{"id":18137,"date":"2026-09-17T11:39:37","date_gmt":"2026-09-17T11:39:37","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?page_id=18137"},"modified":"2026-09-17T13:24:44","modified_gmt":"2026-09-17T13:24:44","slug":"essential-mma-techniques-for-beginners","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/exercise-directory\/essential-mma-techniques-for-beginners\/","title":{"rendered":"Essential MMA Techniques for Beginners"},"content":{"rendered":"\n<!-- MMA Technique Directory \u2014 paste this whole thing into a Gutenberg Custom HTML block -->\n<!-- Edit the TECHNIQUE data array at the top of the script to add \/ remove \/ customize entries. -->\n\n<link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n<link rel=\"preconnect\" href=\"https:\/\/fonts.gstatic.com\" crossorigin>\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=Inter:wght@400;500;600;700&#038;display=swap\" rel=\"stylesheet\">\n\n<style>\n  .tdir {\n    --bg: #FFFFFF;\n    --panel: #F8F6F1;\n    --card: #FFFFFF;\n    --ink: #0F0F0F;\n    --ink-2: #3A3A3A;\n    --meta: #767676;\n    --rule: #E4E1D8;\n    --rule-strong: #B8B3A6;\n    --accent: #B33A2F;\n    --accent-soft: rgba(179, 58, 47, 0.08);\n    --tag-bg: #F0EBE1;\n    --tag-ink: #5A4E3C;\n    --focus: #B33A2F;\n  }\n  @media (prefers-color-scheme: dark) {\n    .tdir:not([data-theme=\"light\"]) {\n      --bg: #14130F;\n      --panel: #1C1B17;\n      --card: #1C1B17;\n      --ink: #EDEAE1;\n      --ink-2: #C4C0B4;\n      --meta: #8A8578;\n      --rule: #2E2C26;\n      --rule-strong: #423F37;\n      --accent: #E86155;\n      --accent-soft: rgba(232, 97, 85, 0.14);\n      --tag-bg: #2A2822;\n      --tag-ink: #C4B99E;\n      --focus: #E86155;\n    }\n  }\n  .tdir[data-theme=\"dark\"] {\n    --bg: #14130F;\n    --panel: #1C1B17;\n    --card: #1C1B17;\n    --ink: #EDEAE1;\n    --ink-2: #C4C0B4;\n    --meta: #8A8578;\n    --rule: #2E2C26;\n    --rule-strong: #423F37;\n    --accent: #E86155;\n    --accent-soft: rgba(232, 97, 85, 0.14);\n    --tag-bg: #2A2822;\n    --tag-ink: #C4B99E;\n    --focus: #E86155;\n  }\n\n  .tdir, .tdir *, .tdir *::before, .tdir *::after { box-sizing: border-box; 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}\n\n<\/style>\n\n<div class=\"tdir\">\n  <div class=\"wrap\">\n    <header class=\"top\">\n      <div>\n        <h1>MMA Technique Directory<\/h1>\n        <p class=\"subtitle\">Curated demonstrations for MMA, BJJ, wrestling and Muay Thai. Filter by style, position or category \u2014 tap for coaching notes.<\/p>\n      <\/div>\n      <div class=\"count\"><strong id=\"tdir-visible-count\">0<\/strong> of <span id=\"tdir-total-count\">0<\/span> techniques<\/div>\n    <\/header>\n\n    <div class=\"controls\">\n      <div class=\"search-row\">\n        <svg class=\"search-icon\" viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><circle cx=\"11\" cy=\"11\" r=\"8\"\/><path d=\"m21 21-4.3-4.3\"\/><\/svg>\n        <input type=\"search\" id=\"tdir-search\" placeholder=\"Search \u2014 e.g. armbar, kimura, teep\" autocomplete=\"off\">\n      <\/div>\n      <div class=\"filter-groups\" id=\"tdir-filter-groups\"><\/div>\n    <\/div>\n\n    <div class=\"toolbar\">\n      <div id=\"tdir-active-summary\">Showing all techniques<\/div>\n      <button class=\"clear-btn\" id=\"tdir-clear-btn\" hidden>Clear filters<\/button>\n    <\/div>\n\n    <main class=\"grid\" id=\"tdir-grid\" role=\"list\"><\/main>\n\n    <div class=\"empty\" id=\"tdir-empty\" hidden>\n      <p>No techniques match these filters.<\/p>\n      <button id=\"tdir-empty-clear\">Clear filters<\/button>\n    <\/div>\n\n    <section class=\"credits\">\n      <h2>Video credits &amp; attribution<\/h2>\n      <p class=\"credits-intro\">Videos above are embedded from these instructors&#8217; public YouTube channels. Follow the links for their full instructional catalogs, seminars and free content.<\/p>\n\n      <div class=\"credit-group\">\n        <h3>BJJ &amp; Grappling<\/h3>\n        <ul class=\"credit-list\">\n          <li>\n            <div class=\"credit-name\">Bernardo Faria<\/div>\n            <div class=\"credit-role\">5&times; IBJJF World Champion. Closed guard, half guard, pressure passing.<\/div>\n            <a class=\"credit-link\" href=\"https:\/\/bjjfanatics.com\" target=\"_blank\" rel=\"noopener\">bjjfanatics.com<\/a>\n          <\/li>\n          <li>\n            <div class=\"credit-name\">John Danaher<\/div>\n            <div class=\"credit-role\">Head coach of the Danaher Death Squad. Systematic BJJ \/ no-gi.<\/div>\n            <a class=\"credit-link\" href=\"https:\/\/bjjfanatics.com\/collections\/john-danaher\" target=\"_blank\" rel=\"noopener\">bjjfanatics.com<\/a>\n          <\/li>\n          <li>\n            <div class=\"credit-name\">Henry Akins<\/div>\n            <div class=\"credit-role\">Rickson Gracie black belt. Invisible details of self-defense BJJ.<\/div>\n            <a class=\"credit-link\" href=\"https:\/\/www.hiddenjiujitsu.com\" target=\"_blank\" rel=\"noopener\">hiddenjiujitsu.com<\/a>\n          <\/li>\n          <li>\n            <div class=\"credit-name\">Lachlan Giles<\/div>\n            <div class=\"credit-role\">ADCC absolute bronze medalist. Absolute MMA head coach.<\/div>\n            <a class=\"credit-link\" href=\"https:\/\/submeta.io\" target=\"_blank\" rel=\"noopener\">submeta.io<\/a>\n          <\/li>\n          <li>\n            <div class=\"credit-name\">Lucas Lepri<\/div>\n            <div class=\"credit-role\">4&times; IBJJF World Champion. Guard passing specialist.