5 Common BJJ Beginner Mistakes (And How to Avoid Them)

Looking to accelerate your progress in BJJ? You’re in the right place.

In this article, we’ll dive into the most common bjj beginner mistakes that can slow down your growth on the mats. But here’s the silver lining: recognizing these pitfalls can dramatically enhance your skills. We go beyond simply listing errors; we’ll explore the root causes of these struggles and offer practical solutions to overcome them. Are you ready to elevate your game?

New to BJJ? Check out our Ultimate Beginners Guide to Brazilian Jiu Jitsu!

Mistake #1: Neglecting Proper Warm-ups and Mobility Work

Picture this: you’re pumped for your BJJ class, rush in and jump straight into rolling.

I get it.

Warm-ups seem like a waste of time when you’re itching to practice that new sweep you saw on YouTube. But trust me, consistent warm-ups and stretching will keep you on the mats longer and improve your performance. It’s a small investment with significant returns.

Skipping warm-ups in BJJ isn’t just about preventing injury – it’s about preparing your body for the unique demands of grappling. Traditional warm-ups might not cut it here. We must focus on movements that mimic what we do on the mats.

Here’s the deal: BJJ puts a ton of stress on your hips, shoulders, and core. So, let’s pay some extra attention to these areas before we start rolling. A good BJJ warm-up routine should increase your heart rate while also improving your mobility in these key areas.

Here is an example of a functional warm-up routine that will get your blood flowing while improving your mobility.

1. Start with 2-3 minutes of jumping jacks (or even just jumping in place) to get the blood flowing and your feet, ankles and calves warmed up.

2. Hip openers: 10 leg swings (front to back and side to side) for each leg.

3. Shoulder mobility: 10 arm circles forward and backward, followed by ten shoulder rolls.

4. Core activation: 10 slow, controlled sit-ups (or crunches) focusing on engaging your core throughout the movement.

5. BJJ-specific movements (this is where the rubber hits the road):

• 20 shrimps-in-place (10 on each side)
• 20 shrimp to knees (10 on each side)
• 10 backfalls to technical stand up
• 10 side falls each side to technical standup
• 10 forward and backward rolls (start from a kneeling position)

This routine targets the exact areas you’ll be using in BJJ. Oh yeah, I don’t like shrimping that much either, but shrimping, in particular, is crucial—it’s a fundamental movement in BJJ that also serves as an excellent warm-up for your hips and core.

Remember, the goal here isn’t to increase flexibility (though that’s a nice bonus). We’re aiming to improve mobility—your ability to move your joints through their full range of motion. This will help you execute techniques more efficiently and reduce your risk of injury.

Don’t rush through these movements. Take your time and focus on quality over quantity. Pay attention to how your body feels and where you might have restrictions. This awareness will help prevent injuries and improve your overall BJJ game.

Trust me, taking just 15-20 minutes for this warm-up can make a difference. You’ll feel more prepared, move more fluidly, and likely perform better during your rolls. Plus, your body will thank you the next day when you don’t feel like you’ve been hit by a truck.

Remember, jiu-jitsu is a marathon, not a sprint. Taking care of your body with proper warm-ups is crucial to ensuring you can keep training for years to come. So next time you’re tempted to skip the warm-up and jump straight into rolling, think again. Your future self will thank you for it.

Mistake #2: Over relying on Strength Instead of Technique

Let’s discuss a classic newbie move – trying to muscle through every technique. We’ve all been there, grunting and straining like we’re trying to deadlift a car instead of executing a sweep.

Here’s the truth bomb: strength does matter in BJJ. Anyone who tells you it doesn’t is selling you a fairy tale. But – and this is a big but – technique trumps strength, especially as you advance in your journey.

I remember my first few months. Yes, of course, I relied on strength instead of proper technique. Why? Well, I didn’t know much technique!

But here’s the deal: when we muscle through moves, we’re missing out on learning the subtle details that make techniques work efficiently. And becuase we are not perfroming the technique properly we are also drilliing bad habits that will be hard to break later.

So, how do we fix this? We slow down. Next time you drill, focus on executing the technique at “low power”. start learning how to feel how your body moves, where your weight is distributed, and how you use your opponent’s energy against them.

When you’re rolling, resist the urge to go full Hulk mode. Set up your frames first and then use your strength to hold them in place. Try to relax and flow. You’ll be amazed at how much easier things become when you’re not fighting yourself as well as your opponent. Plus, you’ll have more gas in the tank for those longer rounds.

BJJ is often called “the gentle art” for a reason. It’s about efficiency and smart movement. Your strength should be the cherry on top of a solid technique, not the foundation of your game.

Here’s why this approach is crucial:

1. Longevity: Relying less on strength reduces your risk of injury, allowing you to train consistently for years to come.

