Issue 094
November 2012
Win fights and wow crowds with one of the UFC’s most exciting title holder's ‘Smooth’ moves
PULLING HALF GUARD
Being the bottom man on the ground in MMA might rarely impress the judges, but briefly using it to advance or get a submission can pay dividends.
IN THE GYM
Use a knee to the body to get your man to buckle, and when they drop their head forward hit the snapdown. Now you can pull guard and throw your leg high over the back.
In Action
During his rematch with Donald Cerrone for the WEC lightweight title, Henderson pulled half guard during a scramble and locked up a tight guillotine choke to retain the title.
ENZUIGIRI KICK
More often seen in the pro wrestling ring than inside the Octagon due to its high-risk nature with a low percentage of success, an enzuigiri can be effective nonetheless. Used when an opponent has hold of one of your legs, leaving your options limited, its failure or success can often encourage a scramble where escape to a neutral position is possible.
IN THE GYM
Start in a single-leg pick or kick-catch position. Flip your free leg over your partner’s head and land on your hands. If you have a crash mat available you can begin by jumping on to it to build your confidence.
In Action
In Henderson's penultimate outing against Frankie Edgar at UFC 144 in Japan, Henderson freed himself from Edgar's single-leg attack with a spectacular jumping kick.
KNEE TO OUTSIDE TRIP
Using striking (such as a knee) to set up a takedown (such as an outside trip) is textbook MMA. Henderson ties together his wrestling and striking together seamlessly – a true mixed martial artist.
IN THE GYM
Start with an over-under (or 50:50) tie-up. Put your hips back to create space, then put in a knee to the body. Use the reaction from the knee to drop your body lock lower to capture the hips, then drive in and finish with an outside trip.
In Action
Benson Henderson took down striker Anthony Njoukuani with the outside trip from a body lock at WEC 38, en route to a second-round guillotine choke victory.
JUMP GUILLOTINE
You’ll frequently see Benson Henderson take a hold of his opponent’s neck and jump guard, looking for the guillotine finish. The surprise and sudden force of the move can often catch fighters unprepared and leave submission their only option.
IN THE GYM
Practice catching your training partner's shot with a front headlock. Instead of driving your hips down to the mat as you would for a sprawl, let them stand back up, then pull guard to finish the arm-in guillotine. Remember, the arm-in guillotine needs to be squeezed at an angle, like a triangle choke.
In Action
Henderson finished Jamie Varner with the guillotine choke at WEC 46 to become the undisputed WEC champion. Seven of Henderson's eight submission wins have been chokes. Four of those have been guillotines.
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