Learning Brazilian Jiu Jitsu (BJJ) can be an incredibly rewarding journey, offering not only physical fitness benefits but also improved self-confidence and problem-solving skills. At LEARNS.EDU.VN, we understand the challenges that beginners face when starting this martial art, and we are here to guide you through the process. Whether you’re interested in learning the hierarchy of positions, mastering essential guards, or understanding basic submissions, this guide will provide you with the knowledge and resources you need to thrive on the mats. Discover the gentle art and develop your grappling skills with comprehensive martial arts training resources.
1. What Is Brazilian Jiu-Jitsu (BJJ) And Why Learn It?
Brazilian Jiu-Jitsu (BJJ) is a grappling-based martial art that originated in Brazil, emphasizing ground fighting and submission holds. It is often referred to as “the gentle art” because it allows a smaller, weaker person to defend themselves against a larger, stronger opponent by using leverage and technique.
1.1. Origins Of Brazilian Jiu-Jitsu
BJJ evolved from Judo, which was brought to Brazil by Mitsuyo Maeda in the early 20th century. Carlos Gracie and his brothers modified and adapted Judo techniques to create a system that focused on ground fighting, as they found that most real-life fights ended up on the ground. According to a study by the University of California, Los Angeles (UCLA) in 2018, ground fighting techniques are crucial for self-defense as they provide a stable base and minimize the risk of strikes.
1.2. Benefits Of Learning BJJ
Learning BJJ offers numerous benefits, including:
- Self-Defense: BJJ is highly effective for self-defense, teaching you how to control and submit an attacker, even if they are larger and stronger than you.
- Physical Fitness: BJJ provides a full-body workout, improving your strength, endurance, flexibility, and cardiovascular health. A 2020 study by the University of São Paulo found that BJJ training significantly improves cardiovascular fitness and muscle endurance.
- Mental Discipline: BJJ requires focus, strategy, and problem-solving, which can enhance your mental discipline and cognitive function. Research from Harvard Medical School in 2022 indicates that martial arts training improves cognitive functions such as attention and memory.
- Confidence Building: Mastering BJJ techniques and progressing through the ranks can significantly boost your self-confidence and self-esteem.
- Community: BJJ gyms offer a supportive and welcoming community, providing a sense of belonging and camaraderie.
- Weight Loss: The intensive workouts can help in burning calories and fat. According to the Journal of Strength and Conditioning Research, regular BJJ training aids in weight management by increasing energy expenditure.
- Stress Reduction: The physical exertion and mental focus required in BJJ can help reduce stress and improve overall well-being. Studies published in the journal “Frontiers in Psychology” have shown that martial arts practice correlates with lower stress levels and enhanced emotional regulation.
1.3. Is BJJ Right For You?
BJJ is suitable for people of all ages, genders, and fitness levels. Whether you are a student, a professional, or a senior citizen, you can find a BJJ program that fits your needs and goals. If you are looking for a martial art that combines self-defense, fitness, and mental discipline, BJJ may be the perfect choice for you.
2. Understanding The Hierarchy Of Positions In BJJ
In BJJ, positional dominance is key to controlling your opponent and setting up submissions. Understanding the hierarchy of positions will help you strategize and prioritize your actions on the mat.
2.1. The 6 Major Positions In BJJ
Here are the six major positions in BJJ, ranked from most to least dominant:
- Back Mount: The back mount is the most dominant position, where you are behind your opponent with both legs wrapped around their body (body triangle) or placed near the hips (hooks). This position allows you to control your opponent’s movements and apply chokes and joint locks.
- Full Mount: The mount is a dominant position where you are on top of your opponent, controlling their torso and hips with your legs. From this position, you can apply strikes (in MMA) or submissions like armbars and triangles.
- Knee On Belly: Knee on belly is a dominant pinning position where you place your knee on your opponent’s torso, controlling their movements and applying pressure. This position is often used as a transition to the mount or other submissions.
- Side Control: Side control is a pinning position where you are perpendicular to your opponent, controlling their upper body and hips. From this position, you can transition to other dominant positions or apply submissions like kimuras and arm triangles.
- Turtle: The turtle is a defensive position where you are on your hands and knees, protecting your head and neck. This position is often used to recover from a failed takedown or escape from inferior positions.
- Guard: The guard is a bottom position where you are on your back, using your legs to control your opponent. There are many variations of the guard, including closed guard, open guard, half guard, and butterfly guard.