<\/div>\n            <a class=\"credit-link\" href=\"https:\/\/bjjfanatics.com\/collections\/lucas-lepri\" target=\"_blank\" rel=\"noopener\">bjjfanatics.com<\/a>\n          <\/li>\n          <li>\n            <div class=\"credit-name\">Marcelo Garcia<\/div>\n            <div class=\"credit-role\">5&times; ADCC World Champion. Butterfly guard, X-guard and no-gi grappling icon.<\/div>\n            <a class=\"credit-link\" href=\"https:\/\/www.marcelogarciajiujitsu.com\" target=\"_blank\" rel=\"noopener\">marcelogarciajiujitsu.com<\/a>\n          <\/li>\n                    <li>\n            <div class=\"credit-name\">Rafael &amp; Guilherme Mendes<\/div>\n            <div class=\"credit-role\">Multiple IBJJF World Champions. Founders of Art of Jiu-Jitsu (AOJ), Costa Mesa.<\/div>\n            <a class=\"credit-link\" href=\"https:\/\/artofjiujitsu.com\" target=\"_blank\" rel=\"noopener\">artofjiujitsu.com<\/a>\n          <\/li>\n          <li>\n            <div class=\"credit-name\">Stephan Kesting<\/div>\n            <div class=\"credit-role\">BJJ black belt. Prolific BJJ educator behind Grapplearts.<\/div>\n            <a class=\"credit-link\" href=\"https:\/\/www.grapplearts.com\" target=\"_blank\" rel=\"noopener\">grapplearts.com<\/a>\n          <\/li>\n          <li>\n            <div class=\"credit-name\">Nick Ugoalah<\/div>\n            <div class=\"credit-role\">Championship wrestler. Featured on Grapplearts wrestling series.<\/div>\n            <a class=\"credit-link\" href=\"https:\/\/www.grapplearts.com\" target=\"_blank\" rel=\"noopener\">grapplearts.com<\/a>\n          <\/li>\n        <\/ul>\n      <\/div>\n\n      <div class=\"credit-group\">\n        <h3>Striking<\/h3>\n        <ul class=\"credit-list\">\n          <li>\n            <div class=\"credit-name\">Tommy Duquette (FightCamp)<\/div>\n            <div class=\"credit-role\">Former USA Boxing team member. Founder of the FightCamp training platform.<\/div>\n            <a class=\"credit-link\" href=\"https:\/\/joinfightcamp.com\" target=\"_blank\" rel=\"noopener\">joinfightcamp.com<\/a>\n          <\/li>\n          <li>\n            <div class=\"credit-name\">Sean Fagan (Muay Thai Guy)<\/div>\n            <div class=\"credit-role\">Professional Muay Thai fighter and coach. Extensive free tutorial library.<\/div>\n            <a class=\"credit-link\" href=\"https:\/\/www.muay-thai-guy.com\" target=\"_blank\" rel=\"noopener\">muay-thai-guy.com<\/a>\n          <\/li>\n        <\/ul>\n      <\/div>\n\n      <div class=\"credit-group\">\n        <h3>Judo<\/h3>\n        <ul class=\"credit-list\">\n          <li>\n            <div class=\"credit-name\">Shintaro Higashi<\/div>\n            <div class=\"credit-role\">6th dan judo black belt. Head instructor at Kokushi Budo Institute, NYC.<\/div>\n            <a class=\"credit-link\" href=\"https:\/\/shintarohigashi.com\" target=\"_blank\" rel=\"noopener\">shintarohigashi.com<\/a>\n          <\/li>\n        <\/ul>\n      <\/div>\n    <\/section>\n\n    <footer>\n      <p>Coaching notes are starter text (universal cues) &mdash; <strong>rewrite in your own voice before publishing<\/strong>. Flip <code>starter: true<\/code> to <code>false<\/code> in the data to remove the &ldquo;Starter text&rdquo; badge.<\/p>\n    <\/footer>\n  <\/div>\n\n  <div class=\"modal\" id=\"tdir-modal\" hidden aria-hidden=\"true\" role=\"dialog\" aria-labelledby=\"tdir-modal-title\" aria-modal=\"true\">\n    <div class=\"modal-panel\">\n      <div class=\"modal-header\">\n        <h2 id=\"tdir-modal-title\"><\/h2>\n        <button class=\"modal-close\" id=\"tdir-modal-close\" aria-label=\"Close\">\n          <svg viewBox=\"0 0 24 24\" width=\"16\" height=\"16\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M18 6 6 18\"\/><path d=\"m6 6 12 12\"\/><\/svg>\n        <\/button>\n      <\/div>\n      <div class=\"modal-body\" id=\"tdir-modal-body\"><\/div>\n    <\/div>\n  <\/div>\n<\/div>\n\n<script>\n(function() {\n\n\/\/ ================================================================\n\/\/ TECHNIQUE DATA \u2014 edit this to add \/ remove \/ customize entries.\n\/\/ ================================================================\n\/\/ The `notes`, `key_points` and `mistakes` fields below use generic\n\/\/ starter cues (the kind any experienced coach would say). REPLACE\n\/\/ them with your own analysis before publishing \u2014 your voice, your\n\/\/ insights, are what makes this valuable. Fields marked STARTER are\n\/\/ tagged in the UI so you know at a glance which entries still need\n\/\/ your rewrite.\n\/\/\n\/\/ To embed a real video, replace `youtube_id: null` with the video's\n\/\/ ID (the string after `v=` in a YouTube URL). Thumbnails then\n\/\/ auto-populate from YouTube.\n\/\/ ================================================================\n\nconst TECHNIQUES = [\n  {\n    name: \"Double-Leg Takedown\",\n    style: \"Wrestling\",\n    category: \"Takedown\",\n    position: \"Standing\",\n    level: \"Beginner\",\n    youtube_id: \"4DHzLvLd-0Y\",\n    source: \"Lachlan Giles (Absolute MMA \/ Submeta)\",\n    starter: true,\n    setup: \"The bread-and-butter takedown of wrestling and MMA. Best from an outside stance mismatch or after establishing a level-change threat with strikes.