Learn CHAMPION Mikey Musumeci's Arm-Breaking Arm Bar | Fight Like | Men's Health

all I have to do is lift up keep his thumb up and I break his arm right here are you okay depends on your definition of okay man we're here in the Men's Health Fitness Hub and I'm about to be joined by Mikey mumi who is the one Championship flyweight submission grappling champion and widely regarded as possibly the best American Brazilian jiu-jitsu practitioner ever he's a five-time BJJ world champion and in one champ ship he's undefeated with a 7-0 record and five submissions he's trained in Brazilian jiu-jitsu all over including with Mark Zuckerberg of all people Darth Raton as he's known is softspoken but I've seen him do some gnarly things on the mat so I'm a little bit concerned about getting down with him and learning one of his signature submissions hey guys I'm Brett Williams Men's Health Fitness editor like many other former college and pro football players I turned to mixed martial arts and Combat Sports to stay in shape after I was done playing now after a few years of training I'm not the caliber of fighter I'd like to be I've decided to use some of my Men's Health connections to meet the world's best fighters and learn the moves that make them great I'm joined here by Mikey mamachi he is the one Championship flyweight Champion for submission grappling now Mikey you're going to show me a move and I'm a little bit intimidated by it you say it is a closed guard armar yes what's going to happen when we get into this position and you show me this particular submission well basically I'm going to take your arm off okay I do like my arms but I am willing to give this a try you got to sacrifice your arm right now I will sacrifice my arms because again I do want to learn these Maneuvers from the best in the fight game so let's give it a try let's do it what position do we have to be in for this submission yes so we're going to be in close guard on bottom right and closed guard on bottom is a great position you'll see it even in MMA because I can protect myself from getting stried you can't just stand up and punch me right so I'm going to close my legs around you so what okay we're going to be here and you're going to be in this position here I'm going to lock my legs right cuz if I don't have my legs locked you could literally back up and you could start punching in that right so when I go here and I lock my legs I can now frame your biceps now throw punches at me see I can grab your triceps now I'm able to avoid any strikes here right and now you try to posture up I can pull you down like this right boom so now I'm able to avoid all contact of strikes right so now what am I going to do here what I'm going to do is I'm going to shake your hand how you doing oh righty and I'm going to grab your elbow like this okay now when I grab your elbow and hand like this I'm going to place your elbow right in my left like this right so now your hand elbow and shoulder all in alignment now I'm going to place my foot on top of your shoulder and watch how your elbow slightly goes in even more now I'm just going to lock my feet again just like before but now with your elbow chopped in this position okay now from here all I have to do is move to the side throw my leg over your head pinch my knees and play and place my feet down like so now I can clamp down try to posture up it's very difficult and now look how his elbow all I have to do is lift up keep his thumb up and I break his arm right here and if he doesn't tap his arm will break so all I have to do is press down up and Bridge are you okay depends on your definition of okay man it justv your are pops I'm sorry it's good let's do the rest all right Mikey we have two medad balls here I know that that's not something that I would typically expect to see on a mat with people rolling how are we going to use this in our drill okay so you know in Happy Gilmore where it's all in the hips okay all in the hips when you do the arm bar it's the same thing it's all in your hips so this Dr we're going to do now is going to teach you how to use your hips for Jiu-Jitsu and um it's also very painful and hard you're going to be squeezing the ball as hard as you can with your legs which is going to teach you how to clamp somebody cuz you see how important that is to be able to lock your legs yes if you can't the person could stand up and punch you okay so the clamp is very important for the arm bar and also using your hips okay so we're going to go straight to Happy Gilmore and we're just going to follow that all in the hips and that just shows even though we're concentrating on an arm the lower body is still very important yeah so you're in Jiu-Jitsu you're using your whole body at once it's a whole body exercise you know so I think that it's so important that you learn how to use your body in synchrony gotcha all right let's see it let's do it all I'm going to do is I'm going to take the medicine ball and I'm going to lock my feet I'm going to squeeze the ball as hard as I can so I'm activating my hips on the side of me right and this is already going to be challenging cuz it's flexing my legs and I'm flexing my core at the same time now all I'm going to do is squeeze I'm going to move my body like this rocking back and forth rocking back and forth rocking back and forth while squeezing all around okay and that pressure is just continuing your your adductors are really putting in the work it's flexing the whole time okay and I want you to do this for 30 seconds it's going to be very challenging but at the end of it you're going to know how to use your hips that's for sure all right let's see Cas all