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BJJ White Belt Tips (Over 40 Tips for Beginners)

white belt tips

Looking for some BJJ white belt tips? Well, you’ve come to the right place…

BJJ White Belt – Top 5 Tips

  1. Set small goals for each class
  2. Break any grips immediately
  3. You don’t have to be stuck on bottom – you can always stand up and wrestle
  4. Purposefully, put yourself in bad spots when sparring against people less experienced – this is how you learn escapes
  5. From bottom position Half Guard / Side control – just don’t let them grab your head

(if you get nothing else from this post please consider these above tips – these alone will help your jiu jitsu a ton)

White Belt Tips

General Tips

1.Don’t Worry About Learning and Retaining Everything

If you just started jiu jitsu recently. Do not stress yourself about not being able to remember the things discussed from the previous class. 

Actually, studies show that when learning a new hobby or sport, people generally only retain ~30% of the new information. 

So don’t stress about trying to learn and retain everything. Allow yourself to be immersed and experience the sport fully. Everything will come along, the more you train. Therefore, focus on the bigger picture. 

 2. Be Okay With Your Experience Level

Be open and okay with your experience level. Everybody needs to start somewhere, right?

Don’t be embarrassed or scared for your first couple days – be friendly and open with everyone about your experience and I guarantee you, everyone will be just as friendly. 

Issues in the initial days of BJJ usually arise when someone new shows up to their first class with an ego – this isn’t the way. 

Trust us when we say, BJJ will surely crush your ego during the beginning. But this is something that you will overcome and lose along the way. The more you train and be with your team, the greater understanding you will have about the sport and the way of life it entails. 

3. Set Small and Large Goals for Yourself

Just like in life, it is also good to set small and big goals on the mats. This will allow you to envision what you want to become as a BJJ practitioner. 

If you look at the small goals you have, you can actually see that these are things that will eventually allow you to achieve the bigger goals you have. 

You may start by setting a small goal, like being able to perform a certain submission that you have been dying to learn and try. From here, you will never know, this attack can help you achieve your large goal of becoming a world champion. 

4. Consider Taking Notes Before and After Class

Try and consider taking notes before and after classes. This can help improve your recall and allow you to keep track of things as you progress. 

So before classes, write down the things you watched on videos that you want to learn or drill during class

Then for after class, try to recall everything that happened during training.

You can jot down the details of the technique that was taught during class, and some of the key areas that you have to improve in and how you will be able to do so.

Additionally, you can even write reflections and other positions or techniques that came up during sparring.

5. Consider Training at Home

If you have time to spare, consider training at home. 

You can work on some solo drills to improve your movements like: 

  • Shrimping
  • Bridging
  • Reverse Shrimping
  • Others 

 6. Utilize Online BJJ Resources such as BJJ Instructional

Due to having the internet, we now have unlimited BJJ resources from different media like blogs and videos. 

You can opt to learn from online BJJ resources that provide BJJ instructionals. This can help you learn more about different techniques and movements that can improve your game play. 

Moreover, you get to choose what suits your type of learning. You can watch videos on Youtube or subscribe to online training. Also, you can read blog posts, just like what we have here at HeavyBJJ.

 7. Consider How You Learn Best and Optimize Your Training for It

Know the type of learning that you have and thrive on that. Attend classes, and find other ways on how you can improve better by finding the best way for you to learn. 

Some prefer watching videos about the technique taught. Meanwhile, there are some who like writing about it so that they can remember and be more familiar. While others, prefer to keep on trying and repeating the movements with a training partner or grappling dummy.

8. Create a BJJ Game Plan

It is always good to create a great plan. This way, you get to lay out and choose the positions or submissions that you would like to focus on during training. 

Moreover, you will get to map out and notice the growth you have over the next couple of weeks, months or even years. 

This can also serve as a guide once you start helping out newer BJJ practitioners as you level up in ranks. 

 9. Learn the Basics of Jiu Jitsu

As a white belt, it is important to learn the basics of BJJ. This means, starting with some of the most common movements that will help you out like shrimping and bridging. From here, you will learn some of the basic attacks and escapes.