\",\n    key_points: [\n      \"Change levels before penetrating \u2014 bend at the knees, hips down, chest up\",\n      \"Head to one side of the opponent's body, not centred (dropped head invites the guillotine)\",\n      \"Drive through the target, don't reach for it \u2014 knee-tap or lift-and-return to finish\"\n    ],\n    mistakes: [\n      \"Reaching with the arms before the head arrives \u2014 telegraphs the shot\",\n      \"Standing up on impact instead of driving through the far hip\",\n      \"Both hands on one leg (that's a single-leg, not a double)\"\n    ]\n  },\n  {\n    name: \"Sprawl\",\n    style: \"Wrestling\",\n    category: \"Defense\",\n    position: \"Standing\",\n    level: \"Beginner\",\n    youtube_id: \"22ZU_GCW6ik\",\n    source: \"Nick Ugoalah (Grapplearts)\",\n    starter: true,\n    setup: \"The primary takedown defense. Reactive move \u2014 as the opponent shoots, the hips crash down and legs kick back so they can't grip the legs.\",\n    key_points: [\n      \"Legs back long and heavy \u2014 not a small step, a full extension\",\n      \"Hips flat and weight down on their shoulders\/upper back\",\n      \"Underhooks or a cross-face on the way down to control the exit\"\n    ],\n    mistakes: [\n      \"Leaning forward without kicking the legs back \u2014 they still get the grip\",\n      \"Standing back up too quickly \u2014 they'll re-shoot\",\n      \"Letting their head come to the inside instead of steering it out\"\n    ]\n  },\n  {\n    name: \"Rear Naked Choke\",\n    style: \"BJJ\",\n    category: \"Submission\",\n    position: \"Back\",\n    level: \"Beginner\",\n    youtube_id: \"176SLdBhj_A\",\n    source: \"Stephan Kesting (Grapplearts)\",\n    starter: true,\n    setup: \"Blood choke from back control. Choking arm across the throat with the biceps and forearm as the two sides of a V compressing both carotids.\",\n    key_points: [\n      \"Get the choking arm in shallow first, then swim through as they defend\",\n      \"Second hand behind their head, not on your own biceps \u2014 locks the frame\",\n      \"Squeeze by expanding the chest and pinching the elbows, not pulling with the arms\"\n    ],\n    mistakes: [\n      \"Cranking on the jaw or windpipe instead of hitting both carotids\",\n      \"Letting them tuck the chin before the choking arm is in\",\n      \"Losing hooks or the seatbelt during the finish \u2014 they escape out the back\"\n    ]\n  },\n  {\n    name: \"Armbar from Closed Guard\",\n    style: \"BJJ\",\n    category: \"Submission\",\n    position: \"Guard\",\n    level: \"Beginner\",\n    youtube_id: \"WnhJERWQvcg\",\n    source: \"Stephan Kesting & Elliott Bayev (Grapplearts)\",\n    starter: true,\n    setup: \"Classic finishing submission from closed guard. Best after breaking the opponent's posture and controlling an arm across the centreline.\",\n    key_points: [\n      \"Break their posture down before starting \u2014 they need to be leaning in, not upright\",\n      \"Foot on the hip to pivot 90 degrees, other leg swings over the head\",\n      \"Knees pinched together, hips up, thumb up as you extend\"\n    ],\n    mistakes: [\n      \"Attacking without breaking posture \u2014 easy to defend and pass\",\n      \"Losing head control on the pivot \u2014 they stack you\",\n      \"Extending the hips before the arm is trapped \u2014 they pull the elbow out\"\n    ]\n  },\n  {\n    name: \"Triangle Choke from Guard\",\n    style: \"BJJ\",\n    category: \"Submission\",\n    position: \"Guard\",\n    level: \"Intermediate\",\n    youtube_id: \"S-C6cD62Uvg\",\n    source: \"Bernardo Faria (BJJ Fanatics)\",\n    starter: true,\n    setup: \"Blood choke using the legs against the opponent's own shoulder. Common finish or setup for armbar\/omoplata combinations from guard.\",\n    key_points: [\n      \"One arm in, one arm out \u2014 control the outside arm so it can't stack\",\n      \"Angle off 45 degrees before locking \u2014 head-to-head is much weaker\",\n      \"Pull down on the head, squeeze the knees, curl the ankles\"\n    ],\n    mistakes: [\n      \"Locking the figure-four before angling off \u2014 no finishing pressure\",\n      \"Leaving the far arm free \u2014 they posture up and pass\",\n      \"Pulling the head with one hand \u2014 needs both hands or a strong lat pull\"\n    ]\n  },\n  {\n    name: \"Kimura from Side Control\",\n    style: \"BJJ\",\n    category: \"Submission\",\n    position: \"Side Control\",\n    level: \"Beginner\",\n    youtube_id: \"p-6lmaseoGI\",\n    source: \"John Danaher (via BJJ Fanatics)\",\n    starter: true,\n    setup: \"Shoulder lock from top side control when the opponent's near arm drifts away from their body. Also works as a control position and transition to mount or back.\",\n    key_points: [\n      \"Isolate the wrist first, then thread your arm under theirs for the figure-four\",\n      \"Kill the far hand or trap it \u2014 otherwise they grip their belt and stall\",\n      \"Post the head or hip-switch to prevent the roll-through escape\"\n    ],\n    mistakes: [\n      \"Cranking the shoulder without controlling the wrist \u2014 they slip out\",\n      \"Letting them grip their gi\/belt\/waistband \u2014 kills the finish\",\n      \"Not blocking the roll \u2014 they'll cartwheel out to reverse position\"\n    ]\n  },\n  {\n    name: \"Bridge & Roll (Upa) Escape\",\n    style: \"BJJ\",\n    category: \"Escape\",\n    position: \"Mount\",\n    level: \"Beginner\",\n    youtube_id: \"RiIBK-moBdE\",\n    source: \"Henry Akins (via BJJ Fanatics)\",\n    starter: true,\n    setup: \"The fundamental mount escape. Traps one of the opponent's arms and legs on the same side, then bridges over that shoulder to reverse into guard on top.