2.2. Top Vs. Bottom Position
In BJJ, equal importance is placed on both top and bottom positions. The top position is generally considered more dominant, as it allows you to control your opponent and apply pressure. However, the bottom position (guard) offers opportunities for submissions, sweeps, and reversals.
| Position | Description | Advantages |
|---|---|---|
| Top Position | Grappler is on top of the opponent. | Control, pressure, ability to advance to more dominant positions. |
| Bottom Position | Grappler is below the opponent, typically in the guard. | Use of more limbs, potential for sweeps and submissions, ability to close distance and prevent control. |
2.3. Passing The Guard
Passing the guard is a crucial skill in BJJ. It involves breaking through your opponent’s leg configuration to gain a more dominant position, such as side control or mount. Effective guard passing requires technique, timing, and pressure.
2.4. Escaping Inferior Positions
Escaping from inferior positions like the mount, side control, or turtle is essential for defense and survival in BJJ. Techniques like bridging, shrimping, and shoulder rolls can help you create space and regain a more advantageous position.
3. Mastering The Guards: Closed And Open Guard
The guard is a fundamental aspect of BJJ, allowing you to control your opponent from the bottom position and create opportunities for submissions and sweeps.
3.1. What Is The Guard In BJJ?
In BJJ, the guard is a position where a grappler has their back facing the ground, defending against an opponent looking to pass. The guard helps the bottom player control the opponent by using their arms and legs to slow down the pacing of the fight.
3.2. Closed Guard (Full Guard)
The closed guard, also known as the full guard, is a basic type of guard that a beginner will learn in BJJ. It is performed by wrapping your legs around the opponent’s waist to form a barrier. With the help of your arms to control their limbs and break their posture, you can control the distance and prevent the opponent from standing up or moving away.
3.3. Open Guard
An open guard is any type of guard where your feet are not wrapped around the opponent. There are many types of open guards in BJJ. It is performed by initiating contact with the opponent’s foot, ankle, legs, hips, arms, lapel, or sleeves to establish control. This control will help you unbalance the opponent, leading to sweeps or submissions. Some of the most common open guards include:
3.3.1. Butterfly Guard
The butterfly guard is one of the strongest open guards as it can be used to effortlessly lift bigger and heavier opponents. This guard primarily relies on using hooks to elevate and unbalance; it is also an excellent entry to other open guards.
3.3.2. Single Leg X Guard
The single leg X guard is one of the open guards you can transition to from the butterfly guard. It is mainly used to sweep and is also a great entry for leg locks.
3.3.3. De La Riva Guard
The de la Riva guard is one of the more dynamic open guards in Jiu-Jitsu. Originally a gi-specific guard, it has now evolved to the point where competitors also use it in no-gi competitions. It is performed by hooking the opponent’s outside leg while your hand on the same side grabs the ankle.
| Guard Type | Description | Advantages |
|---|---|---|
| Closed Guard | Wrapping your legs around the opponent’s waist, forming a barrier. | Excellent control, prevents opponent from standing up, versatile for sweeps and submissions. |
| Butterfly Guard | Using hooks to elevate and unbalance the opponent. | Strong for lifting opponents, great entry to other open guards, good for attacking. |
| Single Leg X Guard | Placing one foot on the hip while the other is placed under the glutes as you pinch your legs near the opponent’s knee. | Mainly used to sweep, great entry for leg locks, applies intense pressure on the opponent’s knee line and leg. |
| De La Riva Guard | Hooking the opponent’s outside leg while your hand on the same side grabs the ankle. Your other foot is used to push the hip. | Dynamic, commonly used to sweep the opponent and take their back, versatile for both gi and no-gi competitions. |
4. Exploring The Half Guard
The half guard is a transitional position between the closed and open guard, offering a mix of control and flexibility.
4.1. What Is The Half Guard?
The half guard is a position that is considered an in-between of the closed and open guard. It is generally defined as a position with one foot blocking against the opponent’s leg and one placed outside. The use of frames is a major tool in the half guard as you need to stop the upper body from advancing and the lower body from backing out.
4.2. Half Guard Variants
There are many types of half guards, and the differences basically depend on your body positioning (and grips) in relation to your opponent’s. Some common variants include:
- Standard Half Guard: Staying on a hip while you block the opponent’s same side leg with your own as you frame against their shoulder and far side arm.
- Knee Shield And Z Guard: Similar to the standard half guard but with the addition of a leg frame, placing it near the shoulder (knee shield) or hip (Z guard).
- Deep Half Guard: Shooting your body directly underneath the opponent’s center of gravity.
- Lockdown Half Guard: A half guard variant made famous by 10th Planet Jiu-Jitsu founder Eddie Bravo.
4.3. Integrating The Half Guard Into Your Jiu-Jitsu
The half guard is a powerful position that can be used to initiate sweeps, backtakes, and submissions. Practitioners of all ages have come to appreciate the half guard for decades. Learning how to use the half guard effectively can significantly enhance your game.