Learning the basics and principles will be something that will allow you to become the best version of yourself on the mats.

10. Practice and Learn How to Tie a Jiu Jitsu Belt

You probably bought your first Gi already and belt. Now, the next thing you must do is to learn how to tie your belt. 

Do know that there are different variations on how to tie your belt. Most schools do not require a certain technique. Therefore, if this is the case, choose the one that you are most comfortable in. 

Find a way to tie your belt that you feel comfortable and secured in. After all, your belt is part of you, once you are on the mats.

11. Consider Doing Complimentary Training

Compliment your BJJ by adding different types of body training. This can include some weight lifting or some cardiovascular activities like sprinting. 

These other forms of body training will give you positive effects when you roll on the mats. With weight lifting, your pressure and muscle density will increase, thus controlling your opponent can be easier. Now, for cardiovascular activities, you will most likely not get tired easily. 

12. When Learning a New Technique First Drill It Against a Willing Partner then Against a Slightly Resisting Partner then a Fully Resisting One

Of course, there are new techniques being taught every time. There are even some that you probably saw on a video or from someone else on the mats. 

But one of the best ways to learn these skills is by practicing with a live training partner. You can start with a willing partner, who will allow you to see the process. From here, you can try with a slightly resting partner, for you to be able to see the things you may have to tweak. 

Lastly, work on it with a fully resisting partner. This will allow you to fully experience the technique and know what it will be like to apply it during open mats or a competition. 

13. Take Time of Training When Your Body Needs It

Out of everyone, you know your body the most. If you are not feeling well, or your body feels like it needs to rest, then allow it. 

Moreover, if you force yourself to train even though you are not feeling your best is bad. This is due to the fact that you might be at higher risk for injuries. 

Giving your body the time off training will give it the chance to be at its best disposition again.

14. Don’t Talk About Who You Submitted During Practice

Do not talk about who you submitted during practice is one of the unwritten rules but shows proper decorum and manners on and off the mats. 

What you should be looking to talk about is the techniques and strategies that you learned from the mats that allowed you to get to your opening or submission. 

Moreover, these are your teammates and you are not in a competition. These people are here to help you improve your game. 

15. You Won’t Improve Linearly

Expect that you will still get submitted by higher ranks, or at least find yourself in difficult positions and situations that you have to escape. 

Although these things are still happening, know that you are continuously improving. You are actually improving whether you notice or not. 

Your teammates and coaches will definitely be the ones who will notice this the most. Moreover, the more you train, the more your body will be familiar with movements and know how to naturally react to situations.

 16. Don’t Compare Your Progress to Others

Never compare yourself to others. Each and everyone has their own BJJ journey. Some may learn some techniques faster than you, or be able to level up in ranks faster but this does not mean you are incapable. 

This just shows that there are still things that you have to constantly learn and work on as you improve more as you train. 

Always be kind to yourself. You are your own competition, and you must always strive to be better than last training each time you show up on the mats. 

17. Be Patient and Enjoy the Little Wins

Always be patient and enjoy the little wins each time. Good things, take time. No one becomes good at BJJ overnight.

You are improving and there is always progress every time you train. You may not notice it, but others will. 

If you are able to demonstrate or apply a certain technique that you have been practicing for some time, then good job! 

Never fail to recognize your developing skills. Well, these are small validations that your hard work is slowly paying off. 

18. Plan to Do a Specific Technique or Two in Each Class

Practice and practice, until the technique becomes something natural to you already. Allow yourself to immerse in the sport by planning and working on a specific technique or two during class. 

Aside from the lesson of the day, try to apply your choice of technique during the class. This way, you get to improve and master your skills. 

In addition to that, the more you focus on a certain technique, the more familiar you become to it. Therefore, it will be easy for you to realize if there are openings for you.

19. Respect Everyone and Be Friendly

One of the core values of martial arts is respect. Treating your professor, coaches, team mates and other competitors is essential. 

Another thing encouraged in the sport as a white belt, or any other rank is to be friendly. The relations you build with those around you will go a long way. These people will be there to support and help you improve throughout your journey. 

