Jiu-Jitsu Knowledge Base
Search our comprehensive guide to Brazilian Jiu-Jitsu. Find answers to your questions about techniques, training, competition, and more.
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What is Brazilian Jiu-Jitsu?
Think of BJJ as human chess played with your body. Two people grapple on the ground, each trying to outmaneuver the other using technique instead of punches or kicks. The magic of BJJ is that a smaller, weaker person can defeat someone bigger by using leverage and positioning. You win by making your opponent "tap out" - a signal they give up because you have them in a choke or joint lock they cannot escape.
What does BJJ stand for?
BJJ stands for Brazilian Jiu-Jitsu. People spell it many ways - Jiu Jitsu, Jiu-Jitsu, Jiujitsu - all mean the same thing. The "Brazilian" part matters because the Gracie family in Brazil transformed an older Japanese art into something completely different, focused almost entirely on fighting from the ground.
Where did Brazilian Jiu-Jitsu come from?
A Japanese fighter named Mitsuyo Maeda immigrated to Brazil in the early 1900s and befriended a local politician named Gastão Gracie. In exchange for help, Maeda taught Gastão's son Carlos. Carlos taught his younger brother Helio, who was too frail for the physical techniques, so Helio modified everything to work with leverage instead of strength. That adaptation became BJJ. The world noticed when Royce Gracie, a skinny guy in pajamas, submitted much larger fighters in early UFC events.
What is the difference between Jiu-Jitsu and Brazilian Jiu-Jitsu?
Traditional Japanese Jiu-Jitsu is like a martial arts buffet - strikes, throws, weapons, everything. BJJ took one dish from that buffet (ground fighting) and perfected it obsessively. Japanese Jiu-Jitsu practitioners learn many things adequately; BJJ practitioners learn one thing deeply. The Brazilian version also tests everything through sparring, so you know what actually works under pressure.
What is the goal of Brazilian Jiu-Jitsu?
Get your opponent to quit. That's it. You do this by controlling their body until you can apply a choke (cutting off blood or air) or a joint lock (threatening to break something). In competition, you can also win on points by achieving dominant positions. But the purest victory is the tap - your opponent admitting they have no escape.
Why is Brazilian Jiu-Jitsu effective?
Every class ends with sparring against someone trying their hardest to stop you. This is rare in martial arts. Many styles practice choreographed moves against cooperative partners and never test them for real. In BJJ, you discover within weeks whether a technique works because you try it against resistance daily. Techniques that survive this testing process are battle-proven.
What makes Brazilian Jiu-Jitsu different from other martial arts?
You cannot fake being good at BJJ. In striking arts, you can look impressive hitting pads without ever testing yourself. In BJJ, you spar every class against people actively trying to submit you. Your skill is exposed immediately. This honesty attracts people who want real ability, not just the appearance of it. Also, you can spar at full intensity without brain damage since there is no striking.
Can I learn Brazilian Jiu-Jitsu for self-defense?
BJJ handles one specific scenario extremely well: a physical confrontation that goes to the ground with one attacker. Most real fights end up there. You learn to stay calm when someone is on top of you, escape bad positions, and control aggressive people without throwing punches. However, BJJ alone does not address weapons, multiple attackers, or striking - you need additional training for complete self-defense.
What should I expect at my first BJJ class?
Expect to feel completely lost - everyone does. You will learn movements that feel bizarre, like scooting on your back or bridging your hips. A higher belt will probably work with you and submit you repeatedly while being friendly about it. You will gas out quickly. Your ego will take hits. This is normal. The only goal for day one is showing up and surviving.
What should I wear to my first BJJ class?
Athletic clothes without anything that can scratch or catch - no zippers, buttons, or pockets. A t-shirt and shorts or sweatpants work fine. Take off all jewelry and watches. Cut your fingernails and toenails short. The gym might lend you a gi (the traditional uniform) or tell you to buy one. Call ahead to ask what they prefer for first-timers.
How do I choose the right BJJ gym?
Try at least three gyms before deciding. Watch how the instructor treats beginners - are they patient or dismissive? Notice if higher belts help lower belts or ignore them. Check if the mats are clean and the bathroom is sanitary. Ask about the schedule and make sure classes fit your life. The best gym is one you will actually attend consistently, not necessarily the most prestigious one.
How much does BJJ training cost per month?
Expect $100-250 monthly in most US cities. Big cities and famous instructors charge more. You will also need a gi ($60-150), and eventually a second gi so you always have a clean one. Some gyms require contracts; others do month-to-month. Ask about family discounts, student rates, or work-trade arrangements if cost is a barrier. Many gyms will negotiate.
Is BJJ good for beginners with no martial arts experience?
Having no experience is actually fine - you have no bad habits to unlearn. BJJ gyms are full of people who started knowing nothing. The curriculum assumes zero background. Your first months will be humbling regardless of athletic history. Former wrestlers adapt fastest, but everyone starts as a white belt getting submitted constantly. That is the process.
Am I too out of shape to start BJJ?
BJJ will get you in shape - that is part of the point. Start slow. Sit out rounds when you need to. Nobody expects a beginner to keep up with conditioned athletes. Your conditioning builds as you train; give it a few months of regular attendance and you will feel the difference. Plenty of practitioners use BJJ as their main fitness routine and end up in the best shape they have ever been.
What is the difference between gi and no-gi BJJ?
In gi, you wear a thick cotton jacket and pants that people grab to control you. The grips slow everything down and create unique choking and sweeping opportunities. In no-gi, you wear tight athletic clothes with nothing to grab, so the action is faster and slipperier. Gi feels like a chess match; no-gi feels like a wrestling scramble. Most people train both.
Should I train gi or no-gi as a beginner?
Start with whatever your gym offers more of. If you have a choice, gi training forces you to be precise because escaping grips requires good technique. No-gi lets you move faster but can encourage sloppy habits. Ideally, do both from the start. The skills transfer between styles, and you will discover which you enjoy more over time.
How long does it take to get good at BJJ?
After six months of regular training, you will stop feeling completely helpless. After two years, you can handle most untrained people. A black belt takes 10-15 years for most people. But "good" is relative - a two-year white belt destroys beginners while getting destroyed by purple belts. Progress is constant if you keep showing up. The timeline matters less than the consistency.
Why is BJJ so hard when I first start?
Your body has never moved this way. You are learning to be comfortable while someone is trying to choke you. Every position feels wrong. You do not know what you do not know. Meanwhile, even small training partners with experience handle you easily, which is confusing and frustrating. This phase lasts 3-6 months. Everyone goes through it. The people who stay become obsessed.
How do I survive rolling as a complete beginner?
Protect your neck above all else - keep your chin tucked and hands ready to defend chokes. When someone is on top, focus on not getting flattened rather than escaping. Breathe slowly even when panicking. Tap immediately when caught - injuries happen when people wait too long. Ask upper belts to go light. Nobody expects you to win; they expect you to learn and stay safe.
How often should I train BJJ?
Two to three times per week is the sweet spot for most people balancing life and progress. Training once weekly means slow progress and constant re-learning. Four or more times accelerates growth but increases injury risk and burnout potential. Listen to your body. Consistency over years beats intensity over months.
What is drilling in BJJ?
Drilling means repeating a technique over and over with a cooperative partner until your body memorizes the movement. Your partner offers just enough resistance to make it realistic but lets you complete the technique. Think of it like practicing free throws - you need hundreds of reps before the motion becomes automatic under pressure.
How do I get better at BJJ faster?
Show up consistently - that matters more than anything else. After class, write down what you learned and one thing you struggled with. Ask upper belts specific questions. Watch competition footage of techniques you are learning. Most importantly, be patient. Everyone wants shortcuts, but the people who improve fastest simply train the most consistently over time.
Should I compete in BJJ?
Competition reveals holes in your game that training cannot. The pressure of a real match with a stranger trying to beat you is unlike anything in the gym. You do not need to win to benefit - losing teaches more than winning. Try at least one competition to experience it. Many people discover they love competing; others confirm they prefer training only.
What happens at a BJJ competition?
You weigh in, wait for your division to be called, then fight strangers in bracketed matches. Matches last 5-10 minutes depending on belt level. You win by submission, points, advantages, or referee decision. Expect long waits, nervous energy, and matches that feel much shorter than they actually are. Bring food, water, and something to sit on.
What are the rules of BJJ competition?
Rules vary by organization, but generally: points for takedowns, sweeps, passes, and dominant positions. Submissions win immediately. Some submissions are banned at lower belts (heel hooks, neck cranks). Stalling and certain grips get penalties. IBJJF, ADCC, and local tournaments all have slightly different rulesets. Read the specific rules before competing.
What are the BJJ belt ranks?
Adults progress through white, blue, purple, brown, and black. Each belt except white has four stripes before promotion to the next belt. Kids have additional belts between white and blue. After black belt, there are coral and red belts for decades of contribution to the art. Most people spend 2-3 years at each colored belt.
How long does it take to get a blue belt?
Typically 1-2 years of consistent training. Some athletic people with grappling backgrounds get promoted faster. Some hobbyists training once weekly take longer. Your instructor decides when you are ready based on technique, mat time, and attitude. Chasing the belt slows you down - focus on learning and the belt comes naturally.
What does each BJJ belt represent?
White belt: survival mode, learning to be comfortable while uncomfortable. Blue belt: understanding positions and having a few reliable techniques. Purple belt: developing a personal game and teaching ability. Brown belt: refining details and eliminating weaknesses. Black belt: technical mastery and deep understanding of the art.
What are stripes in BJJ?
Stripes are pieces of tape added to your belt between major promotions. Most belts have four stripes before the next belt. Stripes indicate progress and give students milestones to work toward. Some gyms use stripes religiously; others barely use them. They are motivational markers, not official ranks.
What is guard in BJJ?
Guard is when you are on your back with your opponent between your legs or controlled by your legs. Despite being on bottom, guard is not a bad position - you have many attacks and sweeps available. Closed guard wraps your legs around their waist. Open guard uses various leg configurations to control distance and create attacks.
What is mount in BJJ?
Mount is sitting on your opponent's torso while they lie on their back. It is one of the most dominant positions - you have gravity, mobility, and many submission options while they struggle to breathe and move. Escaping mount is exhausting. Maintaining mount requires balance and pressure.
What is side control in BJJ?
Side control is lying perpendicular across your opponent's torso, chest to chest, while they are on their back. You control their hips and shoulders to prevent escape. From here you can attack submissions, transition to mount, or take the back. Being stuck in side control is miserable - heavy pressure makes breathing difficult.
What is back control in BJJ?
Back control means being behind your opponent with your chest on their back and your legs hooked around their hips (hooks in). This is the most dominant position because they cannot see you or effectively attack while you have access to chokes. Taking and keeping the back is a fundamental BJJ skill.
What is a submission in BJJ?
A submission is a technique that forces your opponent to tap out or risk injury or unconsciousness. Chokes cut off blood or air to the brain. Joint locks hyperextend elbows, shoulders, knees, or ankles. When caught in a submission, you tap (slap your partner or the mat) to signal surrender. Refusing to tap leads to injury.
What is a triangle choke?
The triangle choke uses your legs to form a triangle around your opponent's neck and one arm. Your thigh cuts off blood on one side; their own shoulder cuts off the other side. It is one of the most iconic BJJ submissions, effective from guard and other positions. Properly applied, it puts people to sleep in seconds.
What is an armbar?
An armbar hyperextends your opponent's elbow joint by controlling their wrist and pressing your hips against their arm. You can hit armbars from mount, guard, back, and many other positions. The armbar is fundamental - every grappler must know how to attack and defend it.
What is a rear naked choke?
The rear naked choke is applied from back control. You wrap one arm around their neck, grab your own bicep, and place your other hand behind their head. Squeezing cuts off blood to the brain. It is called "naked" because it requires no gi grips. This is the highest percentage submission in MMA and grappling.
What is a guillotine choke?
The guillotine wraps your arm around your opponent's neck from the front, like a headlock, then squeezes. You can finish it standing, from guard, or from top position. It is a common counter to sloppy takedown attempts. The guillotine is simple to learn but has many subtle variations.
What is a kimura?
The kimura is a shoulder lock where you grip your opponent's wrist, thread your other arm under their arm, and grab your own wrist. You then rotate their shoulder past its natural range. Named after judoka Masahiko Kimura who used it to defeat Helio Gracie. Works from many positions.
What is an americana?
The americana is a shoulder lock similar to the kimura but rotating the opposite direction. You pin their arm to the mat, grip their wrist, and paint their hand toward their hip while keeping their elbow stationary. Common from mount and side control. Also called a keylock or V-lock.
What are leg locks in BJJ?
Leg locks attack the knee, ankle, or hip joints. Straight ankle locks compress the Achilles tendon. Kneebars hyperextend the knee. Heel hooks twist the knee ligaments. Toe holds attack the ankle. Leg locks were once controversial but are now essential knowledge. They require careful training to avoid injury.
What is a heel hook?
A heel hook controls the foot and twists the knee by rotating the heel. It attacks the ligaments inside the knee - ACL, MCL, meniscus. Heel hooks are dangerous because damage happens before pain signals arrive. They are banned at lower belts in most gi competitions but legal in advanced no-gi. Tap early.
What are the most common BJJ injuries?
Knee injuries top the list - meniscus tears, MCL/ACL sprains from leg locks or awkward landings. Shoulder injuries from kimuras and armbars are next. Fingers get jammed and sprained from gi grips. Neck strains happen from guillotines and stacking. Rib injuries occur from pressure and twisting. Most injuries come from not tapping soon enough or training too intensely.
How do I prevent injuries in BJJ?
Tap early and often - ego causes most injuries. Warm up properly before training. Strengthen your neck, knees, and shoulders outside of BJJ. Communicate with training partners about intensity. Avoid training when exhausted - tired bodies make mistakes. Skip rounds when something feels off. Long-term consistency requires staying healthy.
Should I train BJJ with an injury?
Minor soreness is normal and you can train through it. Actual injuries need rest. Training injured often makes things worse and extends recovery time. If you must train, tell your partners exactly what is hurt and drill only - no sparring. Many people ruin their bodies by refusing to take time off. Be smart about longevity.
How do I protect my fingers in BJJ?
Tape your fingers before training - buddy tape weak fingers together or wrap individual joints. Avoid death-gripping the gi; learn to use relaxed, efficient grips. Train no-gi occasionally to give your fingers a break. Some grip-intensive guards destroy fingers over time. Consider grip style when developing your game.
How do I protect my knees in BJJ?
Strengthen your legs with squats and lunges outside of training. Learn proper leg lock defense so you tap before damage occurs. Avoid sitting in positions that twist your knee unnaturally. Wear knee pads if you have existing issues. Be careful when someone stacks you or drives into your legs.
Should I wear headgear in BJJ?
If you want to avoid cauliflower ear, yes. Headgear feels awkward at first but you adapt quickly. Some people only wear it when their ears are already irritated. Others never wear it and accept the ear damage. Wrestling-style headgear works fine. It is a personal choice with no wrong answer.
What gi should I buy as a beginner?
Start with an affordable gi in the $60-100 range. Sanabul, Elite Sports, and similar brands make decent starter gis. White is the safest color - accepted everywhere. Make sure it fits IBJJF requirements if you plan to compete. Your first gi will take abuse while you learn; save expensive gis for later.
What size gi do I need?
