How to develop FINISHING power in your Armbar
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Armbars are a complex movement that utilize the legs and posterior chain for maximum efficiency to create a hyperextension force on the elbow joint. Each muscle has a different task.
1️⃣Hamstrings (Knee flexors): Heels are pulled in as tight as possible to control the opponent so they cannot sit up and create space to escape the submission.
2️⃣Adductors (hip adduction): thighs are squeezed together to isolate the humerus to focus the energy on the elbow joint.
3️⃣Glutes (hip extension): The finishing force. The hips are raised/extended to impart the force necessary to dislocate the ulna from the humerus.
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This means the posterior chain is extremely important: hamstrings for control and glutes for finishing the submission. Bridging is an excellent beginning exercise to develop motor control and has a clear skill transfer to grappling, however for strength development to occur one must sufficiently load the tissues to create adaptation.
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Here is one exercise that I like to develop glute strength and power.
1️⃣Hip Thrust: This exercise can be loaded heavier than a kettlebell and spares the spine while still developing glute strength.
Other exercises useful exercises (video not included) for developing the posterior chain include: deadlifting, single / double arm kettlebell swings.
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The goal of an armbar is not to get your opponent to tap; the goal of an armbar is to disable your opponent by making his arm useless. Make sure you have the motor control to not hurt your training partner, but also make sure you have the finishing power to disable your opponent if the need arises!