Brazilian Jiu-Jitsu (BJJ) Basics: A Beginner’s Guide
Brazilian Jiu-Jitsu is a martial art focused on grappling and ground fighting, emphasizing technique and leverage to overcome a stronger opponent. It’s not only a combat sport but also a great workout for physical and mental development.
Here are the basic concepts , positions , and techniques every beginner should know:
🧠 Key Concepts in BJJ
- Position Before Submission : Control your opponent before attempting to finish them.
- Leverage Over Strength : Technique beats strength—use body mechanics to your advantage.
- Progressive Pressure : Apply techniques slowly and safely when training.
- Guard Passing : Getting past an opponent’s legs to gain dominant position.
- Submission Defense : Learn how to escape or prevent submissions.
🛡️ Main Positions in BJJ
These are the core positions you’ll learn early on:
1. Mount
- You’re on top, sitting on your opponent’s torso.
- Very dominant position.
- Common submissions: armbar, triangle, kimura.
2. Back Mount / Back Control
- One of the most dominant positions.
- Aim to secure hooks (grabbing the opponent’s thighs).
- Submissions: Rear naked choke (RNC), bow and arrow choke.
3. Side Control (North-South & Side Control)
- Lying perpendicular across your opponent.
- Great for transitions and chokes like the Americana or cross-collar choke.
4. Guard (Closed Guard, Open Guard, etc.)
- You’re on your back with legs wrapped around your opponent.
- Defensive and offensive—great for sweeps and submissions.
- Types: Closed guard, half guard, butterfly guard, spider guard, etc.
5. Turtle Position
- Opponent on all fours; you try to take their back or pass the guard.
- Common in competition after failed takedowns or scrambles.
🥋 Basic Techniques Every Beginner Should Know
1. Escapes
- Shrimp (bridge and shrimp) – To create space and regain guard or get up.
- Elbow Escape (Upa) – From side control or mount to regain guard or escape.
2. Sweeps
- Scissor Sweep – From closed guard to sweep your opponent to their back.
- Hip (Bridge) Sweep – From side control or full guard to reverse position.
3. Submissions
- Armbar – Hyperextend the elbow joint.
- Rear Naked Choke (RNC) – From back control.
- Triangle Choke – Leg-based choke from guard.
- Americana / Kimura – Shoulder locks from side control or guard.
4. Transitions
- Moving between positions fluidly without losing control.
- Example: Guard → Sweep → Mount → Back Take
👕 Rules for Gi and No-Gi BJJ
- Gi BJJ : Uniform includes jacket, pants, and belt.
- No-Gi BJJ : Rashguard and shorts; often uses a wrestling-style grip.
- In both, the goal is to submit your opponent or score points based on position and control.
🧘♂️ BJJ Stretches for Flexibility & Mobility
🔁 Hip Mobility
- World’s Greatest Stretch (Lunge with Twist)
Improves hip flexibility, spine rotation, and groin mobility. - Pigeon Pose (Yoga)
Opens up the hips and external rotators—great after rolling or drilling. - 90/90 Hip Stretch
Sit with both legs at 90-degree angles, alternating forward lean.
🦵 Leg & Groin Stretches
- Butterfly Stretch (Baddha Konasana)
Good for opening hips and groin; helps with closed guard and recovery from side control. - Standing Hamstring Stretch
Keeps hamstrings loose for better movement under pressure. - Frog Stretch
Intense groin opener—use caution and go slow.
👐 Shoulder & Upper Back
- Arm Circles & Shoulder Rolls
Warms up shoulders for guard work and submissions. - Cross-Body Shoulder Stretch
Helps prevent shoulder injuries during arm drags and kimuras. - Wall Angels / Wall Slides
Improves thoracic mobility and posture.
🧠 Neck Stretches
- Chin Tucks & Neck Rotations
Prevents neck strain from collar ties and head positioning in guard. - Lateral Neck Stretch (ear to shoulder)
Great for relieving tension after rolling.
💪 BJJ-Specific Exercises for Strength & Conditioning
🧱 Core Strength (Essential for Guard Work & Escapes)
- Dead Bugs – Core stability under opposition.
- Plank Variations – Side plank, forearm plank with leg lifts.
- Russian Twists – Builds rotational power.
- Leg Raises – Strengthens lower abs for shrimp escapes and guard retention.
- Ab Rollouts – Using a wheel or sliders for functional core strength.
🏋️ Grip Strength (Crucial for Gi & No-Gi)
- Farmer’s Carries – Build overall grip and core stability.
- Towel Pull-Ups / Towel Rows – Simulates grip fighting in gi BJJ.
- Gi Pulls (Gi Drag) – Use your gi sleeve for resistance pulling drills.
🏃 Cardiovascular Endurance
- Jump Rope – Great warm-up and cardio builder.
- Sprints (Short Bursts) – Mimics the intensity of rolling rounds.
- HIIT Circuits – Combines strength and cardio in short bursts.
- Rowing Machine / Assault Bike – Low-impact conditioning tools.
🧊 Explosiveness & Power
- Box Jumps – Develops explosive power for takedowns and scrambles.
- Kettlebell Swings – Builds posterior chain strength.
- Medicine Ball Slams – Releases tension and builds power.
- Burpees – Builds stamina and transitions quickly between positions.
🧗 Movement & Coordination Drills
- Shrimp Shells (Shrimping Left/Right) – Essential for escaping bad positions.
- Technical Stand-Up Drills – From back to standing position.
- Breakfall Drills (Ukemi) – Protects you when thrown or swept.
- Crab Walks / Bear Crawls – Builds shoulder and core stability.
📅 Sample Weekly Routine for BJJ Athletes
| Day | Focus |
|---|---|
| Monday | Core + Grip + Stretching |
| Tuesday | Cardio + Technique Drills |
| Wednesday | Strength Training |
| Thursday | Mobility + Light Rolling |
| Friday | Explosive Power + HIIT |
| Saturday | Rolling / Sparring |
| Sunday | Active Recovery (Stretch/Yoga) |
