.

These details ensure that when you attempt the americana in live sparring, it feels natural and powerful.

Differences Between Americana and Kimura

While both submissions attack the shoulder, the difference lies in the direction of rotation:

Americana: Arm twists upward, shoulder rotates externally.
Kimura: Arm twists downward, shoulder rotates internally.

Practicing both on a grappling dummy builds a complete shoulder-lock game, making you versatile and unpredictable.

Omoplata

What is an Omoplata Submission?

The omoplata is a shoulder lock executed primarily from the guard using your legs instead of your arms. By isolating your opponent’s arm and swinging your leg over their shoulder, you apply pressure on the rotator cuff and shoulder joint. It’s both a submission and a sweep, making it a dual-purpose tool in grappling.

Statistically, the omoplata is less common than the armbar or triangle, but data from IBJJF competitions show that it is successful about 7% of the time when attempted. The number may look small, but considering how often it transitions to sweeps and positional advantages, it remains an important submission to master.

Advantages of Training Omoplata with a Dummy

Training the omoplata with a grappling dummy allows you to refine three key aspects:

Leg flexibility: Perfecting the motion of swinging your leg over the shoulder.
Hip movement: Learning how to angle your hips correctly for maximum pressure.
Transitions: Rehearsing switches from omoplata attempts to sweeps or armbars.

Because the omoplata relies heavily on flexibility and timing, repetitive drilling on a dummy helps build the confidence needed to execute it smoothly in live rolls.

Correct Execution Steps

Start in closed guard with the dummy.
Control one arm and push it across your body.
Open your guard and swing your leg over the dummy’s trapped shoulder.
Rotate your hips until you’re sitting up at an angle.
Pull the dummy’s arm across your thigh while leaning forward to apply pressure.

Each rep should focus on tightness and control rather than speed. Practicing 20–30 omoplatas per session is ideal for steady progress.

Common Errors and Fixes

Mistake: Failing to rotate your hips enough.
- Fix: Use your free leg to pivot your body into the right angle.
Mistake: Relying only on your legs.
- Fix: Incorporate torso rotation and grip control for added leverage.
Mistake: Leaving space between your leg and the dummy’s shoulder.
- Fix: Keep your thigh glued tight for maximum pressure.

Guillotine Choke

Understanding the Guillotine

The guillotine choke is one of the most recognized submissions in both BJJ and MMA. It involves trapping your opponent’s neck under your arm and applying pressure to cut off airflow and blood circulation. This choke is especially effective against opponents who shoot in for takedowns with poor posture.

According to UFC statistics, the guillotine choke has accounted for nearly 15% of all submission finishes in MMA history. Fighters like Cody McKenzie even built their careers around variations of the guillotine, earning the nickname “The Guillotine Master.”

Why a Dummy is Useful for Guillotine Practice

Practicing the guillotine on a dummy allows you to:

Work on grip placement without worrying about injuring a partner.
Train hip positioning to apply maximum pressure.
Drill different variations such as arm-in guillotine, high-elbow guillotine, and standing guillotine.

While dummies cannot replicate live resistance, they are perfect for building the habit of sinking in the choke quickly and efficiently.

Detailed Practice Drills

Place the dummy in a kneeling or takedown-entry position.
Wrap your arm around its neck, securing the chin and throat.
Lock your hands together in a palm-to-palm or high-elbow grip.
Pull guard or sprawl backward while tightening your choke.
Focus on angling your hips to maximize compression.

A good drill is to practice 10–15 guillotines from standing, guard, and sprawl positions per session to cover all entry scenarios.

Guillotine Success Rates in Competition

Studies from grappling analytics platforms reveal that guillotine attempts are among the top three most frequently attempted submissions in no-gi tournaments, though their success rate hovers around 30–35%. This highlights the importance of drilling precision and grip control, which a dummy can help you develop.

Rear Naked Choke (RNC)

Basics of the Rear Naked Choke

The rear naked choke, or RNC, is widely regarded as the king of submissions. It involves trapping an opponent from behind, locking your arm around their neck, and applying pressure to restrict blood flow. It is a high-percentage finish at every level of competition.

According to MMA records, the rear naked choke is responsible for over 50% of all submission victories in UFC history, making it the single most successful submission in the sport.

Practicing RNC with a Dummy

While practicing the RNC on a dummy doesn’t fully simulate live resistance, it still provides valuable drilling opportunities:

Hand placement: Perfecting the squeeze and proper grip (palm-to-bicep or palm-to-palm).
Back control: Learning how to maintain hooks and body control.
Finish mechanics: Applying the correct squeeze with chest expansion and shoulder retraction.

Since the dummy stays in position, you can repeat entries into back control and practice finishing mechanics without fatigue.

Techniques to Improve Grip and Angle

Focus on sliding your choking arm deep under the chin rather than across the jaw.
Use your free hand to reinforce the grip and prevent escapes.
Practice expanding your chest while pulling the dummy’s head forward to simulate a realistic choke finish.

RNC in Competition Statistics

The RNC dominates submission statistics across grappling and MMA. In IBJJF tournaments, it remains one of the highest finishing submissions in the gi and no-gi divisions. In the UFC, over 200 fighters have secured submission wins with RNCs, showing just how reliable and universal this choke is.