20. Embrace the Journey

Enjoy every moment about Jiu Jitsu. Jiu jitsu is something you will learn and love as you go along. 

Embrace the journey. The ups and downs will build you up not only as a grappler but as a person as well. 

Each and every time you will become better than the last time. Know that your own competition is yourself. 

Enjoy the company and the opportunity to learn from other practitioners. These things will be with you as you level up in ranks.

Lastly, trust the process. Things may not seem like they are progressing, but to others who get to roll with you, they know. They see how much you are improving as an individual. 

21. Make It a Point to Drill and Learn Takedowns Safely Early in Your Jiu-Jitsu Journey

Takedowns are an essential aspect of BJJ that should not be neglected. Ensure you learn and practice takedowns safely and effectively from the beginning. This will not only enhance your overall grappling game but also help you avoid injuries.

22. Focus on Guard Retention

Guard retention is a crucial skill to develop early on in your BJJ journey. A strong guard can be the difference between maintaining a dominant position or getting passed and dominated by your opponent. Invest time in improving your guard retention and make it a priority in your training.

23. Practice Good Hygiene

Good hygiene is essential for maintaining a healthy training environment. Shower before and after class, cut your nails, and ensure your training gear is clean. This shows respect for your training partners and helps prevent the spread of bacteria and skin infections.

24. Use Drilling and Repetition to Learn Techniques

Drilling and repetition are crucial for internalizing techniques and developing muscle memory. Allocate time in your training schedule to drill techniques consistently and with focus.

25. Be Humble and Don’t Brag About Your Rolls

It’s essential to stay humble and focus on your personal growth rather than boasting about your achievements. Bragging about your rolls can create tension and negativity within the gym.

26. Practice and Get Good at Escapes

Escapes are a fundamental skill in BJJ, as they help you survive and regain control when in disadvantageous positions. Dedicate time to practicing and refining your escape techniques.

27. Be a Good Drilling Partner and React Realistically

Being a good drilling partner means providing realistic reactions without excessive resistance. This helps both you and your partner to learn and understand techniques more effectively.

28. Considering Competing at ~ 6 months in

I know it may seem early, but I strongly recommend competing in jiu jitsu sooner rather than later and especially as a white belt. I know it may be scary but the more competitions you do the more comfortable you will be. Plus competing skyrockets your skill.

29. Go to Open Mats

Another tip you should consider is going to open mats at other gyms. This will expose you to a bunch of more training styles and techniques that you wouldn’t be exposed to with just weekly training sessions at your gym.

Plus a lot of these open mats are free at other gyms. I know for me there are some gyms nearby that hold free open mats on Sunday.

30. Using a Journal or Log Book

If you are the studious type, you may want to start using a journal or log book and even recording your sparring sessions. This will help you immensely with learning when off the mat by reflecting on what you’ve learned

Tips for Sparring in BJJ

1.Try to Slow Down

Do not rush! If you are new to BJJ, know that it is not always about exploding. Get a gauge of what your body can and cannot do. 

Your goal is not to submit your opponent all the time, sometimes you just have to find a way to escape difficult situations. Thus, by slowing down and focusing on the situation allows you to think better and freely. Moreover, do not rush because you can tire out easily. 

Open mats or sparring sessions in BJJ can last around 5 minutes depending on your gym and capacity. Of course, you want to be able to take advantage and max out those minutes to learn and test your skills. 

 2.Focus on your Breathe

Focus on your breathing! Always make it a point to take a full breath in and out whenever possible. 

Even if you are in a tough spot like underneath someone in a North/South position – you must still focus on your breath. 

This is because focusing on your breath allows you to feel calm and lessens tension and anxiety. Therefore, allowing you to focus more on your game and execute your techniques better. 

3. Purposefully Put Yourself in Bad Positions

Purposefully put yourself in bad positions or positions that you are trying to learn – especially against those who are less experienced than you. 

Focus on learning how to survive and escape these positions first and you do just that by putting yourself there on purpose.

Also, this will give you the chance to master escaping these difficult situations. Moreover, you will discover new techniques and possible ways to defend and land in positions you prefer. 

