10 Common Mistakes Beginners Make in Brazilian Jiu-Jitsu

Starting Brazilian Jiu-Jitsu (BJJ) can feel overwhelming. There’s a lot to learn, and you often find yourself in unfamiliar positions. That’s normal. Every black belt started as a white belt and made the same beginner mistakes.

Here are 10 common errors we see at our gym, and how you can avoid them.

Using too much strength

This is the number one beginner mistake. BJJ is all about technique, timing, and leverage. If you try to force everything with strength, you will burn out fast and miss the point of the art. Learn to move with control, stay relaxed, and trust the technique.

Holding your breath

Many beginners hold their breath when they are under pressure. That only makes things worse. It increases stress and drains your energy. Focus on staying calm and breathing evenly, even in tough spots. Controlled breathing is a skill that pays off at every level.

Chasing submissions too early

Everyone wants to get the tap, but submissions don’t work well without control. Learn to hold strong positions like mount or back control first. If you rush a submission from a bad position, you will likely lose it and end up on bottom. Position always comes first.

Gripping too hard

New students often grip everything as tight as possible. The gi, the arms, the neck — and they don’t let go. But strong grips get tired fast. Good grapplers know when to grip, when to release, and how to stay loose and mobile. Don’t squeeze the life out of your own arms.

Being afraid to make mistakes

If you only move when you are sure something will work, you won’t learn much. BJJ is based on trial and error. Try things. Fail. Try again. Every mistake is a chance to improve. You are not supposed to be perfect. You are supposed to get better.

Not tapping

Tapping is how you stay healthy. There is no shame in it. Tap early, tap often, and keep training. Waiting too long can lead to injury. The goal is to learn and come back stronger, not to prove how tough you are.

Not listening during class

When your coach explains something, pay attention. Don’t just watch the movements. Try to understand why they work. The better you understand the details and the purpose, the faster you will improve. If something is unclear, ask questions.

Skipping the basics

Fancy moves are fun to watch online, but they don’t work without solid basics. Focus on guard retention, posture, framing, escapes, and control. These are the tools that will help you survive and succeed on the mat. Build a strong foundation before trying to fly. This is exactly what our BJJ basics course is for.

Inconsistent training

Training once a week is better than nothing, but progress will be slow. Aim for 2 to 3 sessions per week as a beginner. Once your body adapts and you find your rhythm, try to move up to 3 to 4 sessions weekly. Consistency matters more than intensity.

Comparing yourself to others

Everyone has a different path. Some students are younger, more athletic, or have experience in other sports. That doesn’t matter. Focus on your own journey. Ask yourself, “Am I better than I was last month?” That’s the only comparison that counts.

Final thoughts

Mistakes are part of learning. If you can avoid the most common beginner traps, you will improve faster and enjoy the process more. At BJJ Lab Zürich, we support you every step of the way, whether it’s your first class or your first competition.

If you’re new to BJJ, try our structured 5-week beginner course. We provide everything you need to get started.

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