Benefits of Grappling Dummy Training

Training with a grappling dummy may not completely replace live sparring, but the advantages are undeniable:

Muscle Memory Development
Repetition builds instincts. A dummy allows you to practice hundreds of submissions until movements become automatic.
Consistency in Drilling
Unlike a partner who gets tired, a dummy lets you drill non-stop at your own pace.
Injury Prevention
Many submissions, especially shoulder locks, can injure a partner if applied carelessly. A dummy lets you practice safely.
Training Efficiency
Studies on skill acquisition show that deliberate repetition increases retention rates by up to 60% compared to unstructured training. This makes dummies valuable for structured submission practice.

Common Training Mistakes with a Grappling Dummy

While grappling dummies are excellent tools for drilling, many practitioners fall into habits that limit their progress. Identifying and avoiding these mistakes ensures your training remains effective.

Over-Reliance on Static Positions

One of the biggest pitfalls is treating the dummy as if it is a perfect substitute for a real partner. The dummy does not resist, move, or counter your attacks, which can lead to overconfidence. Practitioners sometimes rely too heavily on static drilling without transitioning to live sparring. To fix this, think of the dummy as a way to sharpen mechanics rather than simulate a real fight.

Ignoring Transitions

Submissions rarely happen in isolation. In real matches, you may attempt an armbar and end up with a triangle, or you might switch from a kimura to a back take. A common mistake is drilling only the finishing position of a submission without rehearsing the transitions that lead to it. To improve, practice chains such as armbar-to-triangle or kimura-to-omoplata, even if your dummy is unresponsive.

Lack of Realistic Resistance Simulation

Another mistake is failing to replicate resistance. While dummies don’t push back, you can add resistance by tightening your grips, using resistance bands, or setting time-based challenges. For example, drill a submission under a 10-second limit to mimic the pressure of a real fight.

Neglecting Positional Control

Beginners often rush straight to the submission without securing the proper position. In real grappling, positional dominance is what makes a submission possible. Using a dummy, you should always rehearse the setup steps—control mount, establish grips, then execute the technique.

Correcting these mistakes ensures your dummy training builds transferable skills that apply directly to live sparring.

Expert Tips for Maximizing Training

To get the most out of your grappling dummy, consider adopting a structured approach that balances repetition with progression.

Combine Dummies with Resistance Bands

By attaching resistance bands to the dummy’s arms or torso, you can simulate resistance that forces you to adjust grips and body positioning. This adds an element of unpredictability to drilling.

Set Repetition Goals

Research on motor skill learning suggests that consistent, high-repetition practice builds lasting muscle memory. Aim for 50–100 reps per submission per session. For example, drill 50 armbars, 50 triangles, and 50 guillotines in one workout. This volume reinforces automatic execution under pressure.

Use Timed Intervals

Instead of casually practicing submissions, use a timer. For instance, set 3-minute rounds where you drill a single submission repeatedly. This improves endurance and builds speed while maintaining accuracy.

Integrate Dummy Drills with Live Rolling

A dummy is a supplement, not a replacement. After drilling with the dummy, test the same submissions during live sparring. This bridges the gap between static practice and dynamic resistance.

Train Transitions, Not Just Finishes

Always connect one submission to another. For example:

Triangle ➝ Armbar ➝ Omoplata
Kimura ➝ Back Take ➝ Americana
Guillotine ➝ Sweep ➝ RNC

By practicing these sequences, you create a flow game that is far more effective in real matches.

Conclusion

Submissions are the lifeblood of Brazilian Jiu-Jitsu and a powerful weapon in MMA. Whether it’s the classic armbar, the suffocating triangle choke, or the dominant rear naked choke, mastering these techniques requires countless repetitions. A grappling dummy provides the perfect training partner for drilling without fatigue or risk of injury.

The top 7 submissions you can master using a grappling dummy; armbar, triangle choke, kimura, americana, omoplata, guillotine choke, and rear naked choke, cover a wide spectrum of grappling fundamentals. Together, they form the backbone of a strong submission game.

While a dummy cannot replicate the unpredictability of a real opponent, it allows you to build the muscle memory and precision needed to succeed in live competition. By combining dummy training with live sparring and focusing on details, you’ll develop sharper submissions and improve your overall grappling performance.

If you’re serious about building your submission arsenal, dedicate structured time each week to grappling dummy drills. Over time, you’ll notice smoother transitions, stronger grips, and more confident execution when rolling with real partners.

FAQs

1. Can beginners effectively learn submissions with a grappling dummy?
Yes. Beginners can safely drill techniques like armbars, triangles, and kimuras on a dummy to build muscle memory before attempting them on live partners.

2. How many hours a week should I train with a dummy?
At least 2–3 sessions per week, 30–45 minutes each, is sufficient for steady progress. Pair this with live sparring for the best results.

3. Are grappling dummies suitable for MMA fighters as well as BJJ practitioners?
Absolutely. Many MMA fighters use dummies to practice submissions, ground-and-pound, and positional control.

4. Which dummy type is best for practicing submissions?
Dummies with movable arms and a human-like frame are ideal, as they allow you to drill armbars, kimuras, and chokes realistically.

5. How long does it take to see results from dummy training?
With consistent practice, most grapplers notice smoother execution and better timing within 6–8 weeks.