4. Learn Basic Escapes

Know that escaping is a priority in BJJ. You will not be able to position yourself properly if you are unable to escpae a difficult or uncomfortable position. 

Now, as a white belt, focus on finding different ways to escape the controlling positions. This means, you are able to leave side control from underneath, mounts, back control, turtle and others. 

Once you know the basics of escaping these positions, and landing in a dominant one, you can work on your attacks.

5. Learn Guard Retention Basics

Often neglected in mastering, but a highly important skill in Jiu Jitsu is guard retention. As a white belt, you must learn and understand the basics of guard game and retention. 

This way, if your opponent is in the top position, you can give them a hard time passing and trying to submit you. 

Moreover, you can easily plan out a sweep or submission from guard. 

 6. Don’t Let Them Grab Your Head

If your opponent is able to grab your head, know that there will be a lot of openings for them. 

They can move over to a different position or work on different attacks. One of the most crucial if they are able to grab your head when passing or when they are in top or side control is that they can work on choking you. 

Therefore, avoid this position at all cost, or find ways to escape it if necessary. 

7. Break Your Opponent’s Grips Immediately

One of the first things you must do to escape from your opponent and land in a dominant position is to break off their grips immediately. 

This is applicable to both Gi and No Gi BJJ. Moreover, this is something that can be used and applied even in street fights in order to get away from your opponent. 

Once you are able to break the grips, you can work on your escape and land in a dominant position. 

8. Learn One or Two Basic Submissions

There are several submissions that will be taught to you as a white belt. It is best to learn these basics attacks like: 

  • Rear Naked Choke
  • Arm bar 
  • Guillotine
  • Kimura
  • Arm Triangle

You do not necessarily have to master all, but learning at least one or two and finding different variations is highly encouraged and recommended. Moreover, these attacks will be with you as you go along the ranks. This can even be your signature move. 

9. Position Over Submission

If you are new to BJJ, know that the sport highly relies on technique. Now, a brief background about BJJ is that it was designed for small and weaker opponents to take on bigger and stronger ones with the same advantage due to technique. 

Therefore, positioning yourself correctly to begin with gives you the advantage of being able to submit your opponent. 

Thus, always keep in mind that in BJJ, always position yourself correctly, before trying to submit your opponent. 

Lastly, if found in a competition, know that some positions are warranted points.

10. Slowly Ease into Sparring

Do not explode. Just slowly ease into the rolling session at your own pace. Gauge yourself and your rolling partner if this is open mats at your gym. 

This will allow you to think clearly and more calmly. Thus, resulting in you being able to execute your techniques and skills properly. Therefore, gaining you more advantage. 

11. Choose Your Sparring Partners Wisely

Your training partner is not just someone you can take for granted. Therefore, choosing the right person is vital and essential. 

To add to that, your training partner will be your companion in your BJJ journey. They are there to help you to constantly improve and find ways to enhance your skills. 

Furthermore, these people will be there to push you to become better each and every time. 

12. Try to Not Move too Spastically During Sparring

Sometimes, you will panic on the mats if you find yourself in difficult situations. However, keep your composure at all times and try your best not to move spastically. 

The reason behind this is that you will not be able to think clearly and execute your techniques accordingly. Moreover, you might end up hurting your opponent with unwanted strikes (punches or kicks) because of your uncontrolled or drastic movements. 

13. Try to Use the Techniques You Just Learned During Class

You will definitely learn something new during class. Now, since it is still fresh in your mind, we highly encourage you to apply these techniques immediately during sparring. 

Why? Since it is still fresh and you have drilled it a couple of mins/hours ago, then it means that your memory and body remembers it. Therefore, finding ways and opportunities to apply it will allow you to familiarize yourself more. 

14. If You Reach a Domination Position Focus on Controlling It

If you find yourself in a dominant position, focus on controlling it. Make sure that you apply pressure also. Hence, limiting your opponent’s chances of escape. 

Moreover, this will give you the time to think about what you would like to do next. You can either transition to another controlling position or attack your opponent with your BJJ arsenal. 

