Common Mistakes Beginners Make in BJJ & How to Avoid Them

Starting Brazilian Jiu-Jitsu (BJJ) can be an exciting yet challenging experience. BJJ is a unique martial art that emphasizes technique, leverage, and patience over brute strength, which can be an adjustment for newcomers. Like with any sport, beginners often make mistakes that can slow their progress or even lead to frustration. Recognizing and addressing these common mistakes can help beginners develop good habits and make the most of their training. Here are some of the most frequent mistakes beginners make in BJJ and tips on how to avoid them.

Key Takeaways

• Focus on technique, not strength, to execute moves effectively and efficiently.
• Build a strong foundation in defense and basic positions before advancing to complex techniques.
• Roll with a learning mindset instead of a competitive one, focusing on skill development over intensity.
• Stay consistent with training and warm-ups to ensure steady progress and prevent injuries

Relying Too Much on Strength Over Technique

One of the biggest mistakes beginners make is relying on strength instead of focusing on proper technique. In BJJ, the goal is to use leverage, positioning, and technique to control and submit opponents, regardless of size or strength. Beginners who try to muscle their way through moves often tire themselves out and miss the opportunity to learn the proper techniques.

Tip: Focus on learning the details of each technique rather than forcing it. With time, you'll develop the muscle memory needed to execute moves effectively without excessive force. Remember, BJJ is about efficiency, not brute strength.

Holding Their Breath or Tensing Up

It's common for beginners to hold their breath or tense up during rolls, especially when they’re in a challenging position or feeling anxious. This tension not only uses up energy quickly but can also make movements rigid, limiting fluidity and responsiveness.

Tip: Practice deep, controlled breathing during training to stay relaxed and conserve energy. Remember to stay loose and flexible, as this will help you flow better with movements and respond to your partner's actions.

Neglecting the Importance of Defense

Beginners often focus on submissions and offensive moves without giving enough attention to defense. However, good defense is essential for survival on the mat. Learning to defend against chokes, joint locks, and controlling positions is just as important as learning how to apply them.

Tip: Prioritize defensive techniques, especially in the beginning. Practice escaping bad positions, defending against submissions, and maintaining good posture. Building a strong defensive foundation will make it easier to progress offensively.

Ignoring Basic Positions and Fundamentals

BJJ is a complex art with countless techniques, but it’s essential to build a solid foundation in the basics before moving on to advanced moves. Beginners may want to jump into flashy submissions or complex sweeps, but skipping the fundamentals can lead to gaps in skill and hinder progress.

Tip: Focus on mastering basic positions like guard, mount, side control, and back control, as well as simple escapes and submissions. These fundamentals form the core of BJJ and will serve as the building blocks for more advanced techniques.

Rolling Too Hard in Sparring

It’s common for beginners to go all-out during sparring, thinking that more intensity will help them improve faster. However, rolling too hard can lead to injuries, fatigue, and an inability to focus on learning techniques. Sparring should be about practicing and refining skills, not proving strength.

Tip: Approach sparring with a learning mindset rather than a competitive one. Slow down and pay attention to technique instead of intensity. Rolling at a moderate pace allows you to be more aware of your movements, making it easier to learn from mistakes and develop control.

Overcommitting to Submissions

Beginners often latch onto a submission attempt and try to force it, even when it's not set up correctly. This can lead to wasted energy, frustration, and even putting themselves in bad positions if the submission fails. BJJ is about patience and precision rather than forcing submissions.

Tip: If a submission isn't working, let it go and try to improve your position instead. Learning when to abandon a submission attempt is a valuable skill that comes with experience. Focus on improving your position before going for submissions to increase your chances of success.

Not Tapping Out Soon Enough

In BJJ, tapping out is a crucial safety measure. Beginners may feel hesitant to tap because they don’t want to lose or feel like they're giving up. However, waiting too long to tap can result in injuries, especially when training with joint locks or chokes.

Tip: Tapping is a part of learning, not a sign of failure. Tap early and often to stay safe and prevent injuries. Remember that you’re training to improve, not to win every roll. Tapping out allows you to keep coming back to the mat healthy and ready to learn.

Comparing Themselves to Others

It’s natural to look at other students in the gym, but comparing yourself to others, especially more experienced practitioners, can lead to frustration and self-doubt. BJJ is a personal journey, and everyone progresses at their own pace.

Tip: Focus on your own progress and celebrate small improvements. Set personal goals, track your progress, and remember that each roll and class brings you closer to your potential. Avoid comparing yourself to others, as everyone’s path in BJJ is unique.

Skipping Warm-Ups and Stretching

Warming up and stretching are essential for preventing injuries, especially in a physically demanding sport like BJJ. Some beginners skip the warm-up because they feel it's unnecessary or want to get straight to rolling. However, neglecting warm-ups can lead to muscle strains and reduce flexibility.

Tip: Prioritize warm-ups and stretching before each class to prepare your body for the demands of training. A proper warm-up improves circulation, enhances flexibility, and reduces the risk of injury. Stretching after training also helps with recovery and flexibility over time.

Inconsistent Training and Overtraining

Consistency is key in BJJ. Many beginners make the mistake of training sporadically, which can slow their progress. On the other hand, some beginners may train excessively, leading to burnout and injuries. Finding a balance between regular practice and rest is crucial for sustainable progress.

Tip: Aim for consistent training, but give yourself time to rest and recover. Listen to your body and avoid overtraining, which can lead to physical and mental fatigue. A balanced schedule will help you improve gradually and prevent burnout.

Conclusion

Brazilian Jiu-Jitsu is a rewarding journey, but it comes with a learning curve, especially for beginners. By being aware of common mistakes like relying on strength, ignoring defense, and not tapping out, beginners can develop a solid foundation and improve steadily. At RollBliss, we encourage new practitioners to approach training with patience, discipline, and a willingness to learn from every experience on the mat.

FAQs

How can I avoid relying on strength as a beginner?

Focus on understanding the details of each technique rather than forcing movements. Practice using leverage and positioning to achieve control, and remind yourself to relax and flow during drills and sparring.

Is it okay to tap out frequently as a beginner?

Yes, tapping out is a natural part of learning BJJ and is essential for your safety. Tapping early helps prevent injuries and allows you to continue training consistently, which is key to improvement.

How often should beginners train to avoid burnout?

Beginners should aim for 2-3 classes per week to allow for skill development without overloading. Listen to your body, and ensure you’re getting adequate rest between sessions to avoid physical and mental fatigue.