Gi sizes use A0-A6 for adults, with height and weight charts from each manufacturer. Gis shrink when washed and dried, so buy slightly large if between sizes. Try the gi on if possible. Sleeves should reach your wrists; pants should reach your ankles. Competition rules specify maximum sleeve and pant length.
How do I wash my gi?
Wash your gi after every single training session - no exceptions. Use cold water to minimize shrinking. Hang dry if possible; machine drying shrinks gis significantly. Add vinegar occasionally to kill bacteria and remove odors. Never leave a sweaty gi in your bag overnight - it will smell terrible and grow bacteria.
What should I wear for no-gi?
Rash guards (tight-fitting athletic shirts) and grappling shorts or spats (compression pants). Avoid loose clothing that fingers can catch in. Board shorts with velcro or pockets are not allowed at most gyms. Many people wear spats under shorts. Rash guards protect against mat burn and skin infections.
Do I need a mouthguard for BJJ?
Mouthguards are optional but smart. Accidental knees and elbows to the face happen. A mouthguard protects your teeth and reduces concussion risk. Custom-fitted mouthguards from dentists work best but cost more. Boil-and-bite mouthguards from sporting goods stores work fine for most people.
Should I wear a cup for BJJ?
Most gyms discourage cups because hard plastic cups can injure your training partners when you close guard or triangle. Soft cups or compression shorts with padding are safer alternatives. Accidental groin contact happens but is rarely severe. Ask your gym about their policy.
What is proper BJJ hygiene?
Shower before and after training. Wash your gi after every session. Keep fingernails and toenails trimmed short. Do not train with open wounds, skin infections, or contagious illness. Use flip flops off the mat. These rules protect you and your training partners from infections like ringworm and staph.
What is ringworm and how do I avoid it?
Ringworm is a fungal skin infection common in grappling - it appears as circular red patches. You get it from dirty mats or infected training partners. Prevent it by showering immediately after training, washing your gi every time, and never training with visible skin infections. Treat it with antifungal cream and stay off the mats until it clears.
What is staph infection?
Staph is a bacterial infection that enters through cuts or abrasions. It starts as a red bump and can become serious quickly if untreated. Grapplers are at higher risk due to skin contact and mat bacteria. Cover all cuts before training. If you see a suspicious bump, see a doctor immediately - staph can become life-threatening.
What does OSS mean?
OSS (or OSU) is a Japanese expression used in martial arts to show respect, acknowledgment, or enthusiasm. In BJJ, people say it when greeting, thanking partners, or acknowledging instructions. Some gyms use it constantly; others rarely. It is not required but is part of BJJ culture at many academies.
How do I address my BJJ instructor?
Most instructors go by their first name or "Coach [Name]." In traditional Brazilian academies, you might call them "Professor" (for black belts) or "Coach" (for lower ranks teaching). Ask what they prefer. Avoid calling someone Professor if they are not a black belt - it can be seen as disrespectful to actual professors.
What are the unwritten rules of BJJ?
Tap when caught - do not make partners crank submissions. Do not coach others during rolls unless asked. Shower and wash your gi. Trim your nails. Do not slam people. Higher belts typically ask lower belts to roll, not the reverse. Do not walk off the mat barefoot then back on. Help fold the mats after class.
Is it okay to ask higher belts to roll?
Traditionally, higher belts invite lower belts. But most modern gyms are relaxed about this. A polite "Would you like to roll?" is usually fine. Read the room - some black belts prefer to choose their partners. If someone declines, do not take it personally. They might be tired, injured, or working on something specific.
What should I do if I hurt my training partner?
Stop immediately and check on them. Apologize sincerely. Help them off the mat if needed. Accidents happen, but repeated recklessness is unacceptable. If you hurt people often, you are going too hard. Adjust your intensity. Your training partners are not opponents - they are the people helping you improve.
Do I need to be fit to start BJJ?
No. BJJ will make you fit. Starting out of shape is normal and expected. You will gas out quickly at first - everyone does. Your conditioning improves naturally through training. Some people supplement with running or lifting, but it is not required. Just show up consistently and your body adapts.
What exercises help with BJJ?
Hip escapes, bridges, and technical standup drills translate directly to the mat. Squats and deadlifts build functional strength. Pull-ups help with grips and climbing. Core work improves everything. Yoga increases flexibility and body awareness. Running builds cardio. But the best exercise for BJJ is more BJJ.
Should I lift weights for BJJ?
Strength helps but is not required. Lifting 2-3 times weekly complements BJJ well without interfering with recovery. Focus on compound movements - squats, deadlifts, presses, rows, pull-ups. Avoid bodybuilding-style isolation work. Functional strength that transfers to grappling matters more than aesthetics.
Is yoga good for BJJ?
Yoga improves flexibility, body awareness, breathing, and recovery - all valuable for BJJ. Many top competitors practice yoga regularly. It helps prevent injuries by increasing range of motion. Even 15-20 minutes a few times weekly makes a difference. Focus on hip openers and spine mobility.
What should I eat before BJJ training?
Eat a light meal 2-3 hours before training - something with carbs and protein that digests easily. Avoid heavy, greasy, or high-fiber foods that sit in your stomach. Some people train fasted; others need fuel. Experiment to find what works for you. Stay hydrated throughout the day.
How do I recover faster from BJJ training?
Sleep is the most important recovery tool - aim for 7-9 hours. Eat enough protein to rebuild muscle. Stay hydrated. Light movement on rest days helps more than complete inactivity. Foam rolling and stretching reduce soreness. Listen to your body and take extra rest when needed.
How do I deal with ego in BJJ?
Everyone gets submitted, even black belts. Losing is learning. If you cannot handle tapping, you will either quit or get injured. Reframe submissions as feedback, not failure. The people who improve fastest are those who tap, ask what happened, and try again. Ego protects your feelings but stunts your growth.
What is a BJJ plateau and how do I break through?
Plateaus are periods where you feel stuck despite training. They happen to everyone, usually when your game needs restructuring. To break through: focus on your weaknesses instead of your strengths, try new techniques, compete, train with different partners, or take private lessons. Sometimes a short break helps you return with fresh perspective.
How do I handle losing in BJJ?
Losing is data. Every tap tells you something about your game. Ask yourself: what position led to the submission? What could you have done differently? The best competitors lose constantly in training because they put themselves in bad positions to learn. Winning in practice means nothing; learning everything.
Is BJJ safe for kids?
BJJ is one of the safest martial arts for children because there is no striking. Kids learn to tap out before injury. Good kids programs emphasize safety, respect, and controlled sparring. Injuries are rare when properly supervised. The bigger risks are usually from roughhousing outside of structured training.
Is BJJ effective for street fights?
BJJ handles one-on-one ground fighting extremely well. Most real fights involve grappling and end up on the ground. However, street fights have variables BJJ does not address: weapons, multiple attackers, concrete surfaces, and sucker punches. BJJ gives you a significant advantage but is not a complete self-defense system alone.
What is the difference between sport BJJ and self-defense BJJ?
Sport BJJ optimizes for competition rules - pulling guard, playing positions that would be dangerous in a fight, ignoring strikes. Self-defense BJJ assumes punches are coming, avoids being on bottom on concrete, and prioritizes positions where you can disengage safely. Both share the same techniques but apply them differently.
Should I learn BJJ or striking for self-defense?
Ideally, learn both. BJJ handles the grappling that most fights devolve into. Striking handles distance and initial exchanges. If you can only choose one, BJJ gives you more control over outcomes - you can restrain someone without seriously hurting them. But awareness and avoidance are better self-defense than any martial art.
What is closed guard?
Closed guard means your legs are wrapped around your opponent's waist with ankles crossed behind their back. This controls their posture and distance while giving you many attack options - armbars, triangles, sweeps, and more. Breaking someone's closed guard is a fundamental skill; maintaining it is equally important.
What is half guard?
Half guard is when you control one of your opponent's legs between yours while they are on top. It is a middle ground between full guard and being passed. Half guard has evolved from a defensive position into an offensive system with sweeps, back takes, and submissions. Many competitors build their entire game around half guard.
What is butterfly guard?
Butterfly guard uses your feet hooked inside your opponent's thighs while sitting up. The hooks create leverage for powerful sweeps. Butterfly guard is excellent for smaller grapplers because it uses timing and leverage rather than strength. It transitions well to leg locks and back takes.
What is spider guard?
Spider guard uses your feet on your opponent's biceps while gripping their sleeves. Your legs become like spider webs controlling their arms. It is a gi-specific guard that creates distance and off-balances opponents. Spider guard is hard on your fingers from the constant gripping.
What is de la Riva guard?
De la Riva guard wraps one leg around the outside of your opponent's leg, hooking behind their knee. Named after Ricardo de la Riva who popularized it. This guard controls distance and creates angles for sweeps and back takes. It works in both gi and no-gi but is more powerful with grips.
What is X-guard?
X-guard positions you underneath your opponent with your legs forming an X shape around one of their legs. It is a powerful sweeping position that elevates and off-balances them. X-guard leads to leg locks, back takes, and technical standup sweeps. It requires getting very close underneath your opponent.
What is rubber guard?
Rubber guard uses extreme flexibility to control your opponent from bottom by placing your foot behind your own head while holding your shin. Created by Eddie Bravo, it keeps opponents broken down and sets up submissions. Rubber guard requires significant hip flexibility and is not for everyone.
What is the berimbolo?
The berimbolo is an inverted spinning movement used to take the back from de la Riva guard. You invert underneath your opponent and spin to end up behind them. It revolutionized modern BJJ competition but is controversial because it looks like giving up position before succeeding. Requires drilling to master.
What is a takedown in BJJ?
A takedown brings your opponent from standing to the ground while you remain on top or in a controlling position. BJJ borrows takedowns from wrestling and judo - single legs, double legs, trips, and throws. Many BJJ practitioners neglect takedowns because gym sparring often starts on knees.
What is pulling guard?
Pulling guard means intentionally going to your back and establishing guard rather than wrestling for a takedown. It is legal in BJJ competition and common among guard players. Critics say it avoids the standing phase; supporters say it gets to their strongest position quickly. In self-defense, pulling guard is generally inadvisable.
What is a guard pass?
A guard pass moves you from inside your opponent's guard to a dominant position like side control or mount. Passing guard is one of the most important skills in BJJ - without it, you cannot advance position against a skilled guard player. Passes can be pressure-based, speed-based, or use misdirection.
What is knee on belly?
Knee on belly places your knee on your opponent's stomach or chest while you kneel beside them. It is an extremely uncomfortable position that scores points and sets up submissions. The pressure makes breathing difficult and forces reactions you can capitalize on. Maintaining balance is key.
What is north-south position?
North-south has you lying chest-to-chest with your opponent but facing opposite directions - your head near their hips, their head near yours. It is a controlling position that sets up chokes and transitions. The pressure is suffocating. Some people love north-south; others find it awkward.
What is turtle position?
Turtle is when someone is on hands and knees, curled up to protect their neck and limbs. It is a defensive position to avoid giving up points or submissions. From turtle, you can try to stand up, sit to guard, or attack with rolls. Against turtle, you attack the back or try to turn them over.
Is BJJ good for women?
BJJ is excellent for women. The emphasis on technique over strength means women can effectively control larger opponents. BJJ builds practical self-defense skills, confidence, and fitness. Many gyms have women-only classes. The BJJ community has grown increasingly welcoming to women, though experiences vary by gym.
Are there women-only BJJ classes?
Many gyms offer women-only classes where women can train in a more comfortable environment. These classes are great for beginners who feel intimidated by mixed classes. However, training with men is also valuable because you learn to handle size and strength differences. Most women eventually train in both.
How do women deal with size differences in BJJ?
Technique becomes even more important when you are smaller. Focus on positions that neutralize strength - closed guard, back control. Use frames and leverage rather than trying to match power. Communicate with training partners about intensity. Roll with people who adjust appropriately. Size disadvantage forces better technique development.
How do I find good training partners?
Good training partners match your intensity, help you learn, and keep you safe. They exist at every gym - identify them and roll with them often. Be a good training partner yourself and you attract similar people. Avoid people who injure others, refuse to tap, or only go hard against smaller people.
How do I roll with someone much bigger than me?
Against bigger opponents, use frames to create space rather than trying to push them. Play guards that keep distance - spider, lasso, de la Riva. Focus on mobility and escapes rather than holding positions. Accept that some techniques will not work against significant size differences. Use their weight against them.
How do I roll with someone much smaller than me?
Dial back your strength and weight. Focus on technique rather than smashing. Let them work and practice your defense. Do not use submissions that rely purely on size. This is an opportunity to refine your technique against someone who will expose holes in your game. Being a good training partner matters.
What is flow rolling?
Flow rolling is sparring at low intensity where both partners move smoothly between positions without fighting hard for anything. The goal is movement practice, not winning. Flow rolling is great for learning, recovery days, and training with injured partners. It requires mutual agreement to work properly.
What is shark tank or gauntlet training?
Shark tank puts one person in the middle while fresh opponents rotate in every few minutes. The person in the middle gets no rest while facing increasingly fresh opponents. It builds mental toughness and cardio. Usually reserved for competition preparation or belt promotions. Extremely exhausting.
What is BJJ lineage?
Lineage traces your instructor's instructor back through generations to the founders. Most BJJ lineages connect to Helio or Carlos Gracie. Lineage indicates the teaching tradition you are part of. Some people care deeply about lineage; others focus only on the quality of instruction regardless of pedigree.
Who are the Gracie family?
The Gracies are the Brazilian family who developed and popularized BJJ. Carlos Gracie learned from Mitsuyo Maeda and taught his brothers, especially Helio. The family includes many famous fighters and instructors - Rickson, Royce, Renzo, Roger, and dozens more. Gracie academies exist worldwide.
Who is Helio Gracie?
Helio Gracie is considered the father of Brazilian Jiu-Jitsu. Smaller and weaker than his brothers, he adapted techniques to work with leverage rather than strength. He fought challenge matches into his 40s and taught until his death at 95. His philosophy emphasized efficiency and self-defense over sport.
Who is Royce Gracie?
Royce Gracie introduced BJJ to the world by winning UFC 1, 2, and 4 in the early 1990s. He was chosen specifically because he was not the biggest or strongest Gracie - his victories proved BJJ's effectiveness regardless of size. Royce's UFC performances sparked global interest in BJJ.
What are private lessons in BJJ?
Private lessons are one-on-one instruction with a coach. They accelerate learning by providing personalized feedback and addressing your specific weaknesses. Privates are expensive but valuable, especially for fixing bad habits or preparing for competition. Even one or two privates can provide breakthroughs.
Should I watch BJJ instructional videos?
Instructionals supplement but do not replace mat time. They expose you to techniques and concepts your gym might not cover. Watch actively - take notes, then drill what you learned. The best instructionals go deep on specific positions. Avoid watching so much that you never actually train the techniques.
How do I develop my own BJJ game?
Your game emerges naturally from techniques that work for your body type, attributes, and preferences. Pay attention to what you hit successfully in sparring. Build chains of techniques that connect - a guard, passes from that guard, submissions from those passes. Specialization beats being mediocre at everything.
What is a game plan in BJJ?
A game plan is your strategy for a match - how you want to take the fight, what positions you want to reach, and what submissions you will attack. Good competitors have clear game plans and drill them obsessively. Your game plan should play to your strengths and account for common counters.
How important is flexibility for BJJ?