In addition, if you are able to control a dominant position during a competition, you will be awarded points. 

15. Don’t Be Afraid to Tap Out

Do not be afraid to tap out! One of the first and important things a white belt should learn is when they are supposed to tap out. 

This does not mean you are weak. Tapping out is a way of protecting yourself from having injuries or passing out.

16. Don’t Lie Flat on you Back

You never want to lie flat on your back. Why? Well, if you do this, your opponent has already pinned you. They can transition to a side control or even a mount and attack you. 

Therefore, avoid this at all cost and keep your guard up. This is a way for you to protect yourself and work your way to a dominant or controlling position. 

17. Do Positional Sparring

Aside from traditional rolling or sparring in BJJ, there is something called positional sparring. 

This is when you choose a certain position to start with and work on certain different moves on a fully resisting opponent. Now, the goal is to complete a certain move and restart again by going back to your original position. 

By doing positional sparring, it will give you a different perspective on techniques. You will be able to work on different variations and see different reactions from your training partner or opponent.

Check out this video on how positional sparring goes.

18. Don’t Be Afraid to Try New Techniques

What is so great about BJJ is that it is endless learning. There will always be something new to learn and try.

Hence, do not be afraid to try out new techniques that you most likely saw on a video or from someone else during training. 

Allow yourself to explore and find ways on how you can level up your game. 

19. Learn to Be Comfortable in Uncomfortable Positions

Master the ability to thrive in adversity. 

One thing that will always be part of BJJ is being in uncomfortable positions or situations. Do know that there is always a way to counter your opponent’s movements. But first, you must learn how to be comfortable in difficult situations. 

The reason behind this is that you would want to be able to think clearly if the situation arises. Therefore, you will still be able to formulate and execute an escape plan.

20. Don’t Be Upset When Losing to Someone Newer than You

If someone just recently joined your gym and was able to make you tap out or score more points, do not be upset. 

This is something totally not uncommon in BJJ. Even higher belts can sometimes tap out to lower ranks. 

Do know that this does not define you as a BJJ practitioner. Focus more on why you tapped out and how you can avoid that situation or at least find a way to overcome it.

21. Tap on Your Partner (Not the Mat) or Say Tap

Tapping is something that your partner should know about. If you tap on the mat, then there is a high possibility that they may not see it. Therefore, they will still continue with the submission. 

Now, make sure that if you tap, you say it out loud so they can hear, or literally tap their body. Thus, signaling them to actually let go of you already. 

22. Try to Avoid Creating Bad Habits

In the beginning, it’s easy to develop bad habits that can hinder your progress. Focus on learning techniques correctly from the start and be mindful of any potential bad habits. It’s much easier to prevent bad habits from forming than to correct them later on.

In the beginning, you may receive some incorrect feedback from your sparring partners which can lead to bad habits, by training with higher belts as you progress you will learn what does and doesn’t work which leads us to the next tip.

23. Don’t Be Afraid to Roll with Higher Belts

Rolling with more experienced practitioners is an invaluable learning opportunity. Don’t shy away from rolling with higher belts, as this is when you’ll learn the most. They can provide helpful feedback and expose you to advanced techniques. It may not be fun, but these rolls are the ones you will learn the most from.

24. Focus on Skill Instead of Strength, Weight, or Speed

BJJ is a martial art that emphasizes technique over physical attributes. Concentrate on developing your skill set rather than relying solely on strength, weight, or speed. This is how you build a good foundation – you can in strength and speed later.

25. Don’t Be Flat on Your Back

Staying flat on your back makes it easier for your opponent to control you. Always work to maintain an active and dynamic posture, using your hips and angles to create space and opportunities for escapes. By lying on your side and using a concave (rounded shoulders) posture you can be much more active and effective.

Bonus Tips: How to not Make Enemies on your First Day (and instead make friends:

  1. Don’t pick anyone up and slam them.
  2. Don’t try any leg locks or other flashy moves that you may have seen on social media.
  3. Don’t crank on your training partner’s neck during sparring.
  4. Try to move in a controlled manner.
  5. Don’t brag about any technique or submission that you may have hit during sparring.