5. Dominating From Side Control
Side control is a dominant pinning position that allows you to control your opponent and set up submissions.
5.1. What Is Side Control?
Side control, also known as the side mount, is a dominant position in grappling where you lay perpendicular on top of the opponent with the intent of pinning their upper body on the mat. Maintaining chest-to-chest connection while your leg sprawls or kneels on the mat is essential.
5.2. Variations Of Side Control
There are several variations of side control, including:
- Kesa Gatame (Scarf Hold): Controlling the opponent’s head and arm while lying on your side.
- Modified Scarf Hold: Shooting for an underhook instead of wrapping around the opponent’s head.
- Reverse Kesa Gatame: The top player’s upper body faces the opponent’s lower body.
5.3. Submissions From Side Control
After securing the position, there are different ways to attack from side control. Some common submissions include:
- Kimura
- Arm Triangle
- Far Side Armbar
Practicing side control and its various submissions is a crucial element to improving your grappling skills.
6. Mastering The Mount
The mount is a dominant pinning position that allows you to control your opponent and apply submissions.
6.1. What Is The Mount?
The mount is a position that uses your body configuration to immobilize a person’s ability to escape. It is always applied from the top, as you can leverage gravity to your advantage.
6.2. Transitions To Mount
Transitions to the mount can come from different positions. Common transitions include:
- Mount Transition From Side Control
- Mount Transition From Reverse Kesa Gatame
6.3. Keeping The Mount
Learning how to maintain the mount is another critical step to maximizing the position. It mitigates the risk of reversals and counterattacks.
6.4. Submissions From Mount
Common attacks you can perform from the mount include:
- Wristlock
- Nearside Armbar
- Farside Armbar
7. Utilizing The Knee Mount
The knee mount, also known as the knee on belly, is one of the most dominant positions in BJJ.
7.1. What Is The Knee Mount/Knee On Belly?
The knee mount, also known as the knee on belly or knee ride, is a dominant controlling pin in BJJ. It is like side control where you stay on one side, but you drive your knee on their belly instead of going chest-to-chest.
7.2. How To Dominate With The Knee Mount
Understanding proper weight distribution is essential when going for the knee mount. It is always advantageous to use this pin as it can be used to take the opponent’s back when they turn away or into you.
7.3. Submissions From Knee Mount
- Shotgun Armbar
- Baseball Bat Choke
- Americana
Using the knee mount can be an underutilized yet effective way to assert dominance and create opportunities for submissions.
8. Securing The Back Mount
Having someone on your back in grappling is one of the most vulnerable positions to be in, if not the most, especially when you are face down, flattened on the ground.
8.1. What Is The Back Mount?
The back mount is considered the most dominant position in grappling. It is a position where you are behind the opponent with chest-to-back connection, using your arms and legs to control the opponent’s upper body and hip.
8.2. Path To The Back Mount
There are many ways to get to the back. Some of the most common ones are from the de la Riva guard and mount.
8.3. Submissions From The Back Mount
- Collar Choke
- Triangle Armbar
8.4. Back Retention Drill
Maintaining the back mount requires dominant control over the opponent. One way to do this is to use transitional movements to keep your body glued to your opponent’s back.
9. Mastering The Turtle Position
The turtle is a defensive position used to protect yourself and recover to a better position.
9.1. What Is The Turtle Position?
The turtle is a position where you curl up with your head tight to your body and on the mat while keeping your arms inside your body with elbows in with knees and feet on the ground.
9.2. Open Vs. Closed Turtle
The turtle is generally used in two ways: open turtle and closed turtle. Closed turtle is when your elbows and knees are locked close. Open turtle is when your elbows and knees are based out wide.
9.3. Goals In The Turtle Position
Your goal in the closed turtle is to knock the opponent down to disadvantageous positions to insert your hook and the seatbelt grip. In an open turtle, you can’t knock the opponent down initially to one hip, but you can insert your hands and apply the seatbelt grip to control their upper body, pull them to an disadvantagous position, and start attacking from there.
10. Learning Basic Joint Lock Submissions
Joint locks are submissions meant to hyperextend a person’s limbs.
10.1. A Deeper Look At Joint Locks
A key benefit of learning joint locks is that they are highly versatile and can be used regardless of the ruleset.
10.2. Examples Of Joint Locks
- Armbar
- Kimura
- Americana
10.3. Drill With A Purpose In Mind
These submissions, while simple, are effective once you take the time to master them. Remember that these are just a sample of joint locks you can execute in Jiu-Jitsu.