Flexibility helps but is not required. Some positions and guards demand flexibility (rubber guard, certain leg locks). Others work fine with average mobility. Flexibility reduces injury risk and opens more options. If you are inflexible, work on it gradually - yoga and stretching help. Do not force positions your body cannot handle.
What is the difference between sport BJJ and MMA grappling?
Sport BJJ ignores strikes and optimizes for points and submissions under BJJ rules. MMA grappling must account for punches, elbows, and kicks - positions safe in BJJ become dangerous in MMA. Guard playing is riskier in MMA. Top position and ground-and-pound change the calculus entirely.
How does wrestling help BJJ?
Wrestling provides excellent takedowns, top pressure, and scrambling ability. Wrestlers often dominate the standing phase and maintain top position effectively. The conditioning and mental toughness from wrestling also transfer well. Many top BJJ competitors have wrestling backgrounds.
How does judo help BJJ?
Judo provides powerful throws and trips that score points and establish dominant position. Judo gripping translates directly to gi BJJ. The transition from throw to ground control is seamless. Many BJJ techniques originated in judo. Cross-training judo improves your standup game significantly.
What is a BJJ affiliation?
An affiliation connects your gym to a larger organization or famous instructor. Affiliations provide curriculum, seminars, belt standards, and community. Some affiliations are tight-knit; others are loose associations. Affiliation does not guarantee quality - judge gyms individually regardless of their banner.
What is a creonte in BJJ?
Creonte is a derogatory term for someone who leaves their gym to train elsewhere, especially with rivals. The term comes from a Brazilian soap opera character. Loyalty was once paramount in BJJ culture. Modern attitudes are more relaxed - people change gyms for many legitimate reasons. The term is fading.
Can I train at multiple BJJ gyms?
Policies vary. Some gyms welcome cross-training; others forbid it. Ask your instructor before training elsewhere. Visiting gyms while traveling is usually fine. Training at a direct competitor might cause issues. Be transparent about your situation. Loyalty matters in BJJ culture, but so does your development.
What should I do when visiting another BJJ gym?
Contact the gym beforehand to confirm drop-in policy and cost. Bring a clean gi. Introduce yourself to the instructor and mention your home gym and rank. Train respectfully - do not try to prove anything. Thank the instructor and training partners afterward. Leave a positive impression.
How do I know if my BJJ gym is good?
Good gyms have knowledgeable instructors, clean facilities, and a positive culture. Students improve over time. Higher belts help lower belts. Sparring is controlled but realistic. The instructor can explain techniques clearly. People enjoy training there. Trust your instincts - if something feels wrong, it probably is.
How do I stop being nervous before rolling?
Pre-roll nerves are normal, especially as a beginner. They decrease with experience. Focus on breathing. Remember that everyone was nervous once. Set small goals for each roll rather than worrying about winning or losing. The nerves usually disappear once you start moving.
How do I deal with frustration in BJJ?
Frustration means you care about improving. Channel it into focused training rather than anger. Identify specifically what frustrated you and work on it. Talk to your instructor. Remember that everyone struggles. Progress is not linear - bad days happen. Take a break if needed, then return with fresh perspective.
Why do I feel like I am not improving in BJJ?
Progress in BJJ is hard to see because everyone around you improves too. You are better than you were six months ago, but so are your training partners. Film yourself occasionally to see improvement. Track your training. Celebrate small wins. Trust the process - consistent training produces results.
How do I build confidence in BJJ?
Confidence comes from competence. There are no shortcuts - you build confidence by training consistently and seeing techniques work. Start with a few reliable moves and expand from there. Compete if possible - surviving competition builds confidence regardless of results. Trust your preparation.
What is open mat in BJJ?
Open mat is unstructured training time where you can drill, roll, or work on whatever you want. There is no formal instruction. Open mats are great for extra practice, working with specific partners, or drilling techniques from class. Attendance is usually optional.
What is a seminar in BJJ?
Seminars are special training sessions taught by visiting instructors, often famous competitors or coaches. They typically last 2-4 hours and cover specific topics in depth. Seminars expose you to different teaching styles and techniques your regular instructors might not know. They usually cost extra.
What is a BJJ camp?
Training camps are intensive multi-day programs focused on BJJ. You train multiple sessions daily with high-level instruction. Camps accelerate learning through immersion. They are physically demanding and often expensive. Popular destinations include Brazil, California, and wherever top competitors train.
Can I do BJJ if I have a physical disability?
Many people with disabilities train BJJ successfully. Blind practitioners, amputees, and people with various conditions have competed at high levels. BJJ is adaptable - techniques can be modified for different bodies. Talk to potential gyms about your situation. Find an instructor willing to work with you.
Is BJJ good for weight loss?
BJJ burns significant calories - a hard training session can burn 500-1000 calories. Combined with the motivation to perform better, many people lose weight after starting BJJ. However, diet matters more than exercise for weight loss. BJJ alone will not overcome poor eating habits.
How do I cut weight for BJJ competition?
Weight cutting is common but risky. Beginners should compete at natural weight. If you cut, do it gradually over weeks through diet, not dehydration. Extreme water cuts impair performance and are dangerous. Weigh yourself regularly to know your walking weight. Consult experienced competitors or coaches before cutting.
What is the pineapple tradition in BJJ?
Bringing a pineapple to your new gym is a Brazilian tradition showing respect to the instructor. It originated from the fruit being expensive and a sign of hospitality in Brazil. Some gyms expect it; most do not. It is a fun tradition but not required. When in doubt, ask or just show up ready to train.
What is an omoplata?
The omoplata is a shoulder lock using your legs. You trap your opponent's arm with your leg and rotate your hips to apply pressure to their shoulder. It works from guard and can transition to sweeps or other submissions if they defend. The omoplata is versatile and appears in many modern BJJ games.
What is a D'Arce choke?
The D'Arce choke (or Brabo choke) threads your arm under your opponent's neck and armpit, then connects to your other arm to squeeze. It is similar to an anaconda choke but with different arm positioning. Common when opponents turtle or shoot for takedowns. Named after Joe D'Arce who popularized it.
What is an anaconda choke?
The anaconda choke wraps around your opponent's head and arm from the front, squeezing their neck against their own shoulder. You typically roll to finish it. It catches people who shoot sloppy takedowns or try to come up from bottom. Similar to the D'Arce but with opposite arm threading.
What is a bow and arrow choke?
The bow and arrow choke is a powerful gi choke from back control. You grip their collar with one hand and their pants with the other, then extend your body like drawing a bow. The collar cuts into their neck while your leg blocks their hip. One of the highest percentage gi submissions.
What is a loop choke?
The loop choke uses your opponent's collar to create a loop around their neck. As they move forward, the loop tightens. It catches people off guard because the setup is subtle. Loop chokes work from guard, when passing, and in scrambles. Timing matters more than strength.
What is a baseball bat choke?
The baseball bat choke grips the collar with both hands positioned like holding a baseball bat. You spin to tighten the choke as your opponent passes or you pass them. It is sneaky - people often do not realize they are caught until it is too late. Works from top or bottom.
What is a clock choke?
The clock choke attacks from behind when your opponent is turtled. You grip their collar and walk your body around their head like the hands of a clock, tightening the choke with each step. It is a fundamental attack against turtle position.
What is a paper cutter choke?
The paper cutter choke uses your forearm across your opponent's neck while you control their far arm. You drive your weight down and slide your forearm across like a paper cutter blade. Common from side control and knee on belly. Effective and relatively simple.
What is an ezekiel choke?
The ezekiel choke uses your own sleeve to create a choking mechanism around your opponent's neck. You can hit it from mount, inside guard, and other positions. Named after a judoka who used it effectively. One of the few submissions you can attack while inside someone's guard.
What is a straight ankle lock?
The straight ankle lock compresses the Achilles tendon by controlling the foot and extending your hips. It is the most basic leg lock and legal at all belt levels in most competitions. Proper finishing mechanics matter - it should feel like a sharp pain in the Achilles, not the knee.
What is a kneebar?
A kneebar hyperextends the knee joint, similar to an armbar but on the leg. You control the leg and press your hips against their knee while extending. Kneebars are powerful but require control to apply safely. They are restricted at lower belt levels in many competitions.
What is a toe hold?
A toe hold twists the foot and attacks the ankle joint. You grip the foot and rotate it while controlling the leg. Toe holds can be sneaky and catch people off guard. They are restricted at lower belt levels in IBJJF but legal earlier in other rulesets.
What is a calf slicer?
A calf slicer (or calf crush) uses your shin as a fulcrum against your opponent's calf, compressing the muscle painfully. It can also damage the knee if applied aggressively. Calf slicers are restricted at lower belt levels. They often appear when opponents defend leg locks.
What is inside heel hook vs outside heel hook?
Inside heel hooks attack the knee by rotating the heel toward the inside of the body - they primarily stress the ACL and are considered more dangerous. Outside heel hooks rotate outward and stress different structures. Both require careful training and early tapping.
What is the 50/50 position?
The 50/50 is a leg entanglement where both people have similar control of each other's legs. Neither has a clear advantage - hence 50/50. It is common in leg lock battles and can lead to stalemates in competition. Some people build entire games around entering and attacking from 50/50.
What is the truck position?
The truck is a back control variation where you thread your leg through your opponent's legs while controlling their upper body. It offers calf slicers, twister submissions, and back takes. Popularized by Eddie Bravo and the 10th Planet system. Requires flexibility to play effectively.
What is the twister?
The twister is a spine lock that rotates the spine while controlling the hips and head in opposite directions. It is painful and can cause injury if not respected. The twister comes from the truck position. It is legal in most no-gi competitions but banned in some organizations.
What is worm guard?
Worm guard wraps the opponent's lapel around your leg and back to your hand, creating a strong connection. Invented by Keenan Cornelius, it exemplifies modern lapel guard innovation. Worm guard is gi-specific and offers sweeps, back takes, and submissions. Requires understanding lapel mechanics.
What is lasso guard?
Lasso guard wraps your leg around your opponent's arm while gripping their sleeve. The lasso creates strong control and sets up sweeps and triangles. It is a gi-specific guard that frustrates passers. Lasso guard is accessible to beginners and effective at high levels.
What is single leg X guard?
Single leg X (or ashi garami) controls one of your opponent's legs with your legs while you are underneath them. It is a fundamental leg lock entry position and also offers sweeps. Single leg X is essential knowledge for modern no-gi grappling.
What is the body lock pass?
The body lock pass wraps your arms around your opponent's hips and uses pressure and hip movement to pass their guard. It is a smothering, grinding style of passing that wears opponents down. Body lock passing has become increasingly popular at high levels.
What is the toreando pass?
The toreando (or bullfighter) pass grips your opponent's pants at the knees and throws their legs to one side while you step around to the other. It is a fast, dynamic pass that works against open guards. The name comes from the motion resembling a bullfighter.
What is the knee cut pass?
The knee cut (or knee slice) pass drives your knee across your opponent's thigh while controlling their upper body. You slice through their guard to reach side control. It is one of the most fundamental and high-percentage guard passes at all levels.
What is the leg drag pass?
The leg drag controls your opponent's leg and drags it across your body, pinning it to the mat while you pass to the opposite side. It creates a strong angle and is hard to recover from. Leg drags work in gi and no-gi and chain well with other passes.
What is the over-under pass?
The over-under pass has one arm over your opponent's leg and one arm under the other leg. You use pressure and hip movement to flatten them and pass. It is a classic pressure passing technique that works at all levels. Requires patience and weight distribution.
What is a scissor sweep?
The scissor sweep uses your legs like scissors - one pushing their knee while the other pulls their upper body. Timing their weight shift is key. It is one of the first sweeps taught to beginners and remains effective at high levels. Works from closed guard.
What is a hip bump sweep?
The hip bump sweep explosively drives your hips into your opponent when they posture up in your closed guard. You sit up and bump them over. If they resist, you can transition to kimura or guillotine. It is a fundamental sweep that teaches timing and hip movement.
What is a flower sweep?
The flower sweep (or pendulum sweep) uses your leg swinging like a pendulum to off-balance your opponent while you control their arm. You roll them over your body. It is a beautiful, technical sweep from closed guard that works well against larger opponents.
What is technical standup?
Technical standup is a method of getting to your feet while maintaining a defensive posture. You post on one hand, kick one leg through, and rise while keeping your other hand ready to defend. It is fundamental for self-defense and escaping bad positions.
What is shrimping or hip escape?
Shrimping (hip escape) is the fundamental BJJ movement for creating space when someone is on top of you. You turn to your side, push off with your feet, and scoot your hips away. It is the most important movement in BJJ and used constantly for escapes and guard recovery.
What is bridging in BJJ?
Bridging drives your hips toward the ceiling while on your back, using your feet and shoulders as base. It creates space, off-balances opponents, and is essential for escaping mount and other bottom positions. A strong bridge is fundamental to BJJ defense.
How do I escape mount?
The two primary mount escapes are the trap and roll (upa) and the elbow-knee escape. Trap and roll bridges explosively while trapping their arm and leg on one side. Elbow-knee shrimps to get your knee inside and recover guard. Both require timing and hip movement.
How do I escape side control?
Side control escapes focus on creating frames, shrimping to create space, and either recovering guard or coming to your knees. Protect your neck first. Frame against their hip and shoulder. Time your escape when they transition or attack. Patience and persistence matter.
How do I escape back control?
Escaping back control requires protecting your neck while working to get your back to the mat. Fight the hands attacking your neck. Slide down toward their hips. Get your shoulders to the mat and turn into them. Prevention is easier than escape - do not give up your back.
What is a frame in BJJ?
Frames use your bones (forearms, shins) to create barriers between you and your opponent. Good frames do not rely on muscle strength - they use skeletal structure. Frames create space, prevent advancement, and set up escapes. Learning to frame properly is essential for defense.
What is base in BJJ?
Base is your stability and balance. Good base means you are hard to sweep or off-balance. It comes from proper weight distribution, posture, and positioning. When on top, maintain base to avoid sweeps. When attacking sweeps, you are trying to break their base.
What is posture in BJJ?
Posture refers to your spinal alignment and head position. In someone's guard, good posture means straight spine and head up - this defends many attacks. Breaking posture means pulling their head down and curving their spine, opening them to submissions.
What does it mean to be stacked in BJJ?
Being stacked means your opponent drives your legs over your head, compressing your spine and making breathing difficult. It is uncomfortable and can lead to neck injuries if you resist incorrectly. Learn to recognize when you are being stacked and how to relieve the pressure.
What is the mount escape trap and roll?
The trap and roll (upa) escapes mount by trapping your opponent's arm and same-side leg, then bridging explosively to roll them over. You end in their guard. Timing is crucial - bridge when they are not posted. It is the first mount escape most people learn.
What is an underhook?
An underhook threads your arm under your opponent's armpit and controls their upper body. Underhooks are crucial for wrestling, passing guard, and escaping bottom positions. The person with the underhook usually has the advantage. Fighting for underhooks is constant in grappling.
What is an overhook?
An overhook (or whizzer) wraps over your opponent's arm and controls it from above. It counters underhooks and sets up various attacks. Overhooks are common in wrestling and useful in BJJ for sweeps, submissions, and preventing passes.
What is collar and sleeve control?
Collar and sleeve is a fundamental gi grip combination - one hand grips their collar, the other grips their sleeve. This controls their posture and one arm, opening many attacks. It is the basis for many guard games and a grip you will use constantly.
