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Step 1
Plant your free hand on the ground. You will pivot on this hand and use it to push off. Do this quickly. You don't have much time when an arm bar is being applied.
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Step 2
Walk your hips toward your opponent's head. The person applying the arm bar wants you to be at a right angle to him. Reducing this angle relieves pressure on the arm being barred. Work your hips around until you have moved about 45 degrees. Again, do this quickly.
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Step 3
Put your head on the ground near your free hand. You need to create a strong base with your head and free hand so make sure they are no more than a foot apart.
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Step 4
Kick your legs over your opponent. Use both legs and your free arm to launch yourself over. You are not doing a flip. You are moving your legs to the other side of your opponent's body. You should remain face down the entire time.
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Step 5
Pull your arm out. Now that you are on top of your opponent and the arm bar is broken, he will most likely let go of your arm. Even if he does not, you are now on top and your elbow is out of danger. Be sure to sink your hips down and back so your opponent can not roll you back over and try the arm bar again.