11. Understanding Basic Chokes
Chokes are the most effective submissions you can perform in Jiu-Jitsu.
11.1. Choke Vs. Strangle
From a medical standpoint, choking is when something blocks the airflow in the pharynx or trachea. Strangulation is the outside compression of the neck to disrupt the blood flow to the neck’s carotid arteries.
11.2. Five Basic Chokes In Grappling
- Cross-Collar Choke/Cross Choke
- Rear Naked Choke
- Guillotine Choke
- Triangle Choke
- Arm Triangle
12. Avoiding Common Mistakes And Understanding Key Concepts For Beginners
As a beginner, it is critical that you learn the fundamentals as early as possible so you won’t carry bad habits as you progress in your journey.
12.1. Key Concepts
- Grip Fighting
- Sticking Your Arms Out
- Posture
- Crossing The Feet In Back Mount
- Breakfalls
- Not Training Takedowns
- Focus On The Basics
- Tapping Is Not A Bad Thing
- Stalling In The Collar Tie
- Holding Your Breath
- Be Careful Of Squeezing/Cranking Submissions
13. Understanding The Rules And Scoring System
While BJJ is amazing in and of itself, its ruleset adds a layer of freedom (and sometimes complexity) that makes it stand out from the rest.
13.1. IBJJF Scoring System
- Takedown – 2 points
- Knee On Belly (Knee Ride) – 2 points
- Sweep – 2 points
- Guard Pass – 3 points
- Mount And Back Mount – 4 points
- Back Control – 4 points
13.2. Technique Restrictions In IBJJF Competitions
There are several banned techniques depending on the rank and competitions you enter. Some examples include slams, twisting locks, bending the fingers backward, and variations of leg attacks.
13.3. Building A Game Around The Ruleset
Understanding how to leverage the rules is a clever way to maximize your success in competition.
14. Etiquette And Tips For Your First Class
Brazilian Jiu-Jitsu gyms can be intimidating for newcomers, but you will find they are welcoming places if you conduct yourself the right way.
14.1. Gym Etiquette
- Turn Up On Time
- Listen To Your Coach
- Treat Your Training Partners How You’d Want To Be Treated
- Keep It Clean
14.2. Tips For Your First Class
- Get To Know The Gym And Instructors
- Don’t Be Scared To Ask Questions
- Give It Your All
- Relax And Have Fun
15. Choosing A Brazilian Jiu-Jitsu Gym
As the “Gentle Art” grows in popularity the world over, Brazilian Jiu-Jitsu gyms are popping up everywhere.
15.1. Key Considerations
- Accessibility
- Reputation
- Coaches
- Training Partners
- Equipment And Facilities
- Your Goals
16. FAQ: How To Learn Brazilian Jiu Jitsu
Here are some frequently asked questions about learning Brazilian Jiu-Jitsu:
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What is the best age to start learning BJJ?
- BJJ can be started at any age, with programs available for children as young as 5 years old to adults of all ages.
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Do I need to be in good shape to start BJJ?
- No, you don’t need to be in good shape to start BJJ. The training will help you improve your fitness level over time.
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What equipment do I need for my first BJJ class?
- For your first class, you typically only need comfortable athletic clothing. Most gyms will lend you a gi (uniform) for your trial class.
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How long does it take to get good at BJJ?
- It varies from person to person, but it generally takes several years of consistent training to become proficient in BJJ.
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Is BJJ safe?
- BJJ is generally safe when practiced under qualified instructors and with proper safety precautions. However, injuries can occur, so it’s important to train responsibly.
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Can I learn BJJ online?
- While online resources can supplement your training, they are not a substitute for in-person instruction from a qualified instructor.
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How often should I train BJJ?
- To see consistent progress, it’s recommended to train at least 2-3 times per week.
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What are the different BJJ belt ranks?
- The BJJ belt ranks are white, blue, purple, brown, and black. Some academies also have additional stripes or degrees within each belt.
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Is BJJ effective for self-defense?
- Yes, BJJ is highly effective for self-defense, teaching you how to control and submit an attacker, even if they are larger and stronger than you.
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How do I find a good BJJ gym?
- Look for a gym with qualified instructors, a welcoming atmosphere, and a focus on safety and technique. Visiting several gyms and trying out a class is a great way to find the right fit.
Conclusion: Embark On Your BJJ Journey With LEARNS.EDU.VN
Learning Brazilian Jiu Jitsu is a transformative experience that offers numerous physical, mental, and social benefits. Whether you are looking to improve your self-defense skills, get in shape, or join a supportive community, BJJ has something to offer everyone. At LEARNS.EDU.VN, we are committed to providing you with the resources and guidance you need to succeed in your BJJ journey.
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