What is double unders pass?
Double unders pass gets both your arms under your opponent's legs, stacking them and driving forward to pass. It is a powerful pressure pass that works against many guards. The key is controlling their hips and not letting them create angles.
What is a sprawl?
A sprawl defends takedowns by shooting your legs back and driving your hips down onto your opponent's upper back. It stops their forward momentum and puts you in a dominant position. Sprawling is fundamental wrestling defense that every grappler needs.
What is a single leg takedown?
The single leg attacks one of your opponent's legs, lifting or tripping them to the ground. There are many finishes - running the pipe, lifting, tripping. Single legs are fundamental wrestling takedowns used extensively in BJJ and MMA.
What is a double leg takedown?
The double leg shoots for both legs, driving through your opponent to take them down. You change levels, penetrate, and drive. It is the most iconic wrestling takedown. In BJJ, you must be careful of guillotines when shooting double legs.
What is an arm drag?
An arm drag pulls your opponent's arm across their body, creating an angle to take their back or set up attacks. It is a quick, efficient movement that works standing or on the ground. Arm drags are fundamental to many BJJ games.
What is a collar drag?
A collar drag uses a grip on your opponent's collar to pull them forward and off-balance, often to set up a back take or sweep. It works from guard, standing, and various other positions. The collar provides strong control for the drag.
How do I recover faster between BJJ sessions?
Sleep is the most important recovery tool - aim for 7-9 hours. Eat enough protein and stay hydrated. Light movement on rest days helps more than complete inactivity. Foam rolling and stretching reduce soreness. Listen to your body and take extra rest when needed. Recovery is when you actually get stronger.
What supplements help with BJJ training?
Most supplements are unnecessary if you eat well. Creatine has solid research supporting strength and recovery benefits. Protein powder helps if you struggle to eat enough protein. Fish oil may reduce inflammation. Vitamin D if you are deficient. Focus on real food first, supplements second.
How much protein do I need for BJJ?
Active people generally need 0.7-1 gram of protein per pound of body weight daily. BJJ is demanding, so aim for the higher end. Spread protein intake throughout the day. Whole food sources are best - meat, fish, eggs, dairy, legumes. Protein supports muscle recovery and adaptation.
Should I do BJJ when sore?
Light soreness is normal and training through it is fine - movement often helps. Sharp pain or severe soreness means rest. Learn the difference between discomfort and injury signals. You can train lighter on sore days - drill instead of hard sparring. Chronic soreness suggests overtraining.
How do I balance BJJ with other fitness activities?
BJJ is demanding, so other activities should complement rather than compete. Strength training 2-3 times per week helps. Running or cycling builds cardio. Yoga improves flexibility. Schedule recovery days. If performance suffers, you are doing too much. Prioritize based on your goals.
What is the best strength training for BJJ?
Compound movements build functional strength - squats, deadlifts, presses, rows, pull-ups. Focus on strength (heavy weight, low reps) rather than bodybuilding. Grip training helps. Core stability matters more than six-pack abs. Train movements, not muscles. Keep it simple and consistent.
How do I improve my cardio for BJJ?
The best cardio for BJJ is more BJJ - nothing replicates the specific demands. Supplement with interval training that mimics rolling intensity. Long steady cardio builds a base. Hill sprints and rowing are excellent. Breathing efficiency matters as much as cardiovascular capacity.
Why do I gas out during rolling?
New practitioners gas out because they use too much strength and hold their breath. Relax, breathe continuously, and use technique instead of muscle. As you improve, you become more efficient. Positional dominance lets you rest while your opponent works. Cardio helps but efficiency matters more.
How do I breathe properly during BJJ?
Never hold your breath - this is the most common mistake. Breathe continuously through your nose when possible. Exhale during exertion. In bad positions, focus on controlled breathing to stay calm. Breathing affects your energy, decision-making, and ability to stay relaxed under pressure.
What is the best age to start BJJ?
There is no best age - people start successfully from childhood to their 70s. Kids can start around 4-6 years old with age-appropriate programs. Adults of any age can begin. Older beginners may need to train smarter and recover more, but BJJ adapts to your body and limitations.
Am I too old to start BJJ?
No. People start BJJ in their 40s, 50s, 60s, and beyond. You may need to train smarter - more technique drilling, careful partner selection, longer recovery. Your goals might differ from a 20-year-old competitor, but BJJ offers benefits at any age. Start where you are.
Can I train BJJ with a bad back?
Many people with back issues train BJJ successfully, but consult a doctor first. Strengthen your core. Avoid positions that aggravate your back. Communicate with training partners. Some techniques may be off-limits. BJJ can actually help back pain by building core strength and mobility when done carefully.
Can I train BJJ with bad knees?
Knee issues are common in BJJ. Consult a doctor about your specific condition. Avoid positions that stress your knees - some guards and leg locks may be problematic. Strengthen the muscles around your knees. Knee pads help. Many people train around knee issues successfully with modifications.
How do I prevent mat burn?
Mat burn comes from friction against the mat. Wear rash guards and spats to cover skin. Keep the mat clean - dirty mats cause worse burns. Tape over existing mat burns to protect them. Let burns heal before training on them again. Some mat burn is inevitable.
Why do my fingers hurt from BJJ?
Gi gripping destroys fingers over time. Tape your fingers for support. Learn to grip efficiently - do not death grip everything. Release grips before they are stripped. Strengthen your fingers with rice bucket exercises. Consider more no-gi training if finger pain becomes chronic.
What is cauliflower ear?
Cauliflower ear results from trauma to the ear that causes blood to pool and harden. It is common in wrestling and BJJ. Wear headgear to prevent it. If you get ear trauma, drain it quickly and compress it to prevent permanent deformation. Some people wear cauliflower ear as a badge of honor.
How do I prevent cauliflower ear?
Wear wrestling headgear during training, especially when drilling takedowns or playing positions that grind your ears. If your ear swells, drain it immediately and apply compression. Ice helps reduce swelling. Consistent protection is the only reliable prevention.
What should I do if I get injured in BJJ?
Stop training immediately. Assess the severity - minor injuries may just need rest, serious injuries need medical attention. Ice acute injuries. See a doctor for anything that does not improve quickly. Do not rush back - returning too early often makes injuries worse and longer-lasting.
How long does it take to recover from a BJJ injury?
Recovery time varies enormously by injury type and severity. Minor strains may heal in days. Muscle tears take weeks. Ligament damage can take months. Broken bones vary by location. Follow medical advice, do physical therapy if prescribed, and return gradually. Patience prevents reinjury.
Can I train BJJ while injured?
It depends on the injury. Some injuries allow modified training - you can drill upper body with a leg injury, for example. Others require complete rest. Consult your doctor. Be honest with training partners about limitations. Training through injuries often makes them worse.
What is the most common BJJ injury?
Joint injuries are most common - knees, shoulders, elbows, fingers. Muscle strains happen frequently. Rib injuries from pressure are common. Most BJJ injuries are minor and heal with rest. Serious injuries are relatively rare compared to other combat sports.
How do I tape my fingers for BJJ?
The buddy tape method connects injured fingers to healthy ones for support. The X method wraps tape around the joint in an X pattern. Anchor tape above and below the joint. Use athletic tape, not medical tape. Experiment to find what works for your specific issues.
Should I wear a mouthguard for BJJ?
Mouthguards are recommended, especially during hard sparring. Accidental knees, elbows, and head collisions happen. A mouthguard protects your teeth and reduces concussion risk. Custom-fitted mouthguards are most comfortable. Boil-and-bite guards work fine for most people.
What is a rash guard?
A rash guard is a tight-fitting athletic shirt worn for no-gi training. It protects against mat burn, reduces skin-to-skin contact, and wicks sweat. Rash guards are required in most no-gi competitions. They come in short and long sleeve versions. Quality varies widely by brand.
What are spats in BJJ?
Spats are tight-fitting athletic pants worn for no-gi training, similar to compression tights. They protect your legs from mat burn and reduce skin contact. Many gyms require spats under shorts for hygiene. They also keep your muscles warm during training.
Do I need to wear a cup for BJJ?
Cups are generally not worn in BJJ training because they can injure your partner and interfere with certain positions. Most competitions ban them. Accidental groin contact happens but is usually minor. Some people wear soft cups for peace of mind.
How do I wash my gi properly?
Wash your gi after every training session - never let it sit dirty. Use cold water to prevent shrinking. Hang dry or tumble dry on low. White gis can be bleached occasionally. Colored gis may fade with bleach. Vinegar helps remove odors. A clean gi is basic respect for training partners.
How often should I wash my gi?
After every single training session, without exception. A dirty gi harbors bacteria that cause skin infections and smells terrible. If you train multiple times per day, you need multiple gis. There is no acceptable reason to wear an unwashed gi.
My gi smells even after washing - what do I do?
Bacteria have embedded in the fabric. Soak the gi in a mixture of water and white vinegar for several hours, then wash normally. You can also try enzyme-based sports detergents. Sun drying helps kill bacteria. If nothing works, the gi may need to be replaced.
How do I shrink my gi?
Wash in hot water and dry on high heat. This shrinks most gis, especially cotton ones. Shrink gradually - you can always shrink more but cannot unshrink. Some gis are pre-shrunk and will not shrink further. Check the manufacturer's guidance for your specific gi.
What belt do you tie first in BJJ?
There are multiple correct ways to tie a BJJ belt. The most common method wraps the belt around your waist twice, then ties a square knot in front. Some people prefer the Gracie method or other variations. What matters is that it stays tied during training.
Why does my belt keep coming untied?
You are probably tying a granny knot instead of a square knot. A square knot lies flat and tightens under pressure. Also make sure you are wrapping tightly before tying. Some belts are slippery when new. The knot should face forward and lie flat.
What do stripes on a BJJ belt mean?
Stripes indicate progress within a belt level. Most gyms use 4 stripes before promotion to the next belt. Stripes recognize improvement in technique, knowledge, and mat time. Not all gyms use stripes - some promote directly between belts. Stripe criteria vary by instructor.
How do I get promoted in BJJ?
Promotions come from consistent training, technical improvement, and demonstrating the attributes of your current rank. Time requirements vary by belt. Your instructor decides when you are ready. Focus on learning rather than chasing belts - promotions come naturally with dedicated training.
Can I skip belts in BJJ?
Belt skipping is extremely rare and generally frowned upon. BJJ values the journey through each rank. Even talented athletes or black belts in other arts typically progress through each belt. The time at each level teaches important lessons beyond just technique.
What is a coral belt in BJJ?
Coral belts are awarded to practitioners at the 7th and 8th degree black belt level. The 7th degree coral belt is red and black striped. The 8th degree is red and white striped. These ranks require decades of dedication and significant contributions to BJJ.
What is a red belt in BJJ?
The red belt is the highest rank in BJJ, awarded at 9th and 10th degree. Only a handful of people have ever held this rank. It requires a lifetime of dedication to the art. The 10th degree red belt is reserved for the pioneers of BJJ.
How long does it take to get a black belt in BJJ?
The average is 10-15 years of consistent training. Some exceptional athletes achieve it faster; many take longer. There are no shortcuts - the time develops not just technique but also the maturity and understanding expected of a black belt. Enjoy the journey rather than rushing the destination.
What can a BJJ black belt do that a purple belt cannot?
Black belts have deeper understanding, better timing, and more refined technique. They see opportunities others miss and make fewer mistakes. The gap is not always obvious in sparring - a good purple belt can challenge a black belt. The difference shows in consistency, teaching ability, and handling adversity.
Do BJJ belts expire?
BJJ belts do not officially expire, but skill can atrophy with time away from training. Someone returning after years off may need time to regain their level. Some people feel uncomfortable wearing a belt that no longer represents their current ability. There is no universal policy.
Can you get demoted in BJJ?
Demotion is extremely rare and controversial. Some instructors have demoted students for serious misconduct or when students return after long absences at a diminished level. Most of the BJJ community views belts as recognition of achievement that cannot be taken away.
What is sandbagging in BJJ?
Sandbagging means competing at a belt level below your actual skill, usually to win easier. It is considered unethical. Some people sandbag by avoiding promotion or competing in lower divisions. Tournaments try to prevent it but enforcement is difficult. Win at your real level.
Should I compete as a white belt?
Competing as a white belt is valuable because the stakes are low and you learn a lot. You discover how you handle pressure, what techniques work under stress, and what needs improvement. Losing as a white belt teaches more than winning. Start competing early if interested.
How do I prepare for my first BJJ competition?
Train consistently in the weeks before. Drill your best techniques until they are automatic. Do some hard sparring to simulate competition intensity. Know the rules of your division. Get your weight right without extreme cutting. Rest the day before. Manage expectations - learning matters more than winning.
What should I eat before a BJJ competition?
Eat familiar foods that you know digest well. Have a meal 2-3 hours before competing - enough time to digest but not so long you are hungry. Bring snacks for between matches. Stay hydrated but do not overdrink. Avoid trying new foods on competition day.
How do I deal with competition nerves?
Competition nerves are normal and even beneficial - they sharpen focus. Develop a pre-match routine. Focus on breathing. Visualize success. Remember that your opponent is nervous too. Reframe anxiety as excitement. Experience reduces nerves over time. Compete often to get comfortable.
What happens if I lose my first BJJ match?
Nothing bad. You learn, you grow, you compete again. Most competitors lose their first match. Losing reveals what needs work better than winning does. Analyze what happened without being too hard on yourself. The experience of competing matters more than the result.
How do points work in BJJ competition?
Points reward achieving and maintaining dominant positions. Takedowns score 2 points. Sweeps score 2 points. Passing guard scores 3 points. Knee on belly scores 2 points. Mount and back control score 4 points. Advantages are tiebreakers for near-submissions or near-points. Rules vary by organization.
What are advantages in BJJ competition?
Advantages are awarded for near-submissions, near-sweeps, and near-passes - situations where you almost scored but did not complete the technique. They serve as tiebreakers when points are equal. Accumulating advantages shows you were attacking even if you did not score.
What is a submission-only tournament?
Submission-only tournaments have no points - you can only win by submission or your opponent quitting. Matches often have time limits with overtime rules varying by organization. These tournaments reward finishing ability over positional control. They can lead to longer, more strategic matches.
What is EBI rules?
EBI (Eddie Bravo Invitational) rules are submission-only in regulation. If no submission occurs, overtime begins with alternating attacking positions - back control and spider web. The person who escapes fastest or submits their opponent wins. EBI rules create exciting finishes.
What is ADCC?
ADCC (Abu Dhabi Combat Club) is the most prestigious no-gi grappling tournament. It features the world's best grapplers competing for significant prizes. ADCC rules allow heel hooks and reward submissions heavily. Qualifying for ADCC is a major achievement.
What is IBJJF?
IBJJF (International Brazilian Jiu-Jitsu Federation) is the largest BJJ competition organization. They run the World Championships, Pan Americans, Europeans, and many other tournaments. IBJJF has specific rules, gi requirements, and belt registration. Their rules are the standard for most gi competitions.
What techniques are illegal in BJJ competition?
Illegal techniques vary by belt level and organization. Generally banned: slamming, neck cranks, heel hooks at lower belts, knee reaping at lower belts, small joint manipulation, strikes. Higher belts have fewer restrictions. Always check the specific rules for your competition.
What is knee reaping?
