Hey! We're back with the 10 most common mistakes beginners make in Brazilian Jiu Jitsu and learn simple fixes to improve faster, avoid injuries, and enjoy training. Ossss
Mistake 1: Using Strength Instead Of Technique
Why It Happens
New practitioners often rely on strength to compensate for inexperience.
Why It Hurts Progress
Overusing strength leads to exhaustion, poor technique, and limited improvement.
How To Fix It
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Slow down during drilling and sparring
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Focus on leverage and positioning over muscle power
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Watch experienced athletes for efficiency and timing
Mistake 2: Forgetting To Breathe And Staying Too Tense
Why It Happens
Beginners brace