Essential BJJ Techniques for White Belts
What is a White Belt in BJJ?
The white belt is the **starting rank** in Brazilian Jiu-Jitsu, representing a student’s introduction to grappling. At this level, practitioners learn the foundational techniques needed to defend themselves, control an opponent, and set up submissions.
Core White Belt Techniques
As a beginner, focusing on **positional control, escapes, and high-percentage submissions** will set you up for success. Here are some essential techniques every white belt should know:
1. Armbar
The armbar is one of the first submissions learned in BJJ, targeting the opponent’s elbow joint.
- Commonly executed from guard or mount.
- Requires isolating the opponent’s arm and using hip leverage.
- Effective in both gi and no-gi training.
2. Triangle Choke
The triangle choke is a powerful submission where the legs create a chokehold around the opponent’s neck and one arm.
- Can be set up from guard or in transitions.
- Utilizes leg positioning and hip movement for effectiveness.
- Useful for attacking from the bottom position.
3. Guillotine Choke
The guillotine choke is a front headlock submission that can be applied from standing or guard.
- Works well against aggressive opponents who shoot for takedowns.
- Can be performed in both gi and no-gi settings.
- Requires controlling the opponent’s neck with an arm-wrap grip.
4. Double Leg Takedown
A fundamental wrestling technique, the **double leg takedown** allows you to bring your opponent to the ground.
- Involves shooting in, gripping behind the opponent’s knees, and driving forward.
- Used in both sport BJJ and MMA.
- Effective when combined with level changes and setups.
5. Bridge & Shrimp Escape
Escaping bad positions is just as important as attacking. Two key defensive movements are:
- Bridging: Uses hip elevation to escape from mount or side control.
- Shrimping: Moves the hips to create space and recover guard.
How to Improve as a White Belt
BJJ takes time and dedication, but following these **key training habits** will accelerate your progress:
- Train Consistently: Attending class regularly helps reinforce techniques.
- Ask Questions: Higher belts and instructors can provide valuable insights.
- Compete Early: Even if you don’t feel ready, competition helps you understand real resistance.
- Study Outside of Class: Watching instructional videos improves understanding.
- Do Positional Sparring: Focus on specific techniques rather than rolling aimlessly.
- Drill New Techniques: Repetitive drilling builds muscle memory.
Common Mistakes White Belts Should Avoid
- Using Too Much Strength: BJJ is about leverage, not brute force.
- Holding Your Breath: Staying relaxed improves endurance and control.
- Neglecting Defence: Learning escapes is just as important as submissions.
When Should You Expect to Get Your Blue Belt?
BJJ progression is based on skill development, consistency, and competition experience rather than time alone. On average, it takes 1.5 to 3 years to earn a blue belt, but focus on learning and improving rather than rushing to the next rank.