\",\n    key_points: [\n      \"Trap the arm above the elbow (wrist to your shoulder) \u2014 not just the wrist\",\n      \"Trap the foot on the same side by stepping over it \u2014 kills their base\",\n      \"Bridge up-and-over the trapped shoulder, not straight up\"\n    ],\n    mistakes: [\n      \"Pushing on the hips instead of trapping \u2014 feeds their base and mounts higher\",\n      \"Bridging without trapping first \u2014 they just post out\",\n      \"Rolling to the wrong shoulder (the free side) \u2014 you land in their guard, not on top\"\n    ]\n  },\n  {\n    name: \"Knee Cut Guard Pass\",\n    style: \"BJJ\",\n    category: \"Guard Pass\",\n    position: \"Guard\",\n    level: \"Intermediate\",\n    youtube_id: \"Q6rGog5h0Bk\",\n    source: \"Lucas Lepri (via BJJ Fanatics)\",\n    starter: true,\n    setup: \"One of the highest-percentage passes in modern BJJ. Slice the knee through the opponent's open guard while controlling the far side to prevent recovery.\",\n    key_points: [\n      \"Cross-face and underhook on the far side \u2014 kills their frames\",\n      \"Drive the shin down and forward, not just across \u2014 cuts through the guard\",\n      \"Shoulder pressure into the jaw as you cut \u2014 makes the pass painful to resist\"\n    ],\n    mistakes: [\n      \"No cross-face \u2014 they turn in and take the back\",\n      \"Cutting the knee too high \u2014 they insert a butterfly hook and sweep\",\n      \"Losing the underhook \u2014 they framework and recover guard\"\n    ]\n  },\n  {\n    name: \"Berimbolo\",\n    style: \"BJJ\",\n    category: \"Sweep\",\n    position: \"Guard\",\n    level: \"Advanced\",\n    youtube_id: \"83x6qPltSv4\",\n    source: \"Mendes Brothers (Art of Jiu-Jitsu)\",\n    starter: true,\n    setup: \"Inverted guard sweep that spins under the opponent to take the back. Modern sport-BJJ staple \u2014 less useful in MMA but a signature technique of no-gi competition.\",\n    key_points: [\n      \"De la Riva hook deep enough to load their weight onto it\",\n      \"Grip the far sleeve or belt to break their posture forward\",\n      \"Invert and swing the hips through \u2014 commit fully, half-inversions get stacked\"\n    ],\n    mistakes: [\n      \"Half-committing to the inversion \u2014 they stack and pass\",\n      \"Losing the DLR hook mid-rotation \u2014 no sweep leverage\",\n      \"Trying it in MMA without pressure to keep them from just standing and punching down\"\n    ]\n  },\n  {\n    name: \"Jab-Cross\",\n    style: \"Boxing\",\n    category: \"Strike\",\n    position: \"Standing\",\n    level: \"Beginner\",\n    youtube_id: \"YsFK1MMDQgk\",\n    source: \"Tommy Duquette (FightCamp)\",\n    starter: true,\n    setup: \"The 1-2. The most fundamental combination in boxing and MMA striking. Jab measures and disrupts, cross finishes with the rear hand and hip rotation behind it.\",\n    key_points: [\n      \"Jab extends fully and returns straight back \u2014 don't drop it after\",\n      \"Cross rotates from the back foot through the hip, not just the shoulder\",\n      \"Chin behind the shoulder on the cross \u2014 the jab-side hand covers the jaw\"\n    ],\n    mistakes: [\n      \"Pulling the jab back before the cross fires \u2014 telegraphs the combo\",\n      \"Reaching with the cross instead of stepping \u2014 leaves the head over the front foot\",\n      \"Dropping the non-punching hand \u2014 invites the counter over the top\"\n    ]\n  },\n  {\n    name: \"Teep Kick\",\n    style: \"Muay Thai\",\n    category: \"Strike\",\n    position: \"Standing\",\n    level: \"Beginner\",\n    youtube_id: \"vr2URWxmPt4\",\n    source: \"Sean Fagan (Muay Thai Guy)\",\n    starter: true,\n    setup: \"The push kick. Ranged weapon to keep opponents at distance, disrupt their entries, or set up power shots. Front-leg or rear-leg variants.\",\n    key_points: [\n      \"Knee chambers high before the leg extends \u2014 not a leg-swing\",\n      \"Push through with the ball of the foot, hips forward, toes back\",\n      \"Return the leg on the same line it went out \u2014 avoid getting caught\"\n    ],\n    mistakes: [\n      \"Kicking with a floppy foot \u2014 reduces power and risks toe injury\",\n      \"Leaning back too far \u2014 throws off balance and slows the return\",\n      \"Never returning to stance quickly \u2014 they catch the leg and sweep or counter\"\n    ]\n  },\n  {\n    name: \"Clinch Knee (Muay Thai)\",\n    style: \"Muay Thai\",\n    category: \"Strike\",\n    position: \"Clinch\",\n    level: \"Intermediate\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"Straight or diagonal knee from the plum\/double-collar clinch. Signature Muay Thai weapon \u2014 devastating to the body or head if the clinch is controlled.\",\n    key_points: [\n      \"Break their posture down and forward before kneeing \u2014 hands on the crown, elbows in\",\n      \"Turn the hip over on the knee \u2014 not just a leg lift\",\n      \"Alternate sides and pull the head into the knee for maximum impact\"\n    ],\n    mistakes: [\n      \"Kneeing without controlling the head \u2014 they slip out or throw back\",\n      \"Standing too tall in the clinch \u2014 invites their own knees and elbows\",\n      \"Kneeing with the leg only \u2014 no hip rotation, no damage\"\n    ]\n  },\n  {\n    name: \"Osoto Gari (Major Outer Reap)\",\n    style: \"Judo\",\n    category: \"Takedown\",\n    position: \"Standing\",\n    level: \"Beginner\",\n    youtube_id: \"G499sHSEk3o\",\n    source: \"Shintaro Higashi (via BJJ Fanatics)\",\n    starter: true,\n    setup: \"Foundational judo throw. Reap the opponent's leg from the outside while breaking their balance backward. Translates well to gi and no-gi grappling and MMA.