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She Fights Back is out July 9 from Watkins Publishing
Every woman knows what it’s like to look over her shoulder or clutch her purse a little tighter because she sees a strange person walking behind her at night.
And unfortunately, too many women know what it’s like to feel unsafe on the street or even in their own home.
Research from Georgetown University has found that half of American women feel insecure simply because they are women.
Although the vast majority of violent attacks are carried out by someone the victim knows, 50,000 American women are raped by a stranger each year, according to research from Arizona State University.
However, martial artist and self-defense expert Joanna Ziobronowicz is trying to empower women with knowledge of moves that can help defend themselves against an attacker.
In her upcoming book She Fights Back, professional trainer Joanna, who holds a black belt in Brazilian Jiu Jitsu, shares strategies for spotting warning signs in dangerous situations and defending yourself from an attacker.
Joanna, owner of fitness workshop company Women’s Self Defense UK, also uses her 20 years of experience as a Jiu-Jitsu champion to share her best moves for getting out of hostile situations.
Their advice comes as one in 10 American women who enroll in self-defense classes say they do so because of a previous assault.
Author Joanna Ziobronowicz uses her 20 years of experience to come up with a series of key measures to be used “as a last resort.”
“Certain situations can affect our motor skills and judgment, so it’s essential to use common sense measures when things get physical,” Joanna writes.
Before practicing any moves, he recommends checking your local laws about what is considered acceptable self-defense and looking for alarms or personal safety sprays that are legal in your area.
“When the threat is imminent and there are no exit routes, it is time to push the attacker away or attack,” he writes.
“These techniques are considered last resort situations and can be very effective when dealing with an attacker who has confined you to a challenging position that is difficult to escape from.”
The key body parts that Joanna mentions using in the movements are her knees, elbows, and palms.
Kneeing to the groin, for example, is “one of the most powerful techniques you can use to defend yourself against a male attacker.” However, a closed fist also works.
And don’t count your fingers.
“In situations where you are trapped against a wall or on the floor, making it difficult to use common striking techniques, your fingers can be very valuable,” Joanna writes. “They can be used to attack the throat, gouge out the eyes, press the attacker’s eye sockets with their thumbs, or twist the ears.”
Here are five of Joanna’s signature moves to escape an attacker.
HOW TO ESCAPE A STRONG GRIP WITH ONE HAND
Joanna designed this technique for when an attacker grabs your arm (graphics courtesy of Sneha Alexander)
This move is intended for when an attacker grabs your forearm and wrist with both arms.
Joanna advises stepping back with your opposite leg, so if your right hand is pulled, step back with your left leg to create a lateral angle to your attacker.
“Make sure both feet are firmly on the ground, with your heels flat on the ground, resembling a surfing stance,” Joanna writes.
You then free yourself from the grip using the strength of your arms and fists. Do this by passing your free hand through the space between the attacker’s forearms from above. Bring both hands together perpendicularly, bringing your fingertips together.
Then, lift your bottom elbow to break the attacker’s grip. Once he breaks your grip, he steps back and places your hands in front of his face.
FOOT TO GROIN BREAKS DOUBLE WRIST GRIP
“In a threatening context, where hitting is a reasonable use of force, it is usually safer and more effective to opt for strikes to the groin,” Joanna writes.
This move is designed for when someone grabs both of your wrists with an underhand grip.
First, step back with your dominant leg (that is, your left leg if you are left-handed and your right leg if you are otherwise) to widen your stance and prepare for a foot or knee strike. “Always place your striking leg behind you,” he writes.
Next, try to hit the attacker’s groin with your foot, bringing your back leg forward. You can also hit with your knee. “If there is more distance between you and the attacker, it may be easier to kick with your foot,” Joanna writes. “From a closer distance, it will be easier to hit with the knee.”
“Although there are other forms of breaking for this type of wrist hold that don’t involve hitting, they can be difficult to perform on a larger person and can put you in a vulnerable and unstable position,” Joanna continues.
“In a threatening context, where hitting is a reasonable use of force, it is usually safer and more effective to opt for strikes to the groin.”
‘HANGING TREE’ POSTURE THAT BLOCKS A SAVING
Joanna notes that some steps may need to be repeated before you can effectively free yourself. Steps 2 and 3 can be “performed in any sequence” and you can start with a palm strike if you are not completely choking at first.
In this situation, someone puts their hands on your throat and tries to strangle you.
First, you can relieve some of the tension in the neck by stepping back with your dominant leg to widen your feet and grabbing the attacker’s wrists as you lower your elbows.
“Use the attacker’s hands as poles to increase balance, as if you were hanging from two branches of a tree,” says Joanna.
Then, depending on the distance between you and your attacker, use your back leg to hit him in the groin with your knee or your foot.
Then, slide your dominant hand off the attacker’s wrist and use your palm to hit him under the chin or nose.
“Aim for a position with your arms outstretched to create torque in the spine and force them back.”
Then, push the person with your hands or extend your arms in front of you to establish a “defensive stance.”
Create as much distance as you can between you and your attacker before fleeing.
Joanna notes that some steps may need to be repeated before you can effectively free yourself.
HOW TO ESCAPE AN UNWANTED BEAR HUG
After performing this move, Joanna recommends backing up to a safe distance before running away.
Joanna recommends this move if someone has put their arms around your waist and is pinning both of your hands.
First, hang your palms in front of your attacker’s hips, pointing your fingers outward. This creates a “strong structure by connecting the elbows to the pelvis,” Joanna writes.
At the same time, step your dominant leg back and push your hips back and forth.
Then, hit the attacker’s groin with your knee while placing your hands in front of your face or pushing the attacker away.
Joanna points out that you may have to perform the knee strike more than once.
“Change your leg position and strike with the other leg if the knee strike on your dominant side proves ineffective,” he writes.
ATTACKED FROM BEHIND? MAKE A FIST IN THE GROIN
Joanna notes that it may take several hits before successfully breaking free from this type of hold.
This move is designed for when an attacker grabs you around the waist from behind, keeping both hands immobilized.
First, tilt your hips to one side while keeping your feet apart to stay stable.
Then, form a fist with one hand and punch the attacker’s groin, fully extending the attacking arm behind you.
This should allow you to push the attacker away and protect your face by placing your hands in front of them.
Joanna notes that it may take several hits before successfully freeing yourself.
“In addition to the fist strike, consider adding elbow strikes aimed at the abdomen or belly region,” he writes.
She Fights Back will be available for Purchase onlinePriced at $18.95, it will be available in stores on July 9 and will be published by British imprint Watkins Publishing.