If you’re like me and you started bjj with no wrestling background and now want to learn to wrestle for bjj, this is the post for you.
Warning: First off, don’t do what I did, and go to one wrestling class during your first month of bjj and get hip tossed hard, hurt your ribs, and then never wrestle again until 3 years later.
Why Does Wrestling Matter? Can’t I Just Pull Guard?
I get it- believe me I do. You’re sitting there butt scooting with all your friends and having fun, but deep inside you know that you’re afraid to start any round standing up…
So if you want to learn to wrestle for bjj here are our six steps:
- Study and drill wrestle techniques
- Get your feet wet with wrestling techniques by attempting to “wrestle up”
- Do positional wrestling rounds
- Start doing wrestling rounds with a training partner who you trust
- Create an exact plan and setups to hit
- Begin thinking about advancing your wrestling technique with chain wrestling
Here’s a quick video of me trying to implement some more wrestling in my bjj.
This is shortly after I started trying to wrestle more in both training and competition (after not having any prior wrestling experience).
If I can emphasis one point it is that when you start learning to wrestle and begin matches from your feet do so with training partners whom you trust entirely.
These are the steps that have helped me during my bjj journey – coming from someone who never wrestled before and attempted to learn it at the age of 28 (and who hit a passable ankle pick in a recent competition) hopefully these will help you too.
With that being said, let’s go ahead breakdown each of these steps with specific examples.
How Can I Teach Myself to Wrestle for BJJ?
1. Study and Drill Wrestling Techniques
At the start, to learn how to wrestle for bjj, you must first learn wrestling basics. I’m a big fan of bjj instructionals and there are definitely some good ones out there for wrestling.
Some of my favorites are:
- I Shoot I Score by John Marsh
- Garry Tonon’s Shoot to Kill
- Nicky Ryan’s Wrestle up
- Steve Mocco’s Precision Foot Sweeps
- J’Den Cox’s Float like a Butterfly
If in person is more your thing, you can also take a wrestling class at your local bjj gym, but I do recommend a class with just drilling and no live wrestling at least initially.
Before jumping into live wrestling rounds check out the next step.
2. Get your feet wet with wrestling techniques by attempting to “wrestle up”
From the bottom position you can begin to work on “wrestling up” from a seated position.
This will get you familiar with being aware of your head position, controlling their legs, and driving through to finish a take down.
Not only is this a great way to get more familiar with those positions, but you will be very surprise how often these take downs will work from a seated position.
As of this writing its a growing trend, to wrestle up from the bottom. It adds another tool to the bottom player’s arsenal.
Gone are the days where the person who chooses to play guard is stuck on the bottom forever.
Another tactic that Craig Jones mentions in his DVD Power Bottom, is that “if you can turtle, turtle”.
Turtle is also going through an evolution like other positions that exist both in wrestling and jiu jitsu.
No longer is it just a position that people use to avoid side control points.
Its a position that can play well into wrestling scrambles.
Playing with turtle position will:
- get you used to getting sprawled on
- teach you how to become comfortable with defending front headlock attacks
- teach you awareness with defending go behind attacks when opponents attempt to reach your back.
Once you are comfortable in turtle, you will no longer fear shooting a failed single or double leg. So I highly recommend putting yourself there more often.
With the likes of Nicky Ryan, Andrew Wiltse, Dante Leon, and Craig Jones we are seeing more and more wrestling techniques merge with jiu jitsu, and these are some of the prime examples and a way you can start to get familiar with wrestling techniques.
Wrestling up can be used at the same time as the next tip…
3. Do positional wrestling rounds
Wrestling techniques or grappling on the feet seems to move very fast and require more speed and aggression so it’s hard to breakdown what’s actually happening with a successful takedown.
Doing positional wrestling rounds is a great way to get more familiar with smaller, specific positions and gain a ton of knowledge about each little battle that needs to be won before hitting a takedown.
Related: I’m a big fan of the ecological approach to bjj and learning wrestling works perfectly with it.
Some examples of positional wrestling games are:
- starting with a single leg and working toward a takedown while your opponent tries to stay up
- starting with a strong under hook and working toward a takedown
- starting with mirrored over and under hooks and working toward getting double unders or body lock
4. Start doing full wrestling rounds with a training partner who you trust
Now comes the moment you’ve all been waiting for, the one that makes your knees shake in your gi pants that are probably a little too short for an ibjjf regulated competition.
So in reality it shouldn’t be this anxiety inducing.
This is something obvious that I should have realized sooner. Reach out to a trusted training partner at your gym (maybe a high school wrestler or someone who has more experience than you at wrestling but less at jiu jistu), and ask them if they wouldn’t mind wrestling a round or two with you.
Be open about your lack of experience and willingness to learn and be taught.
