Developing the Squeeze: Isometric Ramping for Chokes – Part 2
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In my last post I explained what isometric ramping is and why it is important. I would argue that most people burn out on their chokes because :
1️⃣Improper choke setup
2️⃣Squeeze too hard too fast
This usually is a SKILL and MOTOR CONTROL problem not a muscle endurance problem.
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Here is a setup I originally learned about from @eddiebravo10p on how to develop “the squeeze”. Sit on the ground with your knee up. Practice synching in your choke CORRECTLY. Key details:
1️⃣Elbow should be in the center so you can apply even pressure to both sides of the neck.
2️⃣Slide in your second hand with the back on your hand on their head (this ensures they cannot reach their hand over and pull your arm out.
3️⃣Use your head and chin as a secondary lock to minimize their escape.
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Isometric ramping drill details: Slowly squeeze by isometrically ramping up tension in your arms. When applying a choke you start with a 10% contraction, then bump up to 20%, then to 30% and so on. Once you get to 100% ramp back down. In live rolling you will likely get them to tap or go unconscious by 40-50% tension.
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This is slowly ramping up activation of the motor units in your arms so that you can continuously apply pressure without exhausting your muscles.
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Isometric ramping is a skill many grapplers develop unconsciously over time, however if you feel you lack the control it is an important aspect to address. It is very demoralizing when you are in the perfect position to finish an opponent but lack the muscle control to finish because your arms burn out.