Written by Jennifer Redondo

It is a known fact that best self-defense strategies and techniques work equally well for both men and women, but the harsh truth is that women could benefit more from learning because they’re assaulted more often than men. Statistics show that 1 in 3 women will be the victim of some type of violent attack in her lifetime, which we’ve all witnessed with the rise of violence against our elderly Asian and Filipino American women throughout the country.

Women also disproportionately endure more incidents of verbal and sexual harassment than men.

Being prepared to defend yourself is more important now than ever.

Earlier this summer, In Her Purpose partnered with Empire Training Grounds and Mission Muay Thai to host a series of women’s self-defense seminars.

Omar Sabha of Empire Training Grounds, is a third degree black belt in jiu jitsu, and continues to work on and share his craft. They both share the same sentiments when getting some basic moves down.

Omar practices what he preaches: “Best defense is good offense.”

Similarly, Kru Jace Gutierrez, Owner and Head Coach of Mission Muay Thai, believes in preparation and conditioning: “Stay ready so you don’t have to get ready.”

Although most women’s self-defense courses focus on skills for quickly and efficiently destroying an attacker, self-defense training also should include methods for preventing a confrontation from turning physical in the first place. Learning how to steer away from a potential situation or imminent threat may not sound as exciting as kicking butt during a real altercation, but as they say in every beginner’s class, evading an attack is always better than blocking an attack and “winning” a physical fight.

So before I get into five basic moves that could save your life, here are some strategies that you can immediately implement into your daily routine without knowing one single move.

1. Trust Your Gut

Don’t underestimate your feelings. If something doesn’t feel comfortable, chances are, you’re not being paranoid or OA (overacting). Listen to the voice in your head that’s telling you that you could be in danger. If you notice a suspicious person following you, avoid him/her. Walk across the street, don’t enter the elevator or stairwell, or run away. You want to avoid being caught up in a situation.

2. Situational Awareness

Be hyper aware of your surroundings! Always scan and look around. I was raised by a career military man so I am always on high alert. Growing up, my military Dad taught me the importance of survival: how to read a map, fill up gas at half tank, and always have $20 in the car just in case! Until this day, he lectures me about having my head buried in my phone, wearing headphones, and parking my car in not so ideal areas.

Omar teaches his students, “The most important aspect of self-defense is situational awareness. Never go into a room where you don’t know how to get out.”

Our teacher also stressed the importance of scanning the room for the entrance, exit, and even inside and underneath your car. He also advised us to look for clues like foggy windows, which can indicate that someone may be inside your car. For these reasons, when I am dining at a restaurant or out in public places, I never have my back facing an entrance or door. I always like to see who’s coming in and out. I also like to know what’s going on around me. When I walk to my car, I always have my keys in my hand, and I scan around before opening my door and entering my vehicle. I lock the door immediately when I get in.

3. Be Confident

During the self-defense seminar, Jace, one of our teachers, asked, “Are you the predator or prey?” Don’t make yourself an easy target! Predators tend to target the weak or most vulnerable. Being vulnerable can appear in different forms: fear, distracted, or literally having your hands full. I’m sure you’ve seen those memes and TikToks of women getting into their cars with their hands full: coffee, snacks, purse, phone, and 10 shopping bags in hand. Don’t be that person!

Walk in confidence and make sure to make eye contact. Make sure to frame the situation and create space. Maintain a non-confrontational stance: keep your head up, shoulders back, and put your hands up in an “a frame”-- this will give you time to scan the predator for key identifiers starting with the head all the way down to shoes. All of this will help you gather information that you will need when calling for help. When you call the cops, you will be able to give a good, detailed description. To get help to arrive on scene quickly, tell them that there are weapons and that you’re in danger.

If you assume a martial arts stance, it will immediately tell the attacker that you know how to fight. The predator may become more aggressive. In the event that the predator engages with you, make eye contact and scream “ I don’t know you” and make as much noise as possible to attract attention from others who may be around to help.

Now on to some basic moves! If there’s no one around to help, here are five basic self-defense moves that could potentially save your life:

Palm Heel Strike
One-Two Combo + Kick to the Balls
Escaping a Bear Hug from Behind by Dropping it Like It’s Hot
Escaping a Wrist Grab by Swimming Under
Escaping a Front Choke Hold

1. Palm Heel Strike

A palm heel strike is one of the safest self defense techniques, especially for the inexperienced. A palm heel strike is delivered in a straight forward thrusting motion. The hand is flexed backwards, the fingers are pointing upwards, and hit through the heel of the hand. Only your palm should make contact with your target during the strike. Avoid striking with your fingers or the upper palm, as it could lead to injury. A palm heel to the face can give you the opening to gouge or scratch the attacker’s eyes.

Video by Janice Hung

2. One-Two Combo + Kick to the Balls

The One-Two Combo is basically the two most common punches: a jab (thrown with the lead hand) followed by the cross (thrown with the back hand). This is effective because the jab should ideally land on your attacker’s chin. This should temporarily distract the attacker, which you then follow up with a powerful straight punch. Afterwards, finish off by kicking your attacker in the balls. A kick is a long range weapon, which allows you to create more space between you and the attacker.

Video by Ren Lifestyle

3. Escaping a Bear Hug from Behind by Dropping it Like It’s Hot

If someone grabs you from behind, drop it like it’s hot! Drop your weight below the attacker’s center of gravity. You’ll find yourself in the Asian squat position, which will make it difficult for your attacker to move you around. If you’re still not free, you should do everything to get free: stomping on your attacker’s feet and/or hitting him in the balls. If you’re still in close range, keep throwing elbows which are your short range weapons. Don’t stop fighting! Grab the person’s ear, head butt them, and keep attacking until your attacker lets go so you can run away and remove yourself from the situation.

Video by Evolve Mixed Martial Arts

4. Escaping a Wrist Grab by Swimming from Underneath.

The wristlock is a technique where you grab your attacker’s hand and twisting and/or bending it in a non-natural direction. Don’t try to fight it, instead twist by swimming from underneath. You should be able to pull away as your attacker’s hold loosens up.

Video by Evolve Mixed Martial Arts

5. Escaping a Front Choke Hold

If you are choked from the front, try to keep calm so that you don’t lose too much oxygen. Your goal is to remove the attacker’s hands from your neck. This can be done by raising up both your hands and plucking your attacker’s wrists away from your neck, while pulling them down so you can knee or kick him in the balls. Since you’re in short range, you want to use short range weapons like your elbows and knees. Throw an elbow to his face and knee him in the balls or stomach if you can.

Video by A.C.T. Defense

Reading this may be difficult to visualize certain move, so we’ve shared some videos that may help. But I also recommend you head to Google and YouTube to look up these moves so you can see them in action and in different scenarios. A You can also watch the Instagram reel we made from the women’s self-defense seminars on Instagram at @inherpurpse. Lastly! I don’t recommend practicing these moves on your friends or family, especially because neither of you know what you are doing just yet. If you’d like to learn and practice, I recommend training at a professional martial arts gym. Below are some of my favorite gyms that I’ve trained at in California:

Empire Training Grounds (Buena Park)

Mission Muay Thai (Long Beach)

The Resistance Fitness Center (Plesanton)

Academy of Combative Defense and Fitness (San Jose)

Knowledge is power. Be aware and stay safe!