2. Energy conservation: Efficient technique lets you roll longer and harder without gassing out.

3. Skill development: Focusing on technique accelerates your learning and makes you a more well-rounded grappler.

4. Adaptability: Good technique works regardless of your opponent’s size or strength, making you more versatile.

Don’t get me wrong – strength training has its place in BJJ. However, as beginners, our primary focus should be on mastering techniques.

So next time you’re tempted to bench press your way out of side control, take a deep breath and think about what technique you could use instead.

Mistake #3: Ignoring the Fundamentals

Let’s be real for a second – we all want to be good at BJJ a soon as possible, right? But here’s a hard truth I had to learn: trying to run before you can crawl in BJJ is like trying to solve calculus before you know the essentials of how to add and subtract.

We have to put the work in if we want to get better. And work = focusing on the fundamentals.

The fundamentals are your bread and butter in BJJ. They’re not flashy or exciting, but boy, are they effective. I can’t tell you how often I’ve seen (and felt) a higher belt demolish someone with nothing but perfect hip escapes and a solid guard.

So, what are these magical fundamentals I keep harping on about? Here’s your hit list:

– Proper posture (in guard and standing)

– Hip escapes (aka shrimping)

– Bridging

– Technical stand-ups

– Guard retention

– Basic submissions (armbar, triangle, kimura)

These might seem boring compared to the latest Instagram-worthy techniques, but mastering these will take you further than any flashy move ever will.

Here’s a pro tip: spend 10-15 minutes every training session drilling these basics. Make them second nature. When you’re rolling, focus on using these fundamental movements and techniques. You’ll be surprised how much your game improves once you take a little time each week to get your reps in on these basic techniques.

A fundamental mindset for BJJ beginners is “learning to survive.” As a white belt, your focus should be on developing resilience on the mats. This means learning how to get to safety while relaxing and breathing – which gives you the ability to start thinking about your actions rather than merely reacting. This approach differs from going on the offensive and frantically trying to win within the first 30 seconds of a roll. The concept that a solid defense forms the foundation for effective offense is a basic, yet crucial principle in BJJ.

Remember, even the most complex BJJ techniques are just combinations of these fundamental movements. Master the basics, and everything else becomes so much easier.

Mistake #4: Viewing Tapping as Defeat Instead of a Learning Opportunity

Here’s a cleaned-up version of the text:

If you stick with BJJ, you’re going to get used to tapping out, and that’s all there is to it. It’s something we all get used to, or at least we should be getting used to. That doesn’t mean you should never feel frustrated when you have to tap out. It’s normal to be disappointed when we feel like “we should have done better.” But here’s the truth: tapping isn’t admitting defeat. It’s a crucial part of the BJJ journey and a powerful learning tool if you use it right.

When I first started, I’ll bet I tapped 200 times before I ever managed to submit someone else. I was fortunate enough to have great instructors who told me this was normal and that I just needed to focus on surviving as a brand-new white belt. So, I made that my goal. And I kept showing up.

Then, one week, I caught one of my training partners in a submission. I was so surprised I almost missed the tap! And then I did it again that same night! It was whe I reflected later on how the session had went that I realized something important: all those tap-outs I did were necessary steps to improvement.

More often than not, when I’m rolling, I find myself primarily focused on survival, especially when I’m up against a higher belt or someone younger and more athletic at my level. It’s been a journey for me to realize that it’s not just about the taps; it’s about how I view them when I’m on the mat. I’ve had to ask myself:

I’ve come to understand that my real growth in BJJ doesn’t come from avoiding taps, but from embracing these challenges. Each time I’m submitted, it’s an opportunity to learn. Gradually, I’m improving my technique and deepening my understanding of the sport. It’s not always easy, but I’m learning to see each roll, each tap, as a stepping stone rather than a setback.

Here’s the thing: every tap is a goldmine of information. It tells you:

1. Where your defense failed

2. What setups you missed

3. How your opponent capitalized on your mistakes

But if you’re too busy feeling frustrated or trying to be “tough,” you’re missing out on all that valuable data. Remember, it’s about using each tap as a learning opportunity to improve your jiu-jitsu journey.

So, when should you tap? Earlier than you might think:

• When you recognize a submission is applied correctly, even if it’s not hurting yet
• When you feel pressure (not just pain) building in a joint. This is especially true when dealing with leg locks, as your knees and ankles tend to be less sensitive, meaning damage may have already been done by the time pain arrives.
• When a choke is sinking in before you start seeing stars
• When you’re not sure what’s happening, but you know you’re in trouble

Remember, tapping is feedback, not failure. Every tap is a mini-lesson in what doesn’t work, guiding you towards what does. It’s okay to feel a little frustrated – we all do sometimes. But try to channel that frustration into curiosity and learning.

