How to Practice BJJ at Home: Easy Arm Bar Drill

Want to get better at Brazilian Jiu-Jitsu between classes? Here's an easy way to practice the arm bar at home. Our coaches at Mindset Martial Arts & Fitness in Hayward show a simple drill that needs very little space and almost no equipment.

What You Need

A pillow or a grappling dummy and a little bit of floor space. That's it.

How to Practice the Arm Bar at Home

The arm bar is one of the most fundamental submissions in BJJ. This home-friendly drill lets you repeat the motion over and over to build muscle memory, timing and precision. Pay close attention to your hip movement and control as you follow along with the video. That's where the power of the arm bar really comes from.

A Few Minutes a Day Adds Up

Consistency is key to mastering technique. Just a few minutes of this drill each day can make a noticeable difference in your transitions and your finishing ability the next time you're on the mat. Keep training smart and stay safe.

Home Drills Work Best With Real Classes

Solo drills are great for reps, but you still need a coach to fix details and partners to practice against real resistance.

Train Brazilian Jiu-Jitsu in Hayward

Mindset Martial Arts & Fitness is a Brazilian Jiu-Jitsu, kids martial arts and kickboxing academy at 24249 Hesperian Blvd in Hayward, CA, a short drive from San Leandro, San Lorenzo and Castro Valley. Our adult BJJ classes are beginner-friendly, and we also offer kids BJJ and fitness kickboxing.

See the class schedule or reserve your first class.