What Should a White Belt in BJJ Know?

What should a white belt in bjj know? You will start your Brazilian jiu jitsu journey as a white belt. For many this is the toughest belt since it will be the most challenging mentally and physically as you learn about jiu jitsu.

After the first month of training, I can honestly say bjj gets easier. You will get used to the training and the sparring and things will begin to click I promise!

As a white belt, know that there is a set of things expected for you to know in order to earn a stripe and move on to blue belt. 


A white belt in bjj should know:

  • general goals of jiu jitsu
  • sparring rules
  • basic positions of bjj
  • basic submissions
  • submission defense to the most popular submissions
  • positional escapes (I can’t be the only one who was stuck in side control for days)
    • to avoid being flat on their back
    • to keep their elbows tucked into their body
    • how to use their hips
    • how to keep a strong base and sense of balance

Related Post: Top 5 Things I Wish I Knew as a White Belt

These 40+ tips below are meant to help provide some guidance as you begin your jiu jitsu training. These are things that I wish I knew when I first started.

If there is a single tip I can give to anyone just started jiu jitsu it would be: stay calm

I know this may be considered cliche, but by actively putting yourself in bad positions, on purpose, during sparring and focusing on staying calm and breathing you can remove the anxiety and fear (and claustrophobia) that comes with first learning how to spar in jiu jitsu.

Apart from staying calm, while they are not the funnest things to practice and drill, you should spend a large amount of your learning on escaping from positions and submission defense.

Practicing your escapes will skyrocket your bjj game and pay large dividends as you go through the belt ranks:

PositionCommon SubmissionsSurvival Focus
MountArm Bar, Head/Arm Choke, TriangleKeep elbows inside their knees +keep them low on your body +avoid any arm isolation
Side ControlArm bar, KimuraKeep elbows in, keep inside position with hand/forearm frames
Rear MountRear naked choke, rear triangle, arm barKeep hands attached and on top of their choking arm
TurtleGuillotine and other front headlock variations, them attempting to get to your backAgain keep hands attached inside their choking arm, sit to guard or use an arm block to avoid them getting to your back

Aside from just knowing, you are expected to be able to execute them on the mats. You should at least have one or two attacks that you are able to master and apply from different positions and variations. 

Main Things to Focus on as a White Belt

  • Regular attendance. This is the most important skill you can have because going to the gym consistently is crucial for improvement.
  • Getting in shape. To be able to handle a whole class and never quit sparring because of tiredness, being in good physical shape is necessary.
  • Remembering techniques. Drilling a lot and possibly keeping a written journal can help improve technique retention.
  • Defense and escapes. As a beginner, you will likely spend a lot of time in bad positions, so improving your defense and escapes is essential for technical performance.

What to Expect in your First Brazilian Jiu Jitsu Class:

Here’s a breakdown of what to expect in an average Brazilian Jiu Jitsu class. Keep in mind that some aspects may vary depending on the gym:

  1. Lining up or bowing in (~2 minutes): At the beginning of class, students may be required to line up by belt rank and bow in to the class instructor.
  2. Warm-up drills (5-15 minutes): Jiu-jitsu related exercises are performed at the start of class to prepare students for the session. This may include shrimping, forward rolls, backward rolls, and Granby rolls.
  3. Guided instruction (~30-45 minutes): After the warm-up, the instructor typically presents a technique to the class. They demonstrate the technique several times with a partner and answer any questions students might have. Students then pair off or are placed in small groups to practice the technique while the coach or instructor addresses any questions or concerns.
  4. Positional and/or live sparring (~15-20 minutes): The final phase usually involves live sparring. Students pair up with a partner and attempt to execute grappling or jiu-jitsu techniques against a resisting opponent.

    These sessions are typically divided into several rounds, each lasting around 5-7 minutes. After a round, students usually switch partners. Positional sparring involves starting in a specific position with a particular goal in mind, while live sparring is about submitting your opponent while they try to submit you.
  5. Cool down (2-5 minutes): Many gyms incorporate a cool-down period after the live sparring segment, which may include light stretching or gentle movements.
  6. Bowing out/shaking hands (~2 minutes): The final part of the class involves bowing out or shaking hands with partners. Students may line up again by belt rank, bow to their coach/instructors, shake hands with all class attendees, and leave for the day.