Knee reaping occurs when your leg crosses over your opponent's thigh while controlling their leg, putting rotational pressure on their knee. It is banned at lower belt levels in IBJJF because it can lead to knee injuries. Legal in most no-gi rulesets and at brown/black belt in IBJJF.
Can you slam in BJJ?
Slamming is illegal in most BJJ competitions. If someone has a submission locked, you cannot slam them to escape. However, you can lift and set someone down in a controlled manner. The line between lifting and slamming is sometimes subjective. Referees penalize dangerous slams.
What weight class should I compete in?
Compete at your natural weight, especially as a beginner. Cutting weight impairs performance and is risky. If you are between weight classes, competing at the higher class is usually better than a hard cut. As you gain experience, you can experiment with weight management.
Should I do gi or no-gi competition?
Try both and see what you prefer. Gi competition rewards grip fighting and certain techniques. No-gi is faster and has different submission options. Your training focus should influence your choice. Many competitors do both. Neither is inherently better.
How do I find BJJ competitions near me?
Check IBJJF, NAGA, Grappling Industries, and local organization websites. Your gym will know about regional tournaments. Social media BJJ groups post competition announcements. Start with local tournaments before traveling for larger events.
What is absolute division in BJJ?
The absolute division (or open weight) has no weight limit - anyone can enter regardless of size. It tests technique against size differences. Winning absolute is prestigious because you beat all sizes. Smaller competitors occasionally win absolute through superior technique.
How do I corner someone in BJJ competition?
Stay calm and give clear, simple instructions. One command at a time. Remind them of their game plan. Encourage without being annoying. Watch for opportunities they might miss. Manage the clock for them. Your energy affects theirs - stay positive but focused.
What should I bring to a BJJ tournament?
Bring your gi (with backup if possible), belt, rash guard, shorts, flip flops, water, snacks, tape, and any required documents (ID, registration confirmation). Arrive early. Bring entertainment for waiting. Have a bag for dirty gear. Pack the night before.
What age can kids start BJJ?
Most gyms accept kids starting around 4-6 years old. At this age, classes focus on fun, basic movements, and social skills rather than serious technique. Some kids are ready earlier, others later. Look for programs designed specifically for young children with age-appropriate activities.
Is BJJ safe for children?
BJJ is one of the safer martial arts for children because it does not involve striking. Kids learn to control their bodies and respect training partners. Injuries can happen but are typically minor. Good kids programs emphasize safety, and instructors supervise closely. The benefits outweigh the risks.
What are the benefits of BJJ for kids?
BJJ builds confidence, discipline, physical fitness, and problem-solving skills. Kids learn to handle adversity and work through challenges. It provides a positive social environment and teaches respect. Many parents report improved focus and behavior. The skills transfer to other areas of life.
How do kids belt ranks work in BJJ?
Kids have their own belt system with more colors than adults - typically white, grey, yellow, orange, and green, each with variations. This provides more frequent promotions to keep kids motivated. At 16, kids transition to the adult belt system, usually starting at the belt their skill level warrants.
Should my child compete in BJJ?
Competition is optional but can be valuable. It teaches kids to handle pressure, win gracefully, and lose with dignity. Start with local, low-key tournaments. Never force competition - some kids thrive on it, others prefer just training. Support whatever your child chooses.
How do I find a good kids BJJ program?
Look for instructors experienced with children, not just good at BJJ. Classes should be age-appropriate, fun, and structured. Watch a class before enrolling. Ask about instructor background checks and safety protocols. The environment should be positive and encouraging.
My child wants to quit BJJ - what should I do?
First, understand why. Is it temporary frustration or genuine disinterest? Sometimes pushing through builds character; other times forcing it creates resentment. Talk to the instructor. Consider a short break. Ultimately, forcing a child to continue something they hate is counterproductive.
Can BJJ help with bullying?
BJJ builds confidence that often deters bullies and provides skills to defend if necessary. More importantly, it teaches kids they can handle difficult situations. The goal is never to fight but to have the confidence that comes from knowing you could. Many parents report bullying decreases after kids start BJJ.
Should siblings train BJJ together?
Training together can be great - siblings motivate each other and can practice at home. However, some siblings compete negatively or distract each other. Separate classes might work better for some families. Talk to the instructor about what they observe and recommend.
How do I support my child in BJJ?
Show up, be encouraging, and avoid coaching from the sidelines. Celebrate effort over results. Do not compare them to other kids. Let the instructor teach. Ask your child what they enjoy about training. Consider training yourself - many families train together.
What is the BJJ lifestyle?
BJJ becomes more than a hobby for many people - it shapes how they eat, sleep, socialize, and think. The lifestyle includes prioritizing training, building community around the gym, and applying BJJ principles to life challenges. It is not required, but many find BJJ becomes central to their identity.
Why do people say BJJ is like chess?
Both involve strategy, reading your opponent, setting traps, and thinking several moves ahead. Positions have advantages and disadvantages like chess pieces. You sacrifice position to gain advantage elsewhere. The comparison captures BJJ's intellectual depth beyond just physical attributes.
What does OSS mean in BJJ?
Oss (or osu) is a Japanese expression used in martial arts to show respect, acknowledgment, or greeting. In BJJ, it is used to say hello, thank you, or acknowledge instructions. Some gyms use it constantly; others rarely. It is not required but is part of BJJ culture at many academies.
Why do people bow in BJJ?
Bowing shows respect - to the mat, training partners, and instructors. It comes from BJJ's Japanese martial arts roots. Most gyms bow when entering and leaving the mat. Some bow to partners before and after rolling. The depth of bowing culture varies by gym.
What is the BJJ community like?
The BJJ community is generally welcoming and supportive. Training creates bonds - you trust people with your safety daily. Most gyms feel like families. The community extends globally - you can visit gyms worldwide and find training partners. Like any community, experiences vary.
Does BJJ help with anxiety?
Many people report BJJ helps manage anxiety. Training forces you to be present - you cannot worry about other things while someone is trying to choke you. The physical exertion releases tension. The community provides support. It is not a replacement for professional help but can be a valuable tool.
Does BJJ help with depression?
Exercise generally helps with depression, and BJJ adds community and purpose. Having training to look forward to provides structure. The accomplishment of learning skills builds self-esteem. Many people credit BJJ with helping their mental health. It complements but does not replace professional treatment.
How has BJJ changed your life?
This is a common question because BJJ profoundly impacts many practitioners. People report improved fitness, confidence, discipline, friendships, stress management, and purpose. Some change careers to teach BJJ. The transformation varies but the sentiment that BJJ is life-changing is widespread.
What is the hardest part of BJJ?
Different people struggle with different aspects. Beginners find the learning curve steep. Many struggle with ego and accepting they will lose often. Injuries test commitment. Plateaus challenge motivation. Balancing training with life is difficult. The hardest part is usually whatever you are currently facing.
Why is BJJ so addictive?
BJJ triggers multiple reward pathways - physical challenge, intellectual stimulation, social connection, measurable progress, and the satisfaction of solving problems. The depth means there is always more to learn. The community creates belonging. Many people describe it as the most addictive hobby they have found.
How do I stay motivated in BJJ?
Set specific goals beyond just showing up. Train with people you enjoy. Compete occasionally for external motivation. Watch high-level BJJ for inspiration. Track your progress. Remember why you started. Accept that motivation fluctuates - discipline carries you when motivation fails.
What is a BJJ plateau?
A plateau is when progress seems to stop despite continued training. Everyone hits them. Plateaus often precede breakthroughs - your brain is consolidating learning. Change something: try new techniques, train with different people, take a seminar. Plateaus are normal and temporary.
How do I break through a BJJ plateau?
Change your routine - new training partners, different positions, opposite of your usual game. Take private lessons for personalized feedback. Compete to expose weaknesses. Watch instructionals on problem areas. Sometimes rest helps. Plateaus break when you least expect it.
Should I quit BJJ?
Only you can answer this. Consider why you want to quit. Temporary frustration passes. If BJJ no longer serves you after honest reflection, quitting is fine. Many people take breaks and return. There is no shame in stopping, but make sure it is a considered decision, not an emotional reaction.
How do I come back to BJJ after a long break?
Start slowly - your body needs to readjust. Expect to feel rusty; skill returns faster than you think. Communicate with training partners about your break. Focus on fundamentals before advanced techniques. Be patient with yourself. Many people return after breaks and quickly regain their level.
What is a sweep in BJJ?
A sweep reverses position from bottom to top. You start underneath your opponent and end on top of them. Sweeps are fundamental to playing guard effectively. They score points in competition and are essential for self-defense. Good guard players have multiple sweep options from each position.
What is a reversal in BJJ?
A reversal escapes a bad position and ends with you in a dominant position. Unlike a sweep (which starts from guard), reversals come from positions like mount or side control bottom. Reversals are crucial defensive skills that turn the tables on your opponent.
What is a scramble in BJJ?
A scramble is a chaotic exchange where neither person has established position. Both are fighting for control simultaneously. Scrambles reward athleticism, reaction time, and instinct. Some people excel at scrambles; others prefer controlled positional battles. Scrambles often determine who ends up on top.
What is a transition in BJJ?
A transition moves from one position to another. Good BJJ flows through transitions rather than staying static. Transitions can be offensive (advancing position) or defensive (escaping). Smooth transitions come from drilling and understanding how positions connect.
What is a chain in BJJ?
A chain is a sequence of connected techniques where each move sets up the next. If the first technique fails, you flow to the second, then the third. Chains make you unpredictable and harder to defend. Building chains is an intermediate to advanced skill.
What is a setup in BJJ?
A setup creates the conditions for a technique to work. Direct attacks rarely succeed against skilled opponents - you need setups. Setups include grips, angles, off-balancing, feints, and combinations. The setup is often more important than the technique itself.
What is a grip fight?
Grip fighting is the battle for advantageous grips before techniques happen. In gi BJJ, whoever establishes their grips first usually controls the exchange. Grip fighting includes getting your grips, breaking their grips, and preventing their grips. It is a skill unto itself.
What is pummeling?
Pummeling is the battle for underhooks in the clinch. Both people fight to get their arms inside their opponent's arms. It is constant in wrestling and common in BJJ when standing or in certain positions. Good pummeling requires sensitivity and timing.
What is a collar tie?
A collar tie grips behind your opponent's neck to control their posture and movement. It is fundamental in wrestling and useful in BJJ standing exchanges. From a collar tie, you can snap down, set up takedowns, or transition to other controls.
What is a two-on-one grip?
A two-on-one (or Russian tie) uses both your hands to control one of your opponent's arms. It creates a significant advantage by occupying both your hands with one of theirs. Two-on-one leads to arm drags, takedowns, and back takes.
What is an inside trip?
An inside trip uses your leg to trip your opponent's leg from the inside while controlling their upper body. It is a fundamental takedown that works in gi and no-gi. Inside trips are relatively low-risk and effective against various stances.
What is an outside trip?
An outside trip hooks your opponent's leg from the outside while driving them backward. Combined with upper body control, it off-balances them over the trapped leg. Outside trips are common in judo (osoto gari) and effective in BJJ.
What is a foot sweep?
A foot sweep times your opponent's step and sweeps their foot as they transfer weight to it. The timing must be precise - too early or late and it fails. Foot sweeps are elegant, low-energy takedowns when executed correctly.
What is a hip throw?
A hip throw loads your opponent onto your hip and throws them over it. You turn your back to them, lower your hips below theirs, and rotate to throw. Hip throws are powerful judo techniques that work well in gi BJJ.
What is a sacrifice throw?
A sacrifice throw intentionally goes to the ground to throw your opponent. You give up your base to use momentum and leverage. Sacrifice throws are risky - if they fail, you may end up in a bad position. When they work, they are spectacular.
What is guard retention?
Guard retention is the skill of maintaining your guard when someone tries to pass. It involves framing, hip movement, leg positioning, and anticipating their passes. Good guard retention frustrates passers and creates opportunities to attack. It is as important as guard attacks.
What is guard recovery?
Guard recovery returns to guard after your guard has been passed or you are in a bad position. It uses frames, shrimps, and timing to create space and reestablish your legs between you and your opponent. Guard recovery is essential defensive skill.
What is a leg weave pass?
The leg weave threads your arm under your opponent's leg and weaves it to the opposite side of their body. It immobilizes their hips and allows you to pass. Leg weaves are effective against various guards and combine well with other passes.
What is a smash pass?
Smash passing uses heavy pressure to flatten your opponent and pass their guard. You drive your weight through them, making it hard to move or breathe. Smash passing is grinding and exhausting for opponents. It requires good weight distribution.
What is a float pass?
Float passing uses light, quick movement to pass guard without engaging in pressure battles. You stay mobile, react to their guard movements, and slip past when openings appear. Float passing suits lighter, faster grapplers.
What is a backstep pass?
A backstep pass steps your leg behind you and through to the other side of your opponent. It changes angles quickly and can catch guard players off guard. Backsteps often lead to leg lock entries as well as passes.
What is a long step pass?
The long step pass takes a big step to clear your opponent's legs entirely, landing in side control. It requires good timing and distance management. Long steps work well against open guards when you create the right angle.
How hard should I roll?
Match your partner's intensity unless you have agreed otherwise. Start light and increase if both people want to. Hard rolling has its place but should not be every round. Varying intensity prevents injuries and allows you to work on different aspects of your game.
What is positional sparring?
Positional sparring starts from a specific position and resets when someone escapes or submits. It allows focused practice on particular situations. Positional sparring is excellent for developing weak areas and drilling specific scenarios with resistance.
What is specific training in BJJ?
Specific training limits what techniques you can use to focus on particular skills. For example, guard passing only, submissions only, or escapes only. It forces you to develop areas you might avoid in free rolling.
Should I roll with higher belts?
Yes, rolling with higher belts accelerates learning. They expose your mistakes and show what is possible. Approach these rolls as learning opportunities, not competitions. Ask questions afterward. Higher belts usually enjoy helping lower belts who show good attitudes.
Should I roll with lower belts?
Yes, rolling with lower belts helps both of you. You can practice techniques, work on defense, and refine your game. Be a good training partner - do not just smash them. Help them learn while getting value from the roll yourself.
How do I ask someone to roll?
Make eye contact, nod, or simply ask "want to roll?" Most people say yes. If someone declines, do not take it personally - they may be tired, injured, or resting. Asking is normal and expected. Do not be shy about it.
Can I decline a roll?
Yes, you can always decline. You do not need to explain why. A simple "not this round, thanks" is sufficient. Reasons include fatigue, injury, or simply not wanting to roll with that person. Your safety and comfort come first.
What if someone is going too hard?
Communicate clearly - "can we go lighter?" If they continue, end the roll. Talk to your instructor if it is a pattern. You are not obligated to roll with anyone who endangers you. Most people respond well to direct communication about intensity.
What if I accidentally hurt my training partner?
Stop immediately and check on them. Apologize sincerely. Accidents happen in BJJ - what matters is how you respond. If it was due to recklessness, adjust your approach. If it was truly accidental, do not beat yourself up but learn from it.
How do I avoid hurting training partners?
Control your movements, especially submissions. Apply techniques gradually, not explosively. Match your partner's size and skill level. Communicate. Avoid techniques you cannot control. Prioritize your partner's safety over winning the roll.
What is a spaz in BJJ?
A spaz is someone who moves erratically, uses excessive force, and is unpredictable in dangerous ways. Spazzy behavior usually comes from panic or ego. It risks injury to both people. If you are called a spaz, slow down, breathe, and focus on technique over athleticism.