I can’t emphasis how important it is choosing someone who you trust to begin wrestling with. You need to be able to trust them not to slam, suplex, or overall just embarrass you on the mat.
Since you are new at wrestling you may not yet move in the common, expected ways that other wrestlers move. Just like when you roll with the guy who is one or two weeks in – they don’t move in expected ways.
Since they don’t know the common moves and positions of jiu jitsu they are playing their own game one which may lead to injury if you are not careful.
So now that person is you except you are standing on your feet instead of sitting on your butt, and now there’s a chance for falling body weight to do more damage – embrace your lack of knowledge and be open about it.
After some time doing some wrestling rounds you will begin to see your overall jiu jitsu game increase and those wrestling rounds will start to pay off in large dividends. This is the start of appreciating wrestling for bjj.
5. Create an exact plan and setups to hit
When you start wrestling you may get frustrated since non of your take downs are working and they are being defended very easily.
One of the most common reasons is that you are not using setups before going for a take down. A setup can be anything to get a reaction out of your opponent.
This can be using push/pull motions to get the reacting one way, it can be pulling their one side closer to you to expose them to an easy single on that same side, or it can be something as simple as a misdirection by using feints to get a them reacting then hitting that single or snap down.
Here are some simple and common setups that have worked at the highest level that you can implement into your wrestling
- using a quick feint or two as if you are going to drop down for a double or single leg then once your opponent resets actually go for your double or single leg take down
- push into your opponent and when they push back immediately snap them down into front headlock position
- from a quick arm drag when they attempt to pull their arm back go for a single leg on that same side
6. Begin thinking about advancing your wrestling technique with chain wrestling
There are a couple things you’ll notice about advanced wrestlers:
- they have go to setups and take downs that they have hit hundreds of times which they will rely on heavily
- they make their opponent reactive by using a ton of movement, fakes and feints
- they know when to use their strength – this is one of the main differences between wrestling and bjj (if a take down doesn’t work they may just do it again with more strength or just keep driving to the next one)
- they are able to chain wrestle effectively and at high speeds (*chain wrestling is combing several setups or take downs quickly in a row to eventually work toward a successful take down)
Now is the time to begin implementing these things into your own wrestling game.
These will come with time and experience. Just like jiu jitsu, you will begin to see common patters and reactions in your opponents and eventually learn how to take advantage of them.
After about 1-2 years of wrestling more you will see your confidence skyrocket both when sitting or standing during live rounds.
Furthermore, you won’t be stuck considering how you can organize your home furniture to best suite your berimbolo setups if an intruder were to break in*
How to Beat Wrestlers in BJJ
If you can’t beat ’em, join ’em right? right? RIGHT GUYS??
Actually, this section is the very opposite of that saying. If all else fails, and you’re still struggling with learning to wrestle for bjj consider focusing on your jiu jitsu alone especially during the first couple months.
Its okay to put wrestling on the back burner if you are new to jiu jitsu.
It’s hard enough to learn one grappling based martial art never mind two.
Plus after you get the basics in jiu jitsu down, you will feel more confident standing up with wrestlers even if your wrestling skills are lacking, since you know once you guys end up on the ground (via their fireman’s carry or lat drop) you can dominate the round again.
We all regret not wrestling in high school.
I know for me I spent way too much time playing Sonic Adventures for Dreamcast (I may or may not still have my chao on my Dreamcast vmu), but there is hope for us all.
If you are serious about learning to wrestle for bjj you can implement some of these steps that have helped myself and other training partners be more comfortable standing up, starting from their feet, and going for that take down.
These steps again are:
- Study and drill wrestle techniques
- Get your feet wet with wrestling techniques by attempting to “wrestle up”
- Do positional wrestling rounds
- Start doing wrestling rounds with a training partner who you trust
- Create an exact plan and setups to hit
- Begin thinking about advancing your wrestling technique with chain wrestling
Understanding the Fundamentals of Wrestling
The fundamentals of wrestling focus on control, balance, and movement.
Unlike Brazilian Jiu-Jitsu, which allows guard pulling and fighting off the back, wrestling emphasizes staying on top and dictating where the fight takes place. Some of the most important aspects of wrestling for BJJ include stance, footwork, hand fighting, and takedown defense.
A good wrestling stance keeps you balanced and ready to attack or defend. Proper footwork ensures that you are mobile and can move into takedown entries efficiently. Hand fighting is critical because it helps set up takedowns by controlling your opponent’s arms and posture. Finally, takedown defense is just as important as offense since a strong sprawl and hip positioning can keep you from being taken down and losing valuable points in competition.
