Biggest Mistakes White Belts Make and How to Fix Them

Starting Brazilian Jiu-Jitsu is both exciting and overwhelming. As a white belt, every class feels like a crash course in survival, and mistakes are inevitable. However, some errors can slow progress, lead to frustration, or even increase the risk of injury. The good news is that most of these mistakes are common and fixable with the right approach.

You can avoid bad habits and develop a strong foundation in BJJ by understanding what holds new practitioners back. Correcting these mistakes early will make your journey smoother and more rewarding, whether it’s resisting the urge to muscle through techniques or neglecting the importance of defense.

Let’s dive into some of the most common mistakes white belts make—and how to fix them.

Key Takeaways

• Technique beats strength – Relying on brute force slows progress; focus on leverage and proper mechanics instead.
• Defense comes first – Learning to escape bad positions and stay safe is more valuable than chasing submissions early on.
• Breathe and stay relaxed – Controlled breathing helps conserve energy and improves decision-making during rolls.
• Learn from mistakes – Ask questions, seek feedback, and stay open to improving every aspect of your game.

Mistake #1: Using Too Much Strength Instead of Technique

One of the biggest mistakes white belts make is relying on brute force to execute moves. It’s natural to want to overpower an opponent, especially when survival instincts kick in, but strength alone won’t take you far in Jiu-Jitsu.

Muscling through techniques may work against smaller or less experienced opponents, but against someone skilled, you’ll quickly burn out. Strength should complement technique, not replace it. Over time, excessive force can lead to injuries, bad habits, and a lack of technical understanding.

How to Fix It:

Instead of overpowering your opponent, focus on leverage, positioning, and timing. Pay close attention to your instructor’s details and drill techniques with proper mechanics. Rolling with less strength—especially during practice rounds—helps build awareness and efficiency. A good rule of thumb is to relax and use only the energy necessary to execute the movement.

Mistake #2: Holding Your Breath While Rolling

Many white belts unknowingly hold their breath during sparring, especially in stressful positions. This drains energy faster and makes it harder to think clearly and react efficiently.

Holding your breath often happens when exerting effort, such as escaping a bad position or attempting a submission. However, poor breathing control can lead to premature exhaustion, sloppy technique, and panic under pressure.

How to Fix It:

Focus on controlled, steady breathing throughout training. A good way to practice this is to exhale when executing movements and inhale when exerting less effort. Developing a rhythmic breathing pattern similar to yoga or running will help you maintain composure and endurance during rolls.

Mistake #3: Ignoring Defense and Only Chasing Submissions

Many white belts become obsessed with submissions, constantly hunting for armbars and chokes without understanding the importance of defense. While finishing an opponent feels rewarding, ignoring defensive fundamentals leaves you vulnerable to counterattacks and bad positions.

If you can’t escape from side control or defend against basic attacks, you’ll struggle as you progress. Without a solid defense, submission attempts become desperate rather than strategic.

How to Fix It:

Shift your mindset from “How can I tap my opponent?” to “How can I survive and escape?” Prioritize defensive skills like framing, posture, guard retention, and escape techniques. A good goal for new white belts is to learn how to stay safe, escape bad positions, and defend common submissions before focusing on finishing moves.

Mistake #4: Neglecting Positional Awareness

Many white belts struggle with positional awareness, often putting themselves in bad spots without realizing it. For example, they may cling to a failed submission attempt too long, flattened in side control, or roll incorrectly during a scramble.

Without positional awareness, energy is wasted in inefficient movements, and opportunities to gain better control over an opponent are missed.

How to Fix It:

Start paying attention to where your body is about your opponent’s. If you lose a position, focus on recovering rather than forcing something that isn’t there. Ask yourself:

• Am I in a dominant or defensive position?
• Should I be attacking, defending, or escaping?
• What’s the next logical step based on my current position?

This awareness will develop naturally over time, but being mindful of it from the beginning will speed up your progress.

Mistake #5: Overcommitting to One Game Instead of Exploring Fundamentals

Some white belts latch onto a single technique, guard, or submission and try to force it in every situation. While having favorite moves is great, relying on one strategy too soon can make your game predictable and limit your growth.

For example, if a new student falls in love with the closed guard, they may avoid learning other guards, sweeps, or transitions. This creates gaps in their game that more experienced opponents will easily exploit.

How to Fix It:

Be open to experimenting with different positions and techniques, especially the fundamentals. Learn how to play both top and bottom positions, and don’t avoid uncomfortable areas of your game. A well-rounded skill set will serve you much better in the long run than a narrow focus on just one move.

Mistake #6: Not Asking Questions or Seeking Feedback

White belts often hesitate to ask questions because they don’t want to interrupt class or assume they’ll figure things out on their own. However, BJJ is too complex to rely on trial and error alone. Not seeking clarification on techniques leads to bad habits and misunderstandings that take longer to fix later.

How to Fix It:

If something doesn’t make sense, ask your instructor. They are there to help. After rolling, ask your training partners for feedback. A simple “What could I have done better?” can lead to valuable insights that accelerate your progress. The more you engage in learning, the faster you improve.

Mistake #7: Not Taking Care of the Body (Injuries, Rest, and Recovery)

BJJ is physically demanding, and white belts often train too hard, too often, and ignore injuries in the excitement of learning. Overtraining or failing to listen to the body leads to nagging injuries that can force extended breaks from training.

How to Fix It:

Recognize that rest and recovery are just as important as training. If you’re feeling excessive soreness or pain, take a day off. Warm up properly, stretch after class, and consider incorporating mobility work into your routine. Investing in quality gear, like the premium gis and rash guards from RollBliss, also ensures that you train comfortably and safely, reducing unnecessary strain on your body.

Conclusion

Making mistakes is a natural part of learning BJJ, but recognizing and correcting them early can make a huge difference in your progress. By focusing on technical efficiency rather than strength, breathing properly, prioritizing defense, improving positional awareness, staying open to learning, seeking feedback, and taking care of your body, you’ll develop a solid foundation for long-term success.

At RollBliss, we understand the challenges of starting BJJ and provide high-quality training gear designed for comfort, durability, and peak performance. With the right mindset and preparation, you’ll navigate the white belt journey more smoothly and enjoy steady growth on the mats.

Stay patient, train smart, and embrace the learning process—your future BJJ self will thank you!

FAQs

How long does it take to stop feeling overwhelmed as a white belt?

It varies for everyone, but most white belts feel more comfortable after six months to a year of consistent training. The overwhelming feeling fades as you become familiar with fundamental techniques, concepts, and rolling strategies.

Should white belts focus more on offense or defense?

Defense should be the priority early on. If you can survive and escape bad positions, you’ll have more opportunities to practice offense later. A strong defense builds confidence and makes rolling more enjoyable.

What should a white belt focus on the most?

The most important focus areas are learning proper movement, understanding positional hierarchy, and improving defensive skills. Everything else will develop naturally over time. 

You’ll progress faster and enjoy a smoother white belt journey by avoiding common mistakes and training with the right approach.