\",\n    key_points: [\n      \"Break the balance (kuzushi) backward first \u2014 pull the collar\/head down and back\",\n      \"Step deep past their foot with your reaping leg's supporting foot\",\n      \"Reap through the leg with the hamstring, not the calf \u2014 full commitment\"\n    ],\n    mistakes: [\n      \"Reaping without kuzushi \u2014 they just step out\",\n      \"Supporting foot too far away \u2014 no leverage on the reap\",\n      \"Chest-to-chest instead of chest-to-shoulder \u2014 they can post the far hand and block\"\n    ]\n  }\n\n  ,\n  {\n    name: \"Single-Leg Takedown\",\n    style: \"Wrestling\",\n    category: \"Takedown\",\n    position: \"Standing\",\n    level: \"Beginner\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"The most versatile takedown in MMA. Grab one leg, drive the opponent off their base. Sets up from a strike, level change or scrambled position \u2014 high-crotch or low single are the two main heights.\",\n    key_points: [\n      \"Change levels first \u2014 bend at the knees, not the waist, before penetrating\",\n      \"Head to the outside of their leg \u2014 head inside gets whizzered\",\n      \"Cup the knee, trap it to your chest, then run the pipe or trip the far leg to finish\"\n    ],\n    mistakes: [\n      \"Head on the inside \u2014 they overhook and take your back\",\n      \"Reaching for the leg without changing levels \u2014 telegraphs the shot\",\n      \"Standing up with the leg trapped but not driving \u2014 they hop away and defend\"\n    ]\n  },\n  {\n    name: \"Snap Down\",\n    style: \"Wrestling\",\n    category: \"Defense\",\n    position: \"Standing\",\n    level: \"Intermediate\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"Foundational front-headlock control. Defends a shot, sets up a guillotine, or transitions to the back. The most abused position by wrestlers-in-MMA.\",\n    key_points: [\n      \"Hand on the crown or back of the head, other on the biceps or wrist\",\n      \"Yank down and step back \u2014 pulls their head below their hips\",\n      \"Immediately chain to guillotine, D'Arce, or a back take \u2014 never stall\"\n    ],\n    mistakes: [\n      \"Only pulling with the arms \u2014 no step back, no leverage\",\n      \"Snapping down without maintaining head control \u2014 they pop out\",\n      \"Not chaining to the next move \u2014 they recover posture and re-engage\"\n    ]\n  },\n  {\n    name: \"Lead Hook\",\n    style: \"Boxing\",\n    category: \"Strike\",\n    position: \"Standing\",\n    level: \"Intermediate\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"Circular power punch with the lead hand. Best off the jab, after a slip, or off the parry \u2014 rarely thrown cold.\",\n    key_points: [\n      \"Rotate through the lead foot, hip and shoulder as one connected chain\",\n      \"Elbow at shoulder height for head hooks, lower for body hooks\",\n      \"Snap the punch back to the guard, don't drop the shoulder after\"\n    ],\n    mistakes: [\n      \"Winding up before the hook \u2014 telegraphs it, opens the counter\",\n      \"Dropping the rear hand \u2014 invites a straight counter down the pipe\",\n      \"No hip rotation \u2014 arm punch, no real power\"\n    ]\n  },\n  {\n    name: \"Rear Uppercut\",\n    style: \"Boxing\",\n    category: \"Strike\",\n    position: \"Standing\",\n    level: \"Intermediate\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"Inside strike from close range. Rarely thrown as a lead \u2014 best after a straight, a slip, or against an opponent covering up.\",\n    key_points: [\n      \"Slight dip through the rear shoulder, then drive up through legs and hip\",\n      \"Fist rotates palm-inward at impact, elbow tucked\",\n      \"Chin tucked to the near shoulder to guard against the counter hook\"\n    ],\n    mistakes: [\n      \"Winding up by dropping the hand low \u2014 pulls the guard down\",\n      \"No leg drive \u2014 no power, and the punch reads as an arm punch\",\n      \"Thrown from too far \u2014 they slip it and counter over the top\"\n    ]\n  },\n  {\n    name: \"Slip\",\n    style: \"Boxing\",\n    category: \"Defense\",\n    position: \"Standing\",\n    level: \"Beginner\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"Defensive head movement against straight punches. Moves the head off the punch's line without breaking stance or losing offense.\",\n    key_points: [\n      \"Small movement \u2014 a few inches off centerline, not a big lean\",\n      \"Slip outside the lead foot for a jab, inside for a cross\",\n      \"Eyes stay on the opponent, hands stay high, ready to counter\"\n    ],\n    mistakes: [\n      \"Overreaching \u2014 loses balance, stance, and the ability to counter\",\n      \"Slipping into a hook \u2014 better to bob and weave against a hook shape\",\n      \"Freezing after the slip \u2014 miss the counter window that the slip earned\"\n    ]\n  },\n  {\n    name: \"Roundhouse Kick\",\n    style: \"Muay Thai\",\n    category: \"Strike\",\n    position: \"Standing\",\n    level: \"Beginner\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"The fundamental power kick. Full-body rotation drives the shin through the target \u2014 legs, body or head. Signature Muay Thai weapon.