During the warm-up, students work on their mobility, flexibility, and conditioning.

Technique instruction involves the demonstration and practice of specific BJJ techniques, with students often working in pairs to drill the movements.

*Rolling is a form of live sparring where students apply the techniques they’ve learned in a controlled yet competitive environment, allowing them to develop their timing, reflexes, and problem-solving skills under pressure.


In the video below is the first bjj tournament that the site creator, Zack, ever did. I believe he was ~6 months into Brazilian jiu jitsu at this time and said that the only submission he knew then was a triangle from bottom position:

How Often Should a White Belt Train?

As a white a white belt in BJJ, we recommend training as much as you can. Therefore, if you have the availability to attend all scheduled classes for the week, then do so. 

On average, this is about 3-5 times per week. But it will depend of course on your daily life situation. 

Moreover, we actually highly recommend having rest periods in between to give your body time to recover to be at its best. 

For our detailed post on how often should you train bjj – take a look here

What Should a White Belt Focus On?

As a white belt, what is important to focus on is the basics and the fundamentals of the sport. If you are able to get what the sport is all about, there is a greater chance of you improving faster. 

Moreover, if you are training, make your goal or focus every time to find a way to escape. Allow yourself to be in uncomfortable positions and find different ways to escape them.

After all, if you are able to escape, then your opponent will not be able to attack.


Frequently Asked Questions:

Is It Okay to Show Up to your First BJJ Experience with no Knowledge or Experience?

Yes, it is totally okay to show up to your first BJJ class without any prior knowledge or experience in Brazilian Jiu Jitsu or any other martial art. Be sure to be clear about your experience with your coaches and don’t feel pressured to spare or drill any technique that you are not comfortable with.

How can I Improve My White Belt in BJJ?

Keep on showing up to train! The best way you can improve as a BJJ practitioner is to put yourself out there. Go to class and learn new movements. 

Allow your body to be familiar with different BJJ movements and attacks. The more you train, the more knowledge you will gain. 

Moreover, do not hesitate to roll. Your training partner and teammates are there to help you out and support you. Your coaches and professors are there to guide you in your journey. 

How can I get better at BJJ white belt?

To get better at the BJJ white belt level, focus on the following:

  1. Consistent training: Aim for 2-4 sessions per week, ensuring you remain committed and maintain momentum. Consistency helps you develop muscle memory and allows you to retain and apply the techniques you learn. Create a training schedule that works for you and stick to it.
  2. Learn the fundamentals: Focus on mastering the essential skills and techniques, such as escapes, gripping, and basic submissions. By building a strong foundation, you will be better equipped to progress and adapt to more advanced techniques in the future.
  3. Ask questions: Engage with your instructors and peers, seeking guidance and clarification to enhance your understanding. Don’t be afraid to ask questions, even if they seem basic. Remember, everyone started as a beginner, and asking questions helps you fill knowledge gaps and improve faster.
  4. Roll more: Gain experience and practice through rolling, which helps you internalize techniques and develop your grappling game. Rolling exposes you to various scenarios and opponents, allowing you to adapt and refine your skills in real-time.
  5. Stay humble and patient: Embrace the learning process, let go of your ego, and enjoy the journey. Understand that progress takes time, and focusing on incremental improvement will lead to long-term success.

What should a BJJ white belt know?

