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Okay so every time I find myself in back mount and try to escape, my training partner puts me in a body triangle to keep me from moving. I feel pretty confident in my back mount defense so we just end up kind of rolling back and forth while she is killing my back muscles. Is there anything I can do?
Stop giving up your back homie. Have back defense but never rely on it.
Put the figure four side down and 2 on 1 the over arm. Thread your head through and make them take side control.
Have good bottom side defense.
bobby gave the real knowledge here but if you want a sneaky trick,
https://www.youtube.com/watch?v=EI5epyFBM30
I had to practice it like a dozen times before it was doing anything to my training partner but now I got it working ok.
You can also wrist lock their underhook arm (at least one time) trap the arm past their elbow,fall to the underhook side, gooseneck. There are lot of tricks but like I said bobby is giving you conventional wisdom.