[Take note: this is how to properly disarm someone. Always go to the outside of the arm, not the inside. ah yes I have been doing it wrong the whole time it seems cowering in fear was not the first step]
Some inadvertent deaths are unavoidable—wrong place, wrong time. Staying alive requires perceiving threat, feeling dread, and responding. Here's some tips you should know to stay alive in some dangerous situations.
Defense Against a Knife « US Army Combatives(Vet Tech Hands)
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And for Bastion, Pharah to duck in and out of cover while firing rockets, widow or Hanzo to snipe where the fire can't accurately hit you, or roadhog who can pull him out of the formation with his hook