\",\n    key_points: [\n      \"Step off centerline with the plant foot \u2014 45 degrees or more before the kick\",\n      \"Rotate through the hip and pivot on the ball of the plant foot\",\n      \"Shin bone connects, not the foot \u2014 swing the leg like a baseball bat\"\n    ],\n    mistakes: [\n      \"Kicking with the foot \u2014 hurts you far more than them\",\n      \"Standing straight up \u2014 no hip rotation, no real power\",\n      \"Leaving the kick out after connecting \u2014 they catch it and sweep\"\n    ]\n  },\n  {\n    name: \"Low Kick\",\n    style: \"Muay Thai\",\n    category: \"Strike\",\n    position: \"Standing\",\n    level: \"Beginner\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"Attack to the opponent's thigh (outside or inside) or calf. Cumulative damage over rounds destroys mobility and eventually the leg.\",\n    key_points: [\n      \"Same rotational mechanics as the roundhouse \u2014 just chopping down at 45\u00b0\",\n      \"Shin drives through the meat of the thigh or the calf's peroneal nerve\",\n      \"Return the leg quickly \u2014 no need for a full reset before the next attack\"\n    ],\n    mistakes: [\n      \"Kicking the knee joint \u2014 bad for both of you, especially you\",\n      \"Telegraphing with a big step \u2014 they check with the shin and destroy yours\",\n      \"Kicking without a setup \u2014 every kick should be hidden behind hands\"\n    ]\n  },\n  {\n    name: \"Horizontal Elbow\",\n    style: \"Muay Thai\",\n    category: \"Strike\",\n    position: \"Clinch\",\n    level: \"Intermediate\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"Short-range slashing strike from clinch or infighting range. Cuts easily and can end fights outright \u2014 the point of the elbow lands like a blade.\",\n    key_points: [\n      \"Turn the fist palm-down and drive the elbow across horizontally\",\n      \"Rotation comes from the hip and shoulder \u2014 same chain as a hook\",\n      \"Follow with another elbow or a knee \u2014 one is rarely enough\"\n    ],\n    mistakes: [\n      \"Reaching with the arm \u2014 no hip rotation means no power\",\n      \"Throwing from too far out \u2014 an elbow needs to be close to land clean\",\n      \"Leaving the arm extended \u2014 vulnerable to a takedown entry\"\n    ]\n  },\n  {\n    name: \"Uchi Mata\",\n    style: \"Judo\",\n    category: \"Takedown\",\n    position: \"Standing\",\n    level: \"Intermediate\",\n    youtube_id: \"D_T6iLoIGcc\",\n    source: \"Shintaro Higashi\",\n    starter: true,\n    setup: \"The signature high-percentage Judo throw. Sweeps the opponent's inner thigh with a straight leg while pulling them over your back and hip.\",\n    key_points: [\n      \"Break the balance (kuzushi) forward and up before entering \u2014 pull the sleeve and collar\",\n      \"Deep step in with the supporting leg, hip tight against their body\",\n      \"Reap through with a straight leg, chest high on the pull \u2014 commit fully\"\n    ],\n    mistakes: [\n      \"No kuzushi \u2014 they defend easily by dropping their hips\",\n      \"Bent supporting leg \u2014 no lift, no throw\",\n      \"Stepping too shallow \u2014 they step around and counter\"\n    ]\n  },\n  {\n    name: \"Ippon Seoi Nage\",\n    style: \"Judo\",\n    category: \"Takedown\",\n    position: \"Standing\",\n    level: \"Intermediate\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"One-arm shoulder throw. Ducks under the opponent's arm, lifts and rotates them over the shoulder. Devastating when the entry is deep.\",\n    key_points: [\n      \"Deep step in with both feet inside their base \u2014 hips lower than theirs\",\n      \"Duck the head under their armpit, trapping the arm across your shoulders\",\n      \"Bend the legs deep, then explode up and rotate the whole body forward\"\n    ],\n    mistakes: [\n      \"Not stepping deep enough \u2014 they resist by standing straight and posting\",\n      \"Straight legs on entry \u2014 no lifting power under their hips\",\n      \"Losing the arm grip on the throw \u2014 they twist out mid-rotation\"\n    ]\n  },\n  {\n    name: \"Guillotine Choke\",\n    style: \"BJJ\",\n    category: \"Submission\",\n    position: \"Standing\",\n    level: \"Beginner\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"Front-headlock choke, applied when the opponent's head is trapped low \u2014 the classic finish to a defended shot, or off a snap down.\",\n    key_points: [\n      \"Blade of the wrist across the throat, not the meaty forearm\",\n      \"Fist to your own chest, elbow pointing down \u2014 creates the shearing pressure\",\n      \"Close guard or lock the legs around their waist to stop them posturing up\"\n    ],\n    mistakes: [\n      \"Cranking on the jaw \u2014 hurts, but doesn't finish the choke\",\n      \"Guillotine without hip control \u2014 they posture, drive through, and pass\",\n      \"Weak grip \u2014 they slip the head out over the top\"\n    ]\n  },\n  {\n    name: \"Hip Escape (Shrimp)\",\n    style: \"BJJ\",\n    category: \"Escape\",\n    position: \"Mount\",\n    level: \"Beginner\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"The most important defensive movement in BJJ. Creates angle and space under an opponent to escape bad positions, recover guard, or reset.