Can women effectively learn self-defense online?

Yes. Research from the University of Oregon shows that women who complete empowerment self-defense training are both more likely to avoid assault if targeted, and less likely to be targeted in the first place. Online Krav Maga courses offer the same techniques taught in person, with the advantage of learning at your own pace and rewatching techniques as needed.

Why is Krav Maga recommended for women's self-defense?

Krav Maga was developed by the Israeli military to be learned quickly and used effectively regardless of size or strength. It emphasizes leverage, technique, and situational awareness over brute force — making it particularly effective for women. Techniques focus on real-world scenarios including grabs, chokes, and ground attacks.

Do I need any martial arts experience to start?

No prior experience is needed. The course is designed for complete beginners. The system breaks down techniques into simple, repeatable movements that build muscle memory over time. Many women start with zero combat experience and report feeling significantly more confident within weeks.

She Prepared › Escape Techniques

How to Break Free from Grabs, Chokes & Holds

The most common physical attacks on women involve holds — wrist grabs, chokes, bear hugs, hair pulls, and ground pins. Every one of these has a mechanical weakness that can be exploited regardless of the attacker's size. Krav Maga escape techniques are built on one principle: the human body has structural leverage points that no amount of muscle can override.

68%

Of physical assaults on women involve grabs or holds

2-3 sec

Time needed to execute a trained escape technique

Prior experience needed to learn basic escapes

100%

Of holds have at least one mechanical weakness

The Physics of Escape

Every grab or hold has a weak point — the direction in which the grip has the least resistance. A wrist grab is weakest at the gap between the thumb and fingers. A bear hug is weakest when you drop your weight. A choke is weakest when you turn into the opening between the attacker's arms. Physics doesn't care about muscle mass.

Krav Maga escape techniques are built on three principles: redirect force (move with the attacker's energy, not against it), attack the structure (strike vulnerable points to weaken the hold), and create distance (the moment you're free, put space between you and the threat).

The goal of every escape is not to win a fight. It's to create a window — even one or two seconds — to run. Every technique ends with movement away from the threat, not toward engagement.

Common Holds and Their Weaknesses

Wrist grab (single hand): The thumb is the weakest point. Rotate your wrist toward the gap between thumb and fingers while pulling sharply. The physics are simple: your forearm bone against their single thumb will always win. Add a simultaneous palm strike to the face and the grip releases instantly.

Choke from the front: Tuck your chin to protect your airway. Step to the side of the attacker (not backwards — that tightens the choke). Pluck the hands while simultaneously delivering a knee strike to the groin. The combination of pain and structural disruption breaks any choke.

Bear hug from behind (arms pinned): Drop your weight immediately — bend your knees and lower your centre of gravity. This makes you exponentially harder to lift or control. Stomp on the attacker's foot (instep), drive your elbow into their solar plexus, then turn and create distance.

Hair grab: The instinct is to pull away — this causes pain and keeps you controlled. Instead, press your hand over the attacker's hand, pinning it to your head. This eliminates the pain and gives you control. Turn toward the attacker while pressing down, and strike with your free hand.

Ground pin (mounted): The most frightening position for most women — and one that Krav Maga addresses directly. Bridge your hips explosively (thrust upward), trap one arm and the same-side foot, and roll. The technique is called "trap and roll" and it works regardless of weight difference when executed with commitment.

Why Video Training Works for Escapes

Escape techniques are motor patterns — they need to be seen, understood, and repeated until they become reflexive. Video instruction allows you to watch the technique, pause, rewind, and practise at your own pace. Many women report that watching a technique 3-4 times before practising creates faster muscle memory than a single live demonstration.

The Be Prepared course shows every escape from multiple angles, at full speed and in slow motion, with David & Eytan demonstrating both the attack and the defence. Partner drills are included for practising with a friend or family member.

Critical note: Online training builds knowledge and motor patterns. In-person training adds pressure testing. We recommend supplementing video training with at least one in-person Krav Maga class to experience techniques at full resistance.

What Women Who Train Say

"The wrist grab escape was the first thing I learned. I practised it on my husband that evening. He couldn't hold on. He's twice my size. I just stared at my hands in disbelief." — Be Prepared student, week 1

"My daughter came home from university for Christmas. I taught her the choke escape in the kitchen. She cried. She said 'why didn't anyone teach me this before I moved away?'" — Mother, age 52

"I run the escape drills every morning for 5 minutes. It's like brushing my teeth now. I don't even think about the technique — my body just does it." — Krav Maga student, 4 months

Ready to Be Prepared?

The Be Prepared course teaches everything on this page — and more — through expert-led video instruction by David & Eytan, certified Krav Maga instructors.

Get the Be Prepared Course

Sources

International Krav Maga Federation — Technical curriculum: escape and counter-attack principles

Hollander, J.A. (2014) — Does self-defense training prevent sexual violence against women?

ScienceDirect — Physical resistance and assault outcomes meta-analysis

University of Oregon — Empowerment Self-Defense: motor pattern acquisition research

She Prepared provides self-defense education, not a guarantee of safety. Always seek professional in-person instruction alongside online training. Consult a physician before beginning any physical training programme.