How do I stop being a spaz?
Breathe and slow down. Accept that you will lose positions and get submitted - that is how you learn. Focus on one technique at a time rather than flailing. Drill more so movements become controlled. Ask training partners for feedback. Spazziness decreases naturally with experience.
Why do I always lose when rolling?
As a beginner, you will lose to everyone more experienced. This is normal and expected. Losing is how you learn - each tap teaches something. Focus on small victories: surviving longer, escaping once, attempting a technique. Winning comes later; learning comes now.
How do I get better at rolling?
Roll more, but also drill techniques so you have tools to use. Set specific goals for each roll. Review what happened afterward. Ask higher belts for feedback. Watch your own rolling if possible. Improvement comes from deliberate practice, not just time on the mat.
What is a lockdown in BJJ?
The lockdown is a half guard control where you triangle your legs around your opponent's trapped leg and hook their foot. It immobilizes their leg and prevents them from passing. The lockdown sets up sweeps like the electric chair and old school. It is a staple of the 10th Planet system.
What is the electric chair sweep?
The electric chair is a sweep from lockdown half guard. You underhook their far leg and use the lockdown to stretch them while sweeping. It can also become a submission if they do not tap to the stretch. The name comes from the position resembling an electric chair.
What is a dogfight position?
Dogfight occurs when both people are on their knees fighting for an underhook, often arising from half guard. Neither has a clear advantage. The person who wins the underhook battle usually wins the position. Dogfights test wrestling skills and upper body strength.
What is a coyote guard?
Coyote guard is a half guard variation where you underhook their leg and control their ankle. It creates strong off-balancing opportunities and sweeps. Coyote guard is effective in both gi and no-gi and has become popular in modern competition.
What is deep half guard?
Deep half guard positions you underneath your opponent with their leg between yours and your head near their hip. It is a powerful sweeping position that uses leverage to off-balance much larger opponents. Deep half requires getting very close underneath them.
What is Z-guard?
Z-guard (or knee shield) uses your shin across your opponent's body to create distance in half guard. The knee shield prevents them from flattening you and creates space for attacks. Z-guard is fundamental half guard defense and offense.
What is a Williams guard?
Williams guard is a closed guard variation where you overhook one arm deeply and control their posture. It sets up omoplatas, triangles, and sweeps. Named after Shawn Williams who developed and popularized the position.
What is a high guard?
High guard climbs your legs high on your opponent's back while in closed guard. It breaks their posture severely and sets up armbars, triangles, and omoplatas. Getting to high guard requires hip flexibility and good grip control.
What is a body triangle?
A body triangle locks your legs in a figure-four around your opponent's torso from back control. It is extremely controlling and can be a submission itself if positioned on the ribs. Body triangles are hard to escape and free your hands to attack the neck.
What is a crucifix position?
The crucifix traps both of your opponent's arms while you are behind them - one arm controlled by your legs, the other by your arms. It leaves them defenseless against chokes. The crucifix is a dominant position that is difficult to escape.
What is a gift wrap?
A gift wrap uses your opponent's own arm wrapped around their neck to control them. You trap their arm and use it as a handle. Gift wraps set up back takes, chokes, and armlocks. The name comes from wrapping them up like a present.
What is a seatbelt grip?
The seatbelt grip controls your opponent from back control with one arm over their shoulder and one under their armpit, hands clasped together. It mimics a car seatbelt. The seatbelt is fundamental back control that prevents escapes and sets up chokes.
What is a Marcelo grip?
The Marcelo grip (or short choke grip) for rear naked choke places your choking hand on your own bicep rather than behind their head. Named after Marcelo Garcia who popularized it. This grip is tighter and harder to defend than the traditional finish.
What is a palm-to-palm grip?
Palm-to-palm grip clasps your hands together palm-to-palm rather than interlocking fingers. It is stronger than finger interlocking and less likely to result in finger injuries. Use palm-to-palm for guillotines, rear naked chokes, and other controls.
What is a gable grip?
A gable grip clasps your hands together with palms facing each other and fingers curled, without interlocking. Named after wrestler Dan Gable. It is the strongest grip for controlling and is used for takedowns, back control, and submissions.
What is an S-grip?
An S-grip hooks your fingers together in an S shape. It is useful when you cannot get a full gable grip and need to connect your hands around something. S-grips work for guillotines and certain controls but are weaker than gable grips.
What is a butterfly hook?
A butterfly hook places your foot inside your opponent's thigh with your knee pointing outward. Two butterfly hooks form butterfly guard. The hooks create leverage for sweeps by elevating your opponent. Butterfly hooks are fundamental to many guard games.
What is a shin-to-shin guard?
Shin-to-shin places your shin against your opponent's shin while seated. It controls their leg and sets up single leg X, sweeps, and leg locks. Shin-to-shin is a common entry point for leg entanglements.
What is reverse de la Riva?
Reverse de la Riva hooks your leg around the inside of your opponent's leg (opposite of regular de la Riva). It creates different angles and attacks, particularly for back takes and sweeps. Reverse de la Riva is common in modern guard play.
What is a kiss of the dragon?
Kiss of the dragon is a back take from reverse de la Riva where you invert and spin underneath your opponent to take their back. The name is dramatic but the technique is effective. It requires good timing and inversion ability.
What is matrix back take?
The matrix is a back take where you fall to your back while controlling your opponent's arm, using the momentum to spin them and take their back. It looks like a move from The Matrix movie. Timing and commitment are essential.
What is a rolling back take?
Rolling back takes use forward rolls or granby rolls to spin behind your opponent and take their back. They work from turtle attacks, guard, and scrambles. Rolling back takes require good spatial awareness and timing.
What is a granby roll?
A granby roll is a shoulder roll used to escape or create angles. You roll over your shoulder to reposition. Granbys are used for guard retention, escapes, and back takes. They come from wrestling and are fundamental BJJ movement.
What is an imanari roll?
The imanari roll is a diving roll entry into leg locks, named after Masakazu Imanari. You roll toward your opponent's legs and immediately attack with heel hooks or other leg locks. It is flashy and effective but risky if mistimed.
What is a flying armbar?
A flying armbar jumps onto your opponent and attacks their arm while falling. You swing your legs around their arm and fall into the armbar position. Flying submissions are high-risk, high-reward techniques that require athleticism and timing.
What is a flying triangle?
A flying triangle jumps and wraps your legs around your opponent's head and arm while standing. You fall and lock the triangle choke. It is spectacular when it works but risky. Flying triangles require good setup and athletic ability.
What is a buggy choke?
The buggy choke attacks from bottom side control by threading your arm around their neck and using your legs for leverage. It is a relatively new technique that catches people off guard. The buggy choke turns a bad position into an attack.
What is a tarikoplata?
The tarikoplata is a shoulder lock similar to a kimura but using your legs for leverage. Named after Tarik Hopstock who popularized it. It attacks from various positions and is difficult to defend once locked in.
What is a baratoplata?
The baratoplata is a shoulder lock from mount or side control that uses a figure-four leg configuration. Named after Rafael Barata Freitas. It attacks the shoulder similarly to an americana but with different mechanics.
What is a monoplata?
A monoplata is a shoulder lock using one leg to trap and attack the arm. It is similar to an omoplata but with different leg positioning. Monoplatas can be sneaky attacks from various positions.
What is a gogoplata?
The gogoplata is a choke using your shin across your opponent's throat while controlling their head. It typically comes from rubber guard or mount. The gogoplata requires flexibility and is relatively rare but effective.
What is a locoplata?
The locoplata combines elements of the gogoplata and omoplata. It attacks both the neck and shoulder simultaneously. It is a complex technique that requires good flexibility and control.
What is a peruvian necktie?
The peruvian necktie is a choke similar to a D'Arce but finished differently. You control the head and arm, then sprawl and use your body weight to finish. It catches people transitioning from turtle or shooting takedowns.
What is a Japanese necktie?
The Japanese necktie is a choke variation where you control the head and arm and roll to finish. It is similar to the peruvian necktie but with a different finishing mechanic. Effective against turtle and front headlock positions.
What is a can opener?
The can opener pulls your opponent's head toward their chest while in their closed guard, using your hands behind their head. It is uncomfortable and can open the guard but is considered a crank and is illegal in some competitions.
What is a neck crank?
A neck crank twists or compresses the neck without choking. Examples include can openers and certain headlocks. Neck cranks are illegal in most competitions because they can cause serious injury. Tap early to neck cranks.
What is stalling in BJJ?
Stalling means not actively working to advance position or submit. It is penalized in competition. Referees give warnings and then penalties for stalling. What constitutes stalling varies by referee interpretation. Stay active to avoid stalling calls.
What is a DQ in BJJ competition?
DQ (disqualification) removes you from the tournament for serious rule violations. Causes include illegal techniques, unsportsmanlike conduct, or repeated penalties. A DQ means you lose the match and may be removed from the tournament entirely.
What is a verbal tap?
A verbal tap means saying "tap" or any word indicating submission instead of physically tapping. Verbal taps are valid - the match ends immediately. Use verbal taps when you cannot physically tap, such as when your arms are trapped.
What if I pass out from a choke?
If you do not tap to a choke, you will lose consciousness. This is called going to sleep. You will wake up within seconds, usually confused. It is not dangerous if released immediately but is embarrassing and avoidable. Always tap to chokes.
Is it bad to get submitted?
Getting submitted is normal and how you learn. Everyone gets submitted, even black belts. Each submission teaches you something. The only bad submission is one you do not learn from. Tap early, tap often, and analyze what happened.
How do I learn from getting submitted?
After tapping, think about what led to the submission. Where did you make a mistake? Ask your partner to show you the defense. Drill the escape. Next time, try to recognize the danger earlier. Submissions are feedback, not failures.
What is the best submission for beginners?
The rear naked choke and armbar from mount are often recommended for beginners. They teach fundamental concepts and are high percentage. Focus on a few submissions and get good at them rather than trying to learn everything at once.
What is the highest percentage submission?
The rear naked choke is statistically the highest percentage submission at most levels. It works in gi, no-gi, and real situations. Other high percentage submissions include the armbar, triangle, and guillotine. Percentages vary by competition level and ruleset.
Why do some submissions not work on everyone?
Body types, flexibility, and pain tolerance vary. Some people have flexible shoulders that resist armlocks. Some have thick necks that resist chokes. Adjust your technique or attack different submissions against different body types.
What is a crank vs a choke?
A choke restricts blood flow to the brain or air to the lungs. A crank twists or compresses joints or the spine. Chokes make you unconscious; cranks cause pain and potential injury. Some techniques are both. Cranks are often illegal in competition.
What is a blood choke vs air choke?
Blood chokes compress the carotid arteries, cutting blood to the brain. You lose consciousness in seconds. Air chokes compress the windpipe, cutting off breathing. Air chokes are slower and more uncomfortable. Most BJJ chokes are blood chokes.
How long until a choke makes you pass out?
A properly applied blood choke causes unconsciousness in 4-10 seconds. Air chokes take longer. If you feel a choke sinking in, you have very little time to escape. When in doubt, tap. You can always roll again.
What is a submission escape?
A submission escape defends against a submission attempt before it is fully locked. Escapes involve creating space, removing grips, or changing angles. Learning escapes is as important as learning submissions. Good defense makes you harder to submit.
When should I tap?
Tap when you cannot escape and the submission is threatening injury or unconsciousness. Tap early in training - there is no prize for toughing it out. In competition, you might fight longer, but even then, tap before injury. Your long-term health matters more than any match.
Is it okay to tap early?
Yes. Tapping early in training is smart. It prevents injury and lets you reset and learn. There is no shame in tapping. Even world champions tap in training. Save your ego battles for competition if you choose to compete.
What if my partner does not tap?
If you have a submission locked and they do not tap, hold the position but do not crank harder. Ask "are you okay?" They may be stuck and unable to tap. Release if they seem in distress. In competition, the referee will stop it.
What is catch and release in BJJ?
Catch and release means getting a submission but releasing it without your partner tapping, then continuing to roll. It is a way to practice finishing without constantly resetting. Some people do this with lower belts to keep the roll going.
Should I use strength in BJJ?
Use technique first, strength to supplement. Relying on strength limits your learning and exhausts you. However, strength is a legitimate attribute - the goal is technique enhanced by strength, not strength alone. As you improve, you will use strength more efficiently.
Is BJJ effective in a street fight?
BJJ is highly effective for one-on-one confrontations. It allows you to control and submit attackers. However, street fights have variables BJJ does not address: multiple attackers, weapons, concrete. BJJ is a strong foundation but awareness and avoidance are better self-defense.
Should I pull guard in a street fight?
Generally no. Being on your back on concrete is dangerous, and you cannot account for the attacker's friends. In self-defense, stay on top or on your feet. Guard is a last resort if you end up on bottom, not a chosen strategy.
What BJJ techniques work best for self-defense?
Takedowns to establish top control, mount and back control to restrain, and chokes to end threats without permanent damage. Avoid techniques that leave you vulnerable to strikes or put you on your back. Keep it simple under stress.
How is BJJ different from other martial arts?
BJJ focuses on ground fighting and submissions rather than strikes. It emphasizes technique over strength, allowing smaller people to defeat larger opponents. BJJ has extensive live sparring, testing techniques against resisting opponents. The learning curve is steep but the skills are practical.
Can BJJ beat other martial arts?
Early UFC events showed BJJ defeating many martial arts in one-on-one fights. However, modern MMA shows that well-rounded fighters are most effective. BJJ is essential but not sufficient alone. The best approach combines BJJ with striking and wrestling.
What is the difference between BJJ and Japanese Jiu-Jitsu?
Japanese Jiu-Jitsu is the traditional art that includes strikes, throws, and ground fighting. BJJ evolved from judo (which came from Japanese Jiu-Jitsu) and focuses specifically on ground fighting. BJJ has more live sparring and has evolved significantly through competition.
What is the difference between BJJ and judo?
Judo emphasizes throws and has limited ground fighting time in competition. BJJ emphasizes ground fighting with less focus on throws. Both share techniques and history. Many BJJ practitioners cross-train judo for better takedowns.
What is the difference between BJJ and wrestling?
Wrestling focuses on takedowns and pins without submissions. BJJ focuses on submissions with less emphasis on takedowns. Wrestling has more explosive athleticism; BJJ has more technical ground fighting. They complement each other well.
What is the difference between BJJ and sambo?
Sambo is a Russian martial art combining judo and wrestling with leg locks. Sport sambo has submissions; combat sambo includes strikes. Sambo and BJJ share many techniques, especially leg locks. Sambo practitioners often transition well to BJJ.
What is 10th Planet Jiu-Jitsu?
10th Planet is a no-gi BJJ system created by Eddie Bravo. It emphasizes rubber guard, lockdown, and the twister. 10th Planet has unique terminology and focuses entirely on no-gi. It has produced many successful competitors.
What is Gracie Jiu-Jitsu?
Gracie Jiu-Jitsu refers to BJJ as taught by the Gracie family, often emphasizing self-defense applications. Some Gracie schools have specific curriculums like Gracie Combatives. The term is sometimes used interchangeably with BJJ, though some distinguish between sport and self-defense focus.
Who are some famous BJJ competitors?
Famous competitors include Roger Gracie, Marcelo Garcia, Andre Galvao, Gordon Ryan, Marcus Buchecha Almeida, Leandro Lo, and many others. Each generation produces new stars. Watching high-level competitors is educational and inspiring.