So, next time you’re caught in a submission, try this:

1. Recognize when you’re trapped

2. Tap without hesitation

3. Take a breath and reset mentally

4. Ask your partner for feedback

5. Try to recall how you ended up in that position

By approaching tapping this way, you’ll learn faster, avoid injuries, and, ironically, probably tap less in the long run as your defense improves.

Remember, in BJJ, the ultimate goal isn’t to never tap – it’s to keep showing up, learning, and growing. So tap early, tap often, and tap with a smile. Your future black belt self nods in approval, remembering all the taps it took to get there.

And who knows? Maybe after your 200th tap, you’ll surprise yourself with your first submission. Just don’t be so shocked that you miss it!

One final point: There’s a difference between tapping to “pressure” and tapping to a true submission. When we first start out in BJJ, we’re unaccustomed to the intense pressure we feel when our partner puts their weight on us. It’s likely that in the beginning, you’ll tap to pressure.

Over time, though, we get used to this. You’ll become accustomed to pressure as you learn to relax when rolling. You’ll also discover that sometimes minor adjustments can significantly reduce the pressure. It’s something you gradually adapt to with experience.

Mistake #5: Comparing Your Progress to Others

Last but not least, let’s discuss the progress comparison trap. You know what I’m talking about—that sinking feeling when the guy who started at the same time as you gets promoted before you or when the new person gives you more trouble than you think they should.

Here is a not-so-little secret: everyone’s BJJ journey is different. Comparing your progress to others is like comparing apples to oranges—it just doesn’t make sense.

It’s totally normal to feel a twinge of frustration when you see someone who started after you nailing techniques you’re still struggling with. I’ve been there, watching a newer white belt pull off a smooth sweep while still figuring out which way is up. But here’s the thing: BJJ progress isn’t a straight line. We all learn at different rates, and we all have different strengths. Maybe that person has a background in wrestling, or perhaps they’re just naturally flexible. What matters is your own journey.

As my coach says, “The only jiu-jitsu player you should compare yourself to is the one you were last month.” Focus on your own growth, celebrate your small victories, and remember that every time you step on the mat, you’re improving – even if it doesn’t always feel like it.

Here’s the thing: everyone comes to BJJ with different attributes, different amounts of free time to train, and other learning speeds. Your journey is uniquely yours. Celebrate your victories, no matter how small they might seem.

Instead of comparing yourself to others, try this:

– Journaling isn’t for everyone, but if you like to write, then try keeping a BJJ journal. Write down what you learn in each class, your struggles, and your small victories. It’s not someting i do, but I know a few folks who enjoy it and say it helps them keep a good perspective on their BJJ journey.

– Set personal goals that aren’t tied to belt promotions. Maybe it’s hitting a specific sweep in rolling or lasting an extra minute with that tough blue belt.

– Remind yourself why you started BJJ in the first place. Was it for fitness? Self-defense? The challenge? Focus on that, not on how you stack up against others.

Remember, BJJ is a lifelong journey. It’s not about racing to the finish line (spoiler alert: there isn’t one). It’s about enjoying the process, learning, and constantly improving yourself.

So, the next time you play the comparison game, take a deep breath and refocus on your own path. BJJ is something we do for ourselves. Trust me, it’s a much more enjoyable way to roll.

Top Five FAQs About BJJ Beginner Mistakes

1. Q: How often should I train BJJ as a beginner?

A: Aim for 2-3 sessions per week to start. Consistency is key, but allow time for recovery.

2. Q: Is feeling overwhelmed as a BJJ beginner normal?

A: Absolutely! BJJ has a steep learning curve. Stay patient and focus on small improvements.

3. Q: Should I compete as a white belt?

A: If you feel ready, go for it! Competitions can accelerate your learning, but they’re not mandatory.

4. Q: How long does getting a blue belt in BJJ usually take?

A: On average, 1.5 -2 years with consistent training. Remember, everyone’s journey is different.

5. Q: Is it okay to ask questions during class?

A: Of course! Just be mindful of the class format and timing.

Conclusion

There you have it, folks – the five common BJJ mistakes that can trip up even the most enthusiastic beginners. But here’s the beautiful thing: now that you know these pitfalls, you’re already ahead of the game.

Remember, jiu-jitsu is a journey, not a destination. Embrace the process, learn from your mistakes, and don’t forget to enjoy the ride. Whether you’re aiming for your next stripe or just trying to survive your next roll, keep these tips in mind and watch your game improve.

Stay humble, stay hungry, and most importantly, keep showing up. Your jiu-jitsu journey is just beginning; trust me, it will be one hell of a ride. See you on the mats!