Why the Ankle Pick is a Game-Changer for No-Gi Grapplers
In no-gi Brazilian Jiu-Jitsu, takedowns are your ticket to controlling the fight on the ground. Among the most reliable and low-risk options is the ankle pick—a simple yet devastating wrestling technique that targets your opponent's base without exposing you to counters. Popularized in freestyle wrestling and adapted seamlessly into MMA and no-gi BJJ, it allows smaller fighters to off-balance larger opponents by attacking from distance.
Whether you're prepping for a BJJ tournament, MMA sparring, or just sharpening your stand-up game, mastering the ankle pick opens doors to guard passes, back takes, and dominant positions. Coaches like Laerte "Bigode" Bam Bam, a veteran of the grappling world, emphasize its speed and simplicity. As Bam Bam notes, "It's all about timing and explosion—get in low, snatch the ankle, and drive through."
This guide breaks it down step by step, with tips to integrate it into your MMA training, wrestling sessions, or kickboxing stand-up drills. Pair it with quality no-gi gear like moisture-wicking rash guards and grippy shorts from Apollo MMA to stay comfortable and focused during intense rolls.
The Fundamentals: Setup and Stance
Start in a solid fighting stance to disguise your intentions. Your lead foot should be forward, hands up in a guard position mimicking MMA or boxing. The ankle pick thrives on feints to close distance safely.
- Feint to Create Opening: Throw a jab or low kick feint toward your opponent's head or lead leg. This forces them to react, lifting their base slightly or shifting weight.
- Level Change: Drop your level explosively by bending at the hips and knees. Keep your back straight—think athletic squat position. Your head stays inside their frame to avoid guillotines.
- Footwork Tip: Circle slightly to your lead side as you drop. This angles you off their centerline, making it harder for them to sprawl or counter with a blast double.
In MMA contexts, this setup mirrors wrestling entries used by fighters like Khabib Nurmagomedov or Georges St-Pierre, blending seamlessly with striking.
Step-by-Step Execution: Gripping and Finishing
Once low, execute with precision. Here's the full sequence:
Step 1: Secure the Ankle Grip
Aim for the inside or outside of their lead ankle with your same-side hand (lead hand for lead ankle). Use a four-finger grip under the ankle bone, thumb on top for control. Avoid grabbing the Achilles—it's slippery in no-gi.- Pro Tip: If they're wearing wrestling shoes or grip-enhancing socks (available at Apollo MMA), this hold locks in even tighter.
Step 2: Control Posture and Head
Your trail hand shoots to their opposite hip or underhook their near arm. Simultaneously, drive your head into their midsection or clamp their head down. This neutralizes upper-body resistance.Bam Bam advises: "Head pressure is key. It folds them forward, killing their sprawl."
Step 3: Lift and Drive
Pull the ankle toward you while pushing their upper body away. Step your lead foot behind their plant leg, then explode upward with your hips. Rotate your shoulders to snap them off-balance.- Finish Options:
- Direct Takedown: Drive through to side control or mount.
- Guard Pull Variation: If they resist, release and pull guard—common in no-gi BJJ.
- Chain Wrestling: Flow into a single-leg if they hop.
Step 4: Follow Through on the Ground
Land in a strong top position. Pinch your knees, post your head on their belly, and block the hips to prevent recovery.Common Mistakes and Fixes
Even pros slip up—avoid these pitfalls:
- Standing Too Tall: Staying upright invites knees or guillotines. Solution: Practice level changes from boxing combos.
- Telegraphing the Grip: Hesitant hands give them time to react. Drill speed with shadow wrestling.
- Weak Head Control: Without it, they posture up. Solution: Add neck strengthening and grip drills.
- No Angle: Straight-on attacks fail against good sprawlers. Always circle.
Drills to Level Up Your Ankle Pick
Build muscle memory with these progressions:
1. Shadow Drilling: 3 sets of 10 reps per side, focusing on speed.
2. Partner Resistance: Have them hop lightly—practice chaining to doubles.
3. Live Sparring: Start from knees, pick ankle to standing takedown.
4. MMA Integration: Combine with jabs, low kicks, or overhands from kickboxing.
For wrestling enthusiasts, this translates directly to freestyle or folkstyle rulesets. In Muay Thai or kickboxing gyms, use it to counter leg kicks.
Gear Essentials for No-Gi Takedown Training
No-gi demands gear that moves with you:
- Rash Guards: Compression fit for grip denial and skin protection. Look for flatlock seams to avoid chafing.
- Shorts: Grappling shorts with split sides for mobility—split terry or vale tudo styles shine here.
- Mouthguards and Spats: Prevent road rash and protect teeth during explosive drives.
Stock up at Apollo MMA for durable, fighter-tested options that withstand daily mats.
Expert Insights from Laerte "Bigode" Bam Bam
Drawing from his decades coaching top BJJ athletes, Bam Bam stresses adaptability: "In no-gi, the ankle pick beats reactive takedowns because it's proactive. Train it against sprawls daily." He also highlights footwork: "Always attack the reaction—feint high, pick low."
Take It to the Mats
The ankle pick isn't flashy, but it's brutally effective. Consistent practice turns it into an instinct, elevating your no-gi game across BJJ, submission grappling, and MMA. Next session, drill it 50 times per side. You'll feel the difference when opponents start respecting your shots.
Ready to gear up? Browse Apollo MMA's no-gi collection for everything you need to dominate takedowns.
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