The Connection Between Wrestling and Brazilian Jiu-Jitsu
Many standout athletes in Brazilian Jiu-Jitsu have strong wrestling backgrounds. Wrestlers who transition into BJJ often find success because of their ability to dictate where the fight takes place. Wrestlers are also comfortable scrambling, an essential skill for recovering from bad positions and capitalizing on an opponent’s mistakes.
Fabricio Andrey, known for his aggressive style in Brazilian Jiu-Jitsu, uses explosive wrestling techniques to control opponents and create submission opportunities. His ability to blend strong grips, wrestling takedowns, and a fluid ground game makes him a perfect example of why training in wrestling is beneficial for BJJ.
Building a Strong Ground Game with Wrestling
While wrestling is mainly known for its emphasis on takedowns, it also has a significant impact on the ground game. Wrestlers naturally excel in controlling opponents and advancing to dominant positions like side control, mount, and back control.
One of the main reasons wrestlers transition well into Brazilian Jiu-Jitsu is their ability to maintain heavy pressure from the top. The pressure and positional awareness developed through wrestling allow them to shut down guard players and force their opponents into bad positions.
Basic Wrestling Techniques for BJJ
If you want to integrate wrestling into your Brazilian Jiu-Jitsu game, you need to focus on basic wrestling techniques that work well for grapplers.
Single leg takedown – A high-percentage takedown that allows you to control one of your opponent’s legs and finish in a variety of ways.
Double leg takedown – One of the most powerful takedowns that drive through an opponent’s base and force them to the mat.
Snap-down to front headlock – A great way to control your opponent’s head and set up submissions or positional advantages.
Sprawl – Essential for defending takedowns and countering with front headlocks or re-attacks.
Wrestling up from guard – A technique that allows you to stand up and attack a takedown from bottom positions like Butterfly Guard.
By drilling these techniques and incorporating them into your sparring sessions, you will develop a well-rounded takedown game that complements your BJJ.
Using Wrestling to Improve Your Range of Submissions
One of the most overlooked benefits of wrestling for BJJ is its ability to open up new submission opportunities. Wrestlers often force opponents into defensive positions, making it easier to set up chokes and joint locks.
For example, after a successful double leg takedown, you can land in side control and immediately begin attacking submissions like the arm triangle choke or kimura. The front headlock, a common wrestling position, naturally leads to guillotines, d’arce chokes, and anacondas. By combining wrestling takedowns with a range of submissions, you can create a more aggressive and dynamic attacking game.
The Importance of Strong Grips in Wrestling and Jiu-Jitsu
Having strong grips is essential for both wrestling and Brazilian Jiu-Jitsu. In wrestling, grips help control an opponent’s posture and set up takedowns. In BJJ, grips play a crucial role in both gi and no-gi competition, dictating the pace of exchanges and allowing for better positional control.
A wrestler’s grip strength comes from years of hand fighting and control drills. This translates directly to Brazilian Jiu-Jitsu, where grip fighting can determine whether you establish dominant positions or lose control. If you are serious about improving your wrestling for BJJ, focus on grip training through specific drills like gi pull-ups, towel hangs, and resistance band exercises.
Wrestling for Purple Belt and Beyond
At the purple belt level, practitioners should have a well-developed guard game and the ability to execute fundamental submissions. However, adding wrestling skills at this stage can significantly enhance their overall effectiveness.
A purple belt who can confidently wrestle will have a major advantage over opponents who only pull guard. They can control the pace of the match, score points with takedowns, and apply relentless pressure from the top. Additionally, their ability to wrestle up from guard makes them far more dangerous in scrambles.
For those looking to compete at higher levels, having wrestling in your skillset is almost mandatory. Many top black belts have a strong wrestling background, and the ability to dictate where the fight takes place can be the difference between winning and losing in competition.
Conclusion – Learning Wrestling from Standout Athletes
If you want to improve your wrestling for Brazilian Jiu-Jitsu, studying standout athletes who have successfully integrated wrestling into their game is a great way to learn.
Wrestlers like Nick Rodriguez and Nicky Ryan have demonstrated how effective wrestling can be in no-gi BJJ. Their ability to blend aggressive takedowns with technical Jiu-Jitsu makes them dominant competitors. Watching their matches and studying their setups can provide valuable insights into how to incorporate wrestling into your own game.
For gi competitors, Fabricio Andrey is an excellent example of a BJJ athlete who seamlessly integrates wrestling into his game. His ability to attack with strong grips, relentless pressure, and explosive movements showcases how wrestling can be used effectively in gi competition.
Zack is an avid jiu jitsu practitioner and martial arts nerd. He currently holds a brown belt in BJJ. When not on the mats or in the gym, he can be found going for walks with his wife, attempting (and often failing) to train his dog, and frequently obsessing over a specific hobby only to forget about it a week later.