\",\n    key_points: [\n      \"Push off the mat with the outside foot, hips move sideways and away \u2014 not straight down\",\n      \"Frame with the arms on their hip and shoulder to hold the space you create\",\n      \"Chain multiple hip escapes \u2014 one movement rarely creates enough space to escape\"\n    ],\n    mistakes: [\n      \"Pushing straight up instead of sideways \u2014 no space created, they follow you\",\n      \"No framing \u2014 they simply follow the escape and re-establish position\",\n      \"Only doing one \u2014 they close the distance again immediately\"\n    ]\n  },\n  {\n    name: \"Butterfly Sweep\",\n    style: \"BJJ\",\n    category: \"Sweep\",\n    position: \"Guard\",\n    level: \"Intermediate\",\n    youtube_id: \"CtsqKGIGu0U\",\n    source: \"Marcelo Garcia\",\n    starter: true,\n    setup: \"Bottom-position sweep from butterfly guard (both feet hooked inside their thighs). Explodes them to the side using the hook as leverage.\",\n    key_points: [\n      \"Underhook one side, control the sleeve or wrist on the other\",\n      \"Fall to the side of the underhook, not straight back\",\n      \"Elevate them with the butterfly hook while rolling \u2014 full body commit\"\n    ],\n    mistakes: [\n      \"No underhook \u2014 they base out with the far hand and stop the sweep\",\n      \"Rolling straight back \u2014 they smash you down and pass\",\n      \"Weak or shallow hook \u2014 they step over and pass to knee-on-belly\"\n    ]\n  },\n  {\n    name: \"Old School Sweep\",\n    style: \"BJJ\",\n    category: \"Sweep\",\n    position: \"Guard\",\n    level: \"Intermediate\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"The classic half-guard sweep. Underhook, control the far ankle, roll them over into your mount. Popularized by Eddie Bravo but a staple of every half-guard game.\",\n    key_points: [\n      \"Underhook the arm high, come to your side facing them\",\n      \"Grab the far ankle with the free hand \u2014 deep grip, not just a pinch\",\n      \"Bump the hip up and pull the ankle to unweight them, then roll\"\n    ],\n    mistakes: [\n      \"Losing the underhook \u2014 they cross-face and pass\",\n      \"Not reaching the far ankle \u2014 no leverage to roll them\",\n      \"Rolling too early \u2014 they base out with the free hand\"\n    ]\n  },\n  {\n    name: \"Omoplata from Guard\",\n    style: \"BJJ\",\n    category: \"Submission\",\n    position: \"Guard\",\n    level: \"Intermediate\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"Shoulder lock from guard using the leg over the shoulder. Also a fantastic control position \u2014 sweeps, back takes and armbar chains all follow.\",\n    key_points: [\n      \"Isolate one arm, angle off to that same side\",\n      \"Swing the leg over their shoulder, sit up onto your near hand\",\n      \"Kill the head with the free hand or leg, then apply pressure by leaning forward\"\n    ],\n    mistakes: [\n      \"Not sitting up \u2014 they simply roll forward out of the position\",\n      \"Losing wrist control \u2014 they extract the arm before the leg is over\",\n      \"Cranking too early \u2014 they still have base to roll or forward-somersault out\"\n    ]\n  },\n  {\n    name: \"D'Arce Choke\",\n    style: \"BJJ\",\n    category: \"Submission\",\n    position: \"Turtle\",\n    level: \"Intermediate\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"Front-headlock family choke \u2014 same shape as an anaconda but threaded from the near side. Attacked from the top of turtle, a scramble, or a defended sprawl.\",\n    key_points: [\n      \"Thread the choking arm across their neck, under the far shoulder \u2014 deep enough that the biceps sits against the neck\",\n      \"Palm-to-palm or gable grip, elbow tucked to your own body\",\n      \"Squeeze by pinching the elbows and driving your shoulder down through the near side\"\n    ],\n    mistakes: [\n      \"Arm not threaded deep enough \u2014 no choke pressure, just a control\",\n      \"Losing the position mid-scramble \u2014 they roll to guard\",\n      \"No downward driving pressure \u2014 they escape by simply posting up\"\n    ]\n  },\n  {\n    name: \"Straight Ankle Lock\",\n    style: \"BJJ\",\n    category: \"Submission\",\n    position: \"Guard\",\n    level: \"Intermediate\",\n    youtube_id: null,\n    source: \"\",\n    starter: true,\n    setup: \"Foundational leg attack. Compresses the achilles and extends the ankle joint. Entry point to the whole leg-lock game \u2014 every no-gi player should have this.\",\n    key_points: [\n      \"Trap the foot in your armpit, blade of the forearm across the achilles\",\n      \"Close the legs around their hip so they can't spin free \u2014 this is the whole finish\",\n      \"Apply pressure by arching backward through the hips, not by cranking with the arms\"\n    ],\n    mistakes: [\n      \"Legs not closed on their hip \u2014 they spin out and pass or reap you\",\n      \"Cranking with only the arms \u2014 no real finishing pressure\",\n      \"Rushing before the position is locked in \u2014 they roll out or counter with their own leg attack\"\n    ]\n  }\n];\n\n\/\/ ================================================================\n\/\/ End of data. 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Filter by style, position or category \u2014 tap for coaching notes. 