A BJJ white belt should know and practice:

  1. Relaxation and breath control: Staying relaxed and controlling your breath is crucial for conserving energy, reducing the risk of injury, and maintaining focus during training. Practice deep, controlled breathing and learn to stay calm, even in difficult situations.
  2. Fundamental movements like bridging and shrimping: These basic movements form the foundation of many BJJ techniques. They help you escape from disadvantageous positions and improve overall body coordination and control.
  3. Effective gripping techniques: Gripping is essential in BJJ for controlling your opponent and executing techniques. Learn various gripping methods, such as collar grips, sleeve grips, and lapel grips, and understand when to use them.
  4. Basic standing guard passes: Learning to pass your opponent’s guard is a fundamental skill in BJJ. Develop proficiency in basic standing guard passes, like the knee-cut pass and the torreando pass, to advance your position and maintain control.
  5. Escaping side mount and other dominant positions: Escapes are crucial for your defensive game. Practice escaping from side mount, mount, back mount, and other dominant positions to ensure you can defend yourself effectively.
  6. Armbar from guard and other basic submissions: As a white belt, familiarize yourself with fundamental submissions, such as the straight-armlock, rear naked choke, and triangle choke. Mastering these basic submissions will help you develop a well-rounded offensive game.
  7. Scissor sweep and other fundamental sweeps: Sweeps allow you to reverse positions and gain the upper hand. Learn the scissor sweep and other essential sweeps, like the butterfly sweep and the hip bump sweep, to expand your arsenal of techniques.
  8. Positional sparring and drilling techniques: Regularly practice positional sparring and drills to reinforce your techniques and improve muscle memory. This focused training will help you become more comfortable in various positions and scenarios.

How can I improve my BJJ fast?

  1. Maintain consistent training and practice: The more you train, the faster you will improve. Consistent training helps you develop muscle memory and retain the techniques you learn. Make the most of every training session by setting goals and focusing on the areas you need to improve.
  2. Seek guidance from experienced peers and instructors: Leverage the knowledge and expertise of those who have been in your shoes. They can offer valuable insights, tips, and guidance to help you avoid common pitfalls and accelerate your progress.
  3. Focus on mastering the fundamentals before attempting advanced techniques: Trying to learn advanced techniques too soon can hinder your progress and lead to bad habits. Concentrate on perfecting the basic techniques first, as they form the foundation for more complex moves.
  4. Supplement your learning with online resources, like instructional videos: Use reputable online resources, such as instructional videos from experienced BJJ practitioners, to enhance your understanding of techniques and strategies. These resources can be a valuable supplement to your regular training.
  5. Participate in competitions to gain experience and learn under pressure: Competing in BJJ tournaments can help you test your skills against others, expose weaknesses, and learn to perform under pressure. The experience gained from competition can be invaluable in accelerating your progress.

How Long Does It Take to Get Past White Belt in BJJ?

Some people can get past white belt in around 2 years. This will depend on your progress though as a practitioner. 

There would be some who can get to blue faster, because of their prior experience in grappling sports or MMA. Therefore, they already have an idea about the fundamentals and basics already. 

Also, your training frequency and improvements on the mats is something to consider. In addition to that, some white belts can compete already which is also taken into account.

Why Do BJJ White Belts Quit?

Each individual who quits BJJ has their own reason. Here are the most common ones: 

  • Realized that BJJ is not for them 
  • Injury 
  • Schedule and location conflict 
  • Expenses
  • Others 

What Is the Hardest BJJ Belt to Get?

The hardest belt to get in BJJ is black. These will take years or even a decade for some to achieve. 

In order to be a black belt, it will require time and dedication to the sport. You must learn and understand the basics and understand the principles of the sport. 

Through the thousands of hours spent on the mats, these black belts have immersed themselves in the sport by learning everything they can about it. Thus, they become the living representation of what the sport is all about, on and off the mats. 

Can White Belts Do No-Gi?

Definitely! White belts are allowed to attend No Gi classes. Some prefer to start with GI class then add No Gi to training or vice versa. 

Moreover, there are schools who focus on Jiu Jitu that is only No Gi. One example of this type of school is 10th Planet Jiu Jitsu. This school is a non-traditional jiu jitsu academy.

How Long Does It Take to Get 1 Stripe White Belt?

On average, the first stripe in BJJ can come along within 3-6 months of training.

However, some may get it faster or slower compared to others. This, though, will depend on several factors like, how much they show up to train and their progress after each and every session. Do not pressure yourself, the stripes do not define you. Just focus on improving and progress.

Hope this has been a great read and helpful!

Catch ya next time!