right get a timer it yes and now go excellent yeah I'm feeling it keep that [Music] base another 20 seconds okay oh I should not have done Lex this morning keep that face only 10 seconds all right just switch it up go different direction if you want to be okay if you want to be extra okay four 3 two one hi now oh boy arm bar oh okay wait wait shake my hand oh yeah shake my stop the punches St the punches now take my hand how you doing good day elbow now put your foot here lock your feet again now it's the drill angle Rock no no rock rock now I want this leg sh your legs pin now throw your leg over Bridge armb Bar oh gotcha your clamp was so much better now I can feel it I can definitely feel the legs that's for sure but you see how it's exactly the same core and hips as that that we just did exactly and I You' been you know getting that movement all in the hips it is all in the hips it's all in the man respect it for all weathers rest in peace I think I'll do okay I'm feeling better after the drill even though that isometric on the adductors really sucks I feel like like I'm not exhausted in the way that would really screw me up so I I'm thinking that I will be able to pull this one off honestly I don't think he's going to be able to do this he doesn't look like he's done Jiu-Jitsu a day of his life and uh I don't know what's going to happen I just hope that he uh could get through this in one piece all right Mikey I've been dreading this part because now within the series we come to the challenge yes which is where I know that I am going to be put to the test so how are you challenging me with the skills that we've learned today all right so now what we're going to do is you're going to do 30 seconds again of the all in the hips drill that'll be the name of it of course there we go and uh at the end of this drill we're going to make you do three times the arm bar and you have to get two out of three correct without my instruction oh shoot okay if you fail this there will be a punishment a punishment okay well that is how this works I do sign up for this but that's the only way that I will learn and get the skills that I want so now before you begin I just suggest you see the move I taught you as a cookbook just basic instructions one 2 3 four if you follow it like a cookbook you should not get it wrong okay if you try to just wing it and try to like just do it by feeling yeah you will forget steps so think of it like a cookbook how I taught you before and just follow the cook got to follow the ingredients yep unfortunately I never use recipes in real life but I'm do it now all right all right so I have on my phone my timer okay and we're going to do 30 seconds I'll tell you in the begin okay put the ball in legs and make sure you're squeezing I don't want to see you cheating with squeezing the ball I will squeeze all right one two 3 go yeah it's burning even more this time that's trijit that is trijit you're doing great it is 15 seconds in halfway done keep going it's a lot of core that's Jiu-Jitsu is all core is that how you get that shredded photo that you have from your cut it's Lally all core three two one time okay so now go close card now what are you going to do there we go no no no one fail one fail wait wait think pause pause pause now think about the steps I said to what was the in the first thing I said to you when we're in this position what do you have to do no no remember when you're looking at me like look at me look at me how are you yes now go shake your hand now go good yes that's one nice okay nice all right so for number two okay don't don't give me hint don't qu me Mikey come on I'm how you doing sorry you're good beautiful okay all right third time now I'm tired so it makes it even harder okay but that's why you're going to get more technical when you do it when you're tired that's right under fatigue better and P perfect nice perfect you did it all right Mikey I am relieved because I think it's fair to say that was two out of three yes you got two out of three for sure wonderful but remember how did I get you to get this to do it right instantly I gave you a way to memorize it right like I was like shake my hand good morning how you doing that was the key and then the second you registered that you instantly did the move right yes so how do we this is what jitu is it's just a basic cookbook of list of steps once you follow it instantly you're able to do it so following the recipe is good and helpful yep it's just cooking just cooking something something I need to remember and as someone whose nickname is Darth Roni yep seems like you've got that unlock so it's just using the recipe pneumonic devices if you want to call it that and applying that in practice as long as we've trained the physical attributes as well yes but that's what's so much fun about ji Jitsu you see how hard of a Core workout that just was right but you're thinking about doing this recipe the steps at the same time so you're not really paying attention that that you're working out it's like a cheat way to work out without working out because your brain is registering just following the the list right and then after after your body is like holy crap my body hurts but you're not feeling that when you're doing it you're more just thinking about following the list right functionality and purpose which is why everyone's able to train Jiu-Jitsu you see kids training you see Elders training Jiu-Jitsu it's just everyone's able to do it it's a healthy good workout no brain damage you're safe I don't know my arm is a little sore but I I'll I'll give him that one so keep drilling keep following your recipe and give this a try