0 of 0 techniques Showing all techniques Clear filters No techniques match these filters. Clear filters Video credits &amp; attribution Videos above are embedded from these instructors&#8217; public YouTube channels. Follow the [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":18133,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-18137","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Essential MMA Techniques for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/exercise-directory\/essential-mma-techniques-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Essential MMA Techniques for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"MMA Technique Directory Curated demonstrations for MMA, BJJ, wrestling and Muay Thai. Filter by style, position or category \u2014 tap for coaching notes. 0 of 0 techniques Showing all techniques Clear filters No techniques match these filters. Clear filters Video credits &amp; attribution Videos above are embedded from these instructors&#8217; public YouTube channels. Follow the [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/exercise-directory\/essential-mma-techniques-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2026-09-17T13:24:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/img.youtube.com\/vi\/$escapeAttr(t.youtube_id)\/hqdefault.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Essential MMA Techniques for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/exercise-directory\/essential-mma-techniques-for-beginners\/","og_locale":"en_GB","og_type":"article","og_title":"Essential MMA Techniques for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"MMA Technique Directory Curated demonstrations for MMA, BJJ, wrestling and Muay Thai. 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Tap a card for coaching notes and full instructions. 0 of 0 exercises Showing all exercises Clear filters No exercises match these filters. Clear filters Data: Free Exercise DB \u2014 public domain (Unlicense), 800+ exercises. Frames alternate between the start and\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":4539,"url":"https:\/\/blackbeltwhitehat.com\/en\/technique-directory\/striking\/hook\/","url_meta":{"origin":18137,"position":1},"title":"How to Throw a Hook","author":"Dave","date":"May 13, 2016","format":false,"excerpt":"How to do a Hook in Boxing \ud83e\udd4a (Russian version too) \u00a0 https:\/\/youtu.be\/iBaIVVzJBMA \u00a0 The hook is typically one of a fighter's most powerful punches. In orthodox stance (left foot forward), the left hook is most commonly used within boxing combinations. The right hook, being the rear hand, is typically\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"throwing a hook","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/discusgif.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":515,"url":"https:\/\/blackbeltwhitehat.com\/en\/reviews\/rogue-sparmaster-gloves\/","url_meta":{"origin":18137,"position":2},"title":"Rogue SparMaster Gloves","author":"Dave","date":"June 29, 2013","format":false,"excerpt":"MMA Gear Review - MMA SparMaster Gloves Good Gloves! \u00a0Years old, and still going strong. \u00a0Not amazing for use on the pads, but other than that, really good for sparring. http:\/\/www.youtube.com\/watch?v=zQzZFgm4geM","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/zQzZFgm4geM\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":484,"url":"https:\/\/blackbeltwhitehat.com\/en\/reviews\/rogue-shinguards\/","url_meta":{"origin":18137,"position":3},"title":"Rogue Shinguards","author":"Dave","date":"June 29, 2013","format":false,"excerpt":"Rogue Shinguards review Very good, pretty durable, just a pain to clean and to get off your leg when your sweating. A must for MMA sparring. My paid are still going strong after 5 years of continuous use http:\/\/www.youtube.com\/watch?v=sfrMLwICCTk","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/sfrMLwICCTk\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":5280,"url":"https:\/\/blackbeltwhitehat.com\/en\/reviews\/bestrope-speed-skipping-rope\/","url_meta":{"origin":18137,"position":4},"title":"BeastRope Speed Skipping Rope","author":"Dave","date":"July 2, 2016","format":false,"excerpt":"Beast Gear website Amazon Link A fantastic addition to the kit bag this; I really need to work on my footwork, so it was perfect timing when I got sent the Beastrope to review. Pros Adjustable Length Lightweight and strong Great value for money (can't really lose for the price)\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/beastrope.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/beastrope.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/beastrope.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/beastrope.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/beastrope.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":191,"url":"https:\/\/blackbeltwhitehat.com\/en\/reviews\/power-bar-chin-up-review-door\/","url_meta":{"origin":18137,"position":5},"title":"PowerBar2 DoorFrame Chinup Bar","author":"Dave","date":"February 4, 2013","format":false,"excerpt":"PowerBar2 Review Purchased from Amazon for \u00a323.60 Very impressed with this chin up bar, it's made of welded metal and is very robust and strong. I live in a terraced council house (not sure if this is particularly relevant...) and it fitted into my door frame perfectly. 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