How do I watch professional BJJ?
Major events stream on FloGrappling (subscription required). Free content exists on YouTube from various organizations. ADCC, IBJJF Worlds, and major superfights get the most attention. Following competitors on social media helps you stay informed.
What is a superfight in BJJ?
A superfight is a featured match between high-profile competitors, often with special rules or no time limit. Superfights headline events and showcase elite-level grappling. They often have significant prize money.
What is the BJJ World Championship?
The IBJJF World Championship (Mundials) is the most prestigious gi tournament, held annually in California. Winning Worlds is the highest achievement in gi competition. The no-gi equivalent is the No-Gi World Championship.
What is the Pan American Championship?
The Pan American Championship (Pans) is a major IBJJF tournament held annually, second in prestige to Worlds. It attracts top competitors from around the world despite its regional name. Winning Pans is a significant achievement.
How do I become a BJJ instructor?
Most instructors are purple belt or higher, though requirements vary. Beyond technical skill, you need teaching ability, patience, and business knowledge if opening your own gym. Many instructors assist at their gyms before teaching independently. Certifications exist but are not universally required.
Can I make a living from BJJ?
Few people make a full living from BJJ alone. Options include teaching, competing (top level only), seminars, instructionals, and gym ownership. Most combine BJJ income with other work. Passion should drive your BJJ career, not financial expectations.
How do I open a BJJ gym?
Opening a gym requires significant capital, business knowledge, and usually a black belt or affiliation. You need a location, mats, insurance, and students. Many gyms fail in the first few years. Start by assisting at a gym and learning the business side before opening your own.
What makes a good BJJ instructor?
Good instructors explain techniques clearly, demonstrate patiently, and adapt to different learning styles. They create safe, positive environments. Technical skill matters but teaching ability matters more. The best competitors are not always the best teachers.
How do I give feedback to training partners?
Be constructive and specific. Ask if they want feedback first. Focus on what they can improve, not just what went wrong. Sandwich criticism between positives. Higher belts giving feedback to lower belts is expected; be more careful giving feedback to higher belts.
How do I ask for feedback on my BJJ?
Ask specific questions rather than general "how am I doing?" Ask about particular positions or techniques. Ask after rolling while it is fresh. Higher belts and instructors are usually happy to help if you show genuine interest in improving.
Should I film my rolling?
Filming yourself rolling is valuable for improvement. You see mistakes you did not feel. Review footage to identify patterns. Some gyms have policies about filming - ask first. Filming is especially useful before competitions.
How do I analyze my BJJ matches?
Watch without judgment first. Then identify: where did you lose position? What submissions threatened you? What worked? Look for patterns across multiple matches. Compare to your game plan. Get feedback from coaches. Analysis turns losses into lessons.
What is a BJJ journal?
A BJJ journal records your training - techniques learned, rolling notes, questions, and progress. Writing reinforces learning. Journals help identify patterns and track improvement over time. They can be physical notebooks or digital apps.
How do I track my BJJ progress?
Track training frequency, techniques learned, competition results, and rolling performance. Note what is working and what needs improvement. Take periodic videos to compare. Progress in BJJ is slow - tracking helps you see improvement you might otherwise miss.
What goals should I set for BJJ?
Set process goals (train 3x per week) and outcome goals (compete by year end). Short-term goals (learn one sweep this month) and long-term goals (earn purple belt). Make goals specific and measurable. Adjust as needed. Goals provide direction and motivation.
What is a honey hole position?
The honey hole (or inside sankaku or saddle) is a leg entanglement where your legs form a triangle around your opponent's leg with their knee trapped inside. It is the primary attacking position for inside heel hooks. The honey hole is fundamental to modern leg lock systems.
What is outside ashi garami?
Outside ashi garami controls your opponent's leg with your legs positioned on the outside of their hip. It is a leg entanglement that sets up outside heel hooks, toe holds, and kneebars. It is considered safer than inside positions because it does not trap the knee as severely.
What is the Danaher Death Squad?
The Danaher Death Squad was a group of elite no-gi grapplers trained by John Danaher, including Gordon Ryan, Garry Tonon, and others. They revolutionized leg lock systems and dominated no-gi competition. The original group has since dispersed but their influence on modern BJJ is significant.
What is the New Wave Jiu-Jitsu?
New Wave Jiu-Jitsu is John Danaher's current team based in Austin, Texas. It continues his systematic approach to BJJ instruction. The team includes top competitors and produces detailed instructional content. New Wave represents the evolution of Danaher's teaching methods.
What is a leg lock system?
A leg lock system is an organized approach to attacking the legs, including entries, positions, and submissions. Modern systems categorize leg entanglements and teach progressions between them. Understanding systems helps you navigate leg lock exchanges rather than just knowing isolated techniques.
What is positional hierarchy in BJJ?
Positional hierarchy ranks positions from worst to best. Generally: bottom of mount and back control are worst, then side control bottom, then guard bottom, then neutral, then guard top, then side control top, then mount and back control are best. Understanding hierarchy guides your strategic decisions.
What is the concept of inside position?
Inside position means your limbs are closer to your opponent's centerline than theirs. Having inside position gives you better leverage and control. Fighting for inside position - underhooks, knee positioning, head position - is constant in grappling. The person with inside position usually has the advantage.
What is connection in BJJ?
Connection means maintaining contact and control with your opponent. Good connection prevents them from creating space or escaping. Connection comes through grips, hooks, pressure, and body positioning. Losing connection often means losing the position. Stay connected to stay in control.
What is CLA in BJJ?
CLA stands for Constraints-Led Approach, also called ecological jiu-jitsu. It is a training methodology built on the idea that people learn better when they solve problems in motion rather than repeating pre-planned moves on a cooperative partner. CLA emphasizes adapting to chaos rather than choreography, using games and variable practice instead of traditional drilling.
What is ecological jiu-jitsu?
Ecological jiu-jitsu is a training approach grounded in motor learning and cognitive science research. It focuses on context-rich, variable practice that leads to better long-term retention and real-world performance than basic drilling. The method emphasizes perception-action coupling - wiring decisions and movements together so your body responds without spending critical time thinking.
What is perception-action coupling in BJJ?
Perception-action coupling is when your brain wires decisions and movements together. When you see something, your body knows how to respond without spending critical time thinking. This develops through training in dynamic, unpredictable environments rather than through isolated drilling. CLA-based training specifically targets developing this coupling.
Why do drilled techniques fail during rolling?
Drilled techniques often fail during live rolling because traditional drilling builds what researchers call context-free technique - mechanics without context. This can fall apart the second a situation changes. You might drill hundreds of armbar reps, but if your guard gets passed before you can set it up, the drill did not prepare you for that reality. CLA addresses this by embedding decision-making, timing, and unpredictability from the start.
Is CLA better than traditional BJJ drilling?
CLA is not about drills bad, games good. It is about blending approaches smarter. You can isolate a movement through drills, then reinforce it through live, messy application. Traditional drilling builds confidence in motion while CLA builds the ability to improvise when things do not go as planned. Both have value - the key is knowing when to use which approach.
What does CLA training look like on the mat?
Instead of doing 20-30 reps of a basic knee cut pass, you might play a game. For example, start in headquarters position while your partner has a grip. The passer can only use one grip break while adapting on the fly. The goal is repetition without repetition - developing adaptability, timing, and strategy through play rather than script. It is messier, but people start developing their own jiu-jitsu.
What is repetition without repetition in BJJ?
Repetition without repetition means practicing a skill many times but never in exactly the same way. Each rep involves different timing, angles, and responses to a resisting partner. This builds adaptability rather than robotic technique. The concept comes from motor learning research and is central to ecological jiu-jitsu training.
Who benefits most from CLA training?
CLA benefits new students who freeze during live rolls, mid-level grapplers who know techniques but cannot make them work under pressure, and kids with short attention spans. Because CLA builds awareness, timing, and adaptability, you are not just teaching moves - you are training the brain to spot opportunities and improvise when things do not go as planned.
How do I implement CLA in my BJJ class?
You do not need to throw your entire system away. Start with just 10-15 minutes of ecological games at the end of class. Focus on three things: add constraints, create challenges, and let students figure things out. You will see better engagement, quicker problem solving, and fewer confused faces during rolling. Students stop asking what do I do now because they are already doing it.
What are constraints in CLA training?
Constraints are rules or limitations that shape how a training game is played. Examples include limiting which grips you can use, starting from specific positions, or restricting certain techniques. Constraints force practitioners to solve problems creatively within boundaries, developing adaptability and decision-making rather than just memorizing sequences.
Does CLA mean you do not learn techniques?
No. You still have to learn the moves. Nobody is saying burn your curriculum. Ecological jiu-jitsu says show less, explore more - let techniques emerge through experience rather than just lecture. Some people thrive with step-by-step instruction while others need freedom to fail forward. The key is not being dogmatic either way.
Who is Greg Souders?
Greg Souders is part of a new generation of BJJ coaches innovating how jiu-jitsu is taught. He applies CLA principles and ecological learning to BJJ training. Like the Gracies questioned the status quo in their time, Souders is questioning traditional teaching methods and building on them based on modern motor learning research.
Is CLA a revolution in BJJ training?
CLA is not a revolution - it is an evolution. It does not throw out what works but updates training methods for how some people learn best. Think of it this way: traditional BJJ gave us the language, CLA helps us become more fluent. It is one training method among many, and it may work incredibly well for people who learn by doing.
What is the science behind ecological learning?
Ecological learning is grounded in decades of research in motor learning and cognitive science. Studies in sports like soccer, basketball, and Olympic sprinting have shown that context-rich, variable practice leads to better long-term retention and real-world performance than basic drilling. The brain does not just memorize movements - it learns how to adapt in dynamic environments.
How do I figure out what my BJJ game is?
Look at your natural proclivities - what you do well that just makes sense to your body. Listen to that and build a game around it. Also look at people who are built like you, both at your gym and at the highest levels of competition. Find someone with similar body type and athletic abilities, then mirror your game off theirs. This usually happens around blue and purple belt when you know enough to start whittling in and finding your style.
When should I start developing my BJJ style?
Game development usually happens around blue and purple belt. As one professor said, when you receive your blue belt, now you are ready to learn jiu-jitsu. The white belt phase is an initiation to acquire enough information to build a sound foundation. Once you have that foundation, you can start pursuing your own style and game.
Should I copy other BJJ players styles?
Yes, especially those built like you. Why reinvent the wheel? Find someone with your body type who views the world like you and has similar athletic abilities. Mirror your game off theirs. By committing to that ideal, you acquire enough skill to then make your own variations and iterations. You become something uniquely your own, but built on the foundation of those who came before you.
How does body type affect BJJ style?
Body type significantly influences what techniques work best for you. Shorter, stockier grapplers often excel at butterfly guard and tight guard passing. Taller, longer grapplers may prefer spider guard and long-range games. Heavy grapplers might favor pressure passing. Look at successful competitors with your body type and study their games - if it works at world championships, it will work in your fundamentals class.
What is a pressure passing game?
Pressure passing uses your weight and grinding movement to flatten and pass your opponent's guard. It suits heavier, stronger grapplers who can maintain crushing top pressure. Pressure passers often favor half guard passing, over-under passes, and smash-style techniques. The goal is to make your opponent uncomfortable and force mistakes through relentless weight distribution.
What is a speed passing game?
Speed passing uses quick footwork and timing to pass guard before your opponent can establish grips or frames. It suits athletic, lighter grapplers who prefer movement over grinding. Speed passers favor toreando passes, leg drags, and quick direction changes. The goal is to be past the guard before the opponent can react.
What is a butterfly guard game?
A butterfly guard game centers around using butterfly hooks to sweep and off-balance opponents. It suits shorter, stockier grapplers who can get underneath their opponents. Butterfly guard leads to sweeps, back takes, and leg lock entries. Marcelo Garcia is the most famous example of a butterfly guard specialist.
What is a berimbolo style game?
The berimbolo style uses inverted movements and spinning techniques to take the back from de la Riva guard. It suits flexible, athletic grapplers comfortable being upside down. This style revolutionized modern competition BJJ. The Mendes brothers and Miyao brothers are famous berimbolo players.
What is a leg lock game?
A leg lock game focuses on attacking the legs with heel hooks, kneebars, toe holds, and ankle locks. It requires understanding leg entanglements and entries. The Danaher Death Squad popularized systematic leg lock approaches. Leg lock games are especially prevalent in no-gi competition where heel hooks are legal.
Can my BJJ game change over time?
Absolutely. Many practitioners go through different games throughout their journey. You might play a berimbolo spinning game, then shift to butterfly guard, then at black belt use all guards together based on the situation. Your game evolves as your philosophy and relationship to jiu-jitsu develops. The goal is focusing on ideas that make up positions rather than individual techniques.
How do I find BJJ players with my body type?
Look around your gym first - find senior students and instructors built like you with similar philosophies. Pick their brain and learn from their mistakes. For competition reference, watch high-level competitors in your weight class. Study their techniques and game plans. If it works at world championships, those techniques are proven effective.
What if I do not fit a typical BJJ body type?
Everyone can find their game. Focus on what feels natural to your body and what you enjoy learning about. Your disposition and inclinations matter as much as physical attributes. Jiu-jitsu is a mirror through which you express yourself - find what is meaningful to you and build around that. Your unique combination of attributes will create a unique game.
Should I specialize or be well-rounded in BJJ?
Both approaches have merit at different stages. Early on, specializing helps you develop depth in certain areas. As you advance, becoming more well-rounded makes you harder to predict. Many black belts describe their journey as going from rudimentary and stubborn approaches to incorporating many styles. Balance specialization with versatility over time.
How do I make my BJJ game unique?
Start by copying those who came before you, then make your own iterations along the way. As you assimilate lessons from instructors and competitors, you naturally develop variations that suit your body and mind. You become something completely and uniquely your own, but built on the foundation of proven techniques. Balancing tradition with personal expression is how you build a game that works.
What are the three targets for feet in guard?
When playing guard, there are three especially advantageous targets for your feet: inside the elbows, the hips, and inside the knees. Most guards are just names for different ways you position your feet in these three target areas. Spider and lasso guard target the elbows. Collar and sleeve targets the hips. De la Riva and reverse de la Riva target inside the knees. X-guard uses one foot on the hip and one inside the knee.
What is the block and drive or lift and rotate concept?
When sweeping or taking someone down, you are either blocking a post and driving their body over it, or lifting them up and rotating them. It is really that simple conceptually, though not always easy to execute. Combinations of both are possible too. When you frame sweeps and takedowns this way, the objective becomes much more clear.
Why is hip position so important in BJJ?
One of the major goals in grappling is to get your opponent's hips to the mat and keep them there, while keeping your own hips off the mat. For sweeps, takedowns, wrestle ups, and most submissions and dominant positions, you need your opponent's hips on the mat. Constantly popping your hips up and off the mat is an effective way to defend. Do not do work for nothing - finish by pinning their hips.
What does chest to torso mean in BJJ?
Getting your chest onto your opponent's torso is required for nearly all dominant positions. You are either looking to get chest to back (for back control) or chest to chest (for mount, side control, north south). The sooner you get chest to torso, the better. Many takedowns and passes involve getting chest to chest or chest to back. It is a very controlling way to pass and offers less risk of scrambles.
What is upper body vs lower body connection in BJJ?
To grapple, you need to be connected to your opponent - either to their upper body or lower body or both. For takedowns, connecting to the lower body means grabbing one leg (single leg) or two legs (double leg). Connecting to the upper body uses underhooks, body locks, overhooks, or jacket grips. For guard, lasso and spider are upper body guards while de la Riva and reverse de la Riva are lower body guards.
What is head hands and hips in wrestling?
Head, hands, and hips are three lines of defense from wrestling. To get to your opponent's legs, you must first get past their head (which can frame you away), then past their hands and arms (which can block you), and finally past their hips (they can sprawl or hip in). Understanding these three barriers helps both offense and defense for takedowns.
How do joint locks work conceptually?
Joint locks work by either rotating a bent limb or hyperextending a straight limb. Armbars and kneebars hyperextend straight limbs. Americanas, kimuras, and heel hooks rotate bent limbs. Thinking of joint locks this way makes it easier to be creative and flow while rolling. There are many unorthodox submissions available beyond the standard ones when you understand this principle.
What is distance management in BJJ?
A major component of grappling is distance management. You want to get close to your opponent without putting yourself in a vulnerable position. When in a bad spot, create space to escape. When attacking, take away space and maintain the space you have taken. Do not be afraid to go in and out when needed - sometimes you need to bail on position and create space to stay safe.
Why make hips and shoulders face opposite directions?
Getting your opponent's hips and shoulders to point opposite directions puts them in a weakened state. It puts their spine out of alignment and makes it nearly impossible to utilize any core strength. This principle can be seen in many passes like dope mounts and submissions like the twister.
How do I use my head as a fifth limb?
A major battle in grappling is preventing your torso from being controlled while seeking control of your opponent's torso. To defend and attack, you use your arms, legs, and head. People often forget they can use their head as a tool - to frame, to pin, and more. You need to use what is available, and your head is often extremely useful.
What does feet are the hands of the legs mean?
You need to think of your feet as hands. Use this mentality by constantly using your feet to control people, even in unorthodox ways. Feet are essential for connecting to your opponent, playing guard, and pinning. You cannot let your feet do nothing and then wonder why your guard is getting passed easily. Use what you have got.
What does stay out of your opponent's lap mean?
When your opponent gets a part of your body between their knees in their lap, they gain a lot of control over you with their hips. The majority of submissions require you to be in your opponent's lap - armbars, leg locks, triangles - as do dominant positions like mount and back control. Prioritizing staying out of their lap creates an immediate objective to keep you safe.
What are the sacred spaces in BJJ?
Between the ear and shoulder, and between the armpit and hip are sacred areas - examples of inside position. They provide access to controlling the shoulders and hips. When your hips and shoulders are controlled, you are controlled. Keep your opponent out of these areas while searching to get into them yourself. This is how seatbelt grips, body locks, and hooks are established.
How do I take the back by getting behind the elbows?
If you want to take the back, focus on getting behind the elbows. The majority of the time, the only thing stopping you from taking someone's back is their arm. If they have an underhook, you cannot take their back because their arm is in the way. But if you get behind their elbow, their arm naturally is not in the way anymore. An arm drag is a great example of this principle.
What does stay in front of the knees mean?
When you have passed the guard, you are in front of the knees - side control, mount, north south. From dominant positions, the bottom player's major goal is to get their legs back in front of you to reguard. When you prioritize staying in front of the knees, you can more easily respond to their attempts. Put things in the way to block their knee from getting back in front of you.
Why should I never let someone grab my head?
If your head is controlled, your mobility will be severely compromised because where the head goes, the body must follow. You need to prevent people from grabbing or controlling your head. This becomes especially clear when rolling with strong opponents - anytime they grab your head, things start going downhill. Make it a priority to never let anyone grab your head.
When should I just stand up in BJJ?
A lot of times, an effective solution to being on the bottom is to just stand up. You can reset by simply standing up. This is especially true when you are in a bad position and need to escape. Standing up removes many of the controls your opponent has established and gives you a fresh start.
Why should I keep my elbows close in BJJ?
Keeping your elbows close is important because when your opponent gets inside your elbow, they gain control over your shoulder. An open elbow allows them to take underhooks, kimuras, lasso grips, triangles, and more. Keep your elbows close to protect yourself and search for open elbows on your opponent to attack.
What guards target the elbows?
Spider guard and lasso guard target the inside of the elbows. With lasso guard, you use the instep of your foot in the inside of their elbow, offering a ton of control over the top player's arms and shoulders. With spider guard, you use the flat of your foot on the inside of the elbows. Both are upper body guards that control the arms and shoulders.
What guards target the hips?
Collar and sleeve guard places your feet on the hips while grabbing the collar and sleeve. Reverse de la Riva often places one foot on the hip and one foot on the inside of the knee. When your opponent is standing, the hips are one of the three key targets for your feet along with inside the elbows and inside the knees.
What guards target inside the knees?
De la Riva guard uses the foot of your outside leg in the inside of their knee. Reverse de la Riva uses the foot of your inside leg in the inside of your opponent's knee. X-guard places one foot on the inside of their knee and one foot on their hip. These are lower body guards that control the legs.
What is the difference between upper body and lower body guards?
Upper body guards like lasso and spider connect primarily to your opponent's arms and shoulders. Lower body guards like de la Riva and reverse de la Riva connect primarily to your opponent's legs. Generally, if the guard passer leads with their upper body, upper body guards are more available. If they lead with their legs, lower body guards are more available.
What should white belts focus on according to Gordon Ryan?
Gordon Ryan advises white belts to focus primarily on escapes - both pin escapes and submission escapes. This is the opposite of what most people teach, which is attacks first. The logic is that your ability to escape bad positions and submissions gives you the confidence to actually attempt attacks later. Without escape ability, you will hold positions out of fear rather than going for submissions.
Why should beginners learn escapes before attacks?
If you are on top mount and want to go for an armbar, but you know that if you lose it you will end up in a bad position you cannot escape, you will never attempt that armbar. You will just hold positions out of fear. But if you have confidence that you can escape any bad position or submission, you will freely attack knowing that even if you fail, you can escape and go right back into attacking.
What should blue belts focus on in BJJ?
According to Gordon Ryan, blue belts should continue building escape skills but start transitioning into attacks. The focus shifts from just escaping to escapes into attacks. You cannot just escape, escape, escape - you need to go from a defensive cycle into an offensive cycle. Learn to escape and immediately go into your own attacks, whether sweeps or submissions.
What are offensive and defensive cycles in BJJ?
In BJJ, you are either in an offensive cycle (attacking) or defensive cycle (escaping/defending). If you only defend, your opponent stays in an offensive cycle where they keep attacking while you just defend. The goal is to escape and immediately transition into your own attacks - going from defensive to offensive cycle. This is what separates good grapplers from those who just survive.
When should I start focusing on attacks in BJJ?
Gordon Ryan suggests that from purple to black belt is when you focus heavily on attacking - submissions, guard passing, sweeps. But this only works if you have already built a strong foundation of escapes from white to blue belt. Without the confidence that you can escape bad spots, you will never have the confidence to attack submissions knowing you could end up in trouble.
What mistake did Gordon Ryan make as a lower belt?
Gordon Ryan admits he did it the wrong way coming up - he did not focus on escapes early. When he started training with John Danaher as a blue/purple belt, his escapes were terrible. Danaher basically started teaching him as if he was a white belt, focusing on escapes first. Once Gordon was confident no one could hold him down or submit him, his career took off from brown belt onward.
How did John Danaher teach Gordon Ryan?
When Gordon Ryan started training with John Danaher, Danaher taught him escapes first even though Gordon was already a blue/purple belt. Danaher was teaching leg locks and escapes at the same time so Gordon could have confidence to go for leg locks knowing that even if his guard got passed, he could escape and go right back into attacking. This approach transformed Gordon's career.
What is the progression from escapes to attacks?
The progression is: first learn positional escapes (escaping mount, side control, back control), then submission escapes (defending armbars, chokes, leg locks), then escapes into attacks (escaping and immediately sweeping or submitting). You cannot spend years only on escapes with no submissions, but your main focus early on should be escaping and defending.
Why do some people just hold positions instead of attacking?
Fear of ending up in a bad position they cannot escape. If you mount someone but know that if you go for an armbar and fail, you might end up with your back taken or in a submission you cannot escape, you will just hold mount for the whole round. Nothing happens because you lack the confidence to open up and attack. Building escape skills removes this fear.
What defines a champion in BJJ?
The champion is the person who does the fight even when they do not feel like it. Anyone can train when they feel good, but when you did not sleep well because you are nervous and you still go ahead and do it - that is what defines a champion. A champion does the training and the fight even when they do not feel up to it, when they are under pressure.
Why should I compete in BJJ if I am not a professional?
The term amateur comes from the Latin word for lover - someone who pursues something because they love it, not for money. Competition gives you a goal and focus, teaches you to deal with adrenaline, helps you learn to handle stress, exposes weaknesses in your game, and creates memorable life experiences. You do not need to be paid to benefit from competition.
How does competition teach you to deal with adrenaline?
In normal training, you cannot practice actual fear and adrenaline because you are with friends in a safe environment. Competition gets you into that realm - nervousness, butterflies in your stomach, real pressure. This is important training for self-defense situations. Getting used to performing under adrenaline is a skill that only competition can develop.
How does competition expose weaknesses in my game?
You tend to train with the same people, so you might not face unusual situations. In competition, you have no idea what the opponent will throw at you, and it may expose weaknesses you need to shore up. Some of the best moves you will learn come from competition - either they almost caught you or did catch you, and you realize that technique really works.
Why should winning not be my main goal in competition?
In a competition with 40 people, 39 will lose. If your only goal is the gold medal, chances are you will be disappointed. Winning just means you were the best person on that day in that rule set - not that there were not better people who did not enter. You can get all the benefits of competition even if you do not win. Do not pin all your hopes on the outcome.
What is the bracket concept in competition?
Think of your performance as a bracket - there is a best and worst you can do, with space in between. Your goal in training is to raise that bracket higher. How you perform within that range depends on your mental attitude, sleep, and preparation. But competition has two authors - you and your opponent. If their bracket is higher than yours, you may lose even on your best day.
Why does caring less about winning sometimes help you win?
If you care too much, it stresses you out - affecting sleep, appetite, and performance. Obviously if you care too little you will not even train. The paradox is you want to compete and want to win, but you cannot care so much that it stresses you out. The more you let go of attachment to winning while keeping attachment to performing your best, the more likely you are to win.
What are common reasons people do not compete?
Cost and time commitment, especially with travel. Ego bruising from losing. But the main reason is stress - the awful feeling in your stomach, the dread and anxiety. These are legitimate concerns. However, all can be mitigated except one: the possibility of injury, which is a real risk especially in martial arts competition.
How do I manage competition anxiety?
Four tools: First, stay present - anxiety is about the future, so do not let thoughts drift there. Second, name the monster - spell out the worst case scenario, which often shrinks when put into words. Third, write out your feelings and concerns to offload them. Fourth, shock your system with cold - a cold shower resets your thinking and lowers stress.
How should I view my opponent in competition?
Be thankful they are there - without opponents, there is no competition. Do not hate them or view them as enemies. They have not done anything bad to you; you actually need them. Too much aggression blinds you in the fight and makes you wedded to a particular plan. Be competitive but not personal. When it is done, shake hands and be friends.
How do I learn from losing a match?
Do not just say you need better cardio - the reason you are tired is your technique was not good enough to put the opponent in a bad position. Do not just look at the pivotal moment - examine all moments where things could have changed. Do not make excuses about sleep or stress - your opponent had problems too. Find the real technical learnings.
How do I learn from winning a match?
Do not just revel in the win. Just because you won does not mean everything worked perfectly. Examine what could have gone better, what you should have done differently, why your attempts did not work the first time. Do not miss a chance to learn. And do not have a big head - you do not know the other person's story or what they overcame to be there.
What is the role of a corner coach in BJJ competition?
Most important: tell you time remaining and point spread, since you cannot always see or know this during the match. They need a strong voice that cuts through the crowd. General encouragement helps - saying you are doing great or they are more tired than you. They can advocate with the referee about illegal moves or stalling. Ideally they know your game.
How should I prepare in the weeks before competition?
Put together a 10-12 week training camp. Watch your weight if near the cutoff. Have a plan - plan beats no plan. Do situational training with specific scenarios rather than full matches that risk injury. Think through travel logistics. Consider scouting opponents but do not let it stress you out. Avoid injury and sickness at all costs during camp.
How important is warming up before a BJJ match?
Extremely important. Your first roll when not warmed up usually has you out of breath because your body is not pumping well yet. You want to step onto the mat feeling like your third or fourth roll. Do push-ups, burpees, running in place, jumping jacks. Do not save energy - you have time to rest between matches. Warm up your grips too for gi competition.
What mental attitude should I have stepping onto the mat?
Keep a playful attitude generally, but know when to be serious - and stepping onto the mat is that time. Show confidence through eye contact. Do not let a tough-looking opponent get in your head. Have the alleycat mentality: even if they are a tiger and you might lose, they are going to take some damage. Your training will be there for you.
Should I have a game plan for competition?
Yes - plan beats no plan. Going in with intent makes you more likely to get what you want, especially in the first seconds when everything is neutral. Ideally plan to get an advantage immediately, not just reach a position. But do not be overcommitted - recognize when your plan is not working and try something else. Balance preparation with spontaneity.
What does do your best really mean in competition?
It does not mean just try and see what happens. It means literally bring forward the best performance you can. Bring the best machine onto the mat. Try your hardest. If you lose, you should be completely tired. Leave it all on the mat. Execute at your highest level. If you did your best in that moment, you can feel good regardless of outcome.
What is the alleycat vs tiger mentality?
If someone is bigger, stronger, and more aggressive - they may be a tiger and you are an alleycat. Maybe you are going to lose. But they are going to end up a blind tiger - they will take damage. When you have that attitude, opponents are often not as tough as they seemed. This confidence helps you perform at your best regardless of the matchup.
How does competition benefit you even if you lose?
All benefits come from showing up, not winning. You get the goal and focus of preparation, learn to handle adrenaline and stress, expose weaknesses, create memorable experiences, and enter a flow state. Everybody benefits from competition. If you showed up and tried, you have already won in the ways that matter. Your loved ones will still love you.
What can competition teach you about yourself?
Competition holds a mirror up to show you who you really are. It teaches you about your skills, your ego, and your emotions. It is a steep mountain whose path gives you learning. It is a hard path that few people choose. But forging your spirit in the fire of competition strengthens you for all of life's challenges, on and off the mat.
Should I scout my competition opponents?
It can help to understand their game, especially in smaller brackets. But it can also stress you out by making you think about the future. Ideally, have a trusted friend do the scouting and just tell you what to watch out for without you watching the videos yourself. Then train those specific defenses without dwelling on the opponent.
How do I avoid injury in competition?
Be willing to tap quickly. One reason people get injured is they want to win so badly that they fight submissions longer than they should. That warrior spirit is admirable but risky. If you are not overly attached to winning, you can see when something is going wrong and just tap. The only truly bad outcome of competition is injury.
What should I bring to competition day?
Food and hydration since competitions can last hours - light foods and lots to drink. Your own pillow if staying overnight. Music you like. Consider getting there a day early to reduce stress. Bring a resistance tube for warming up if mat space is limited. Have everything ready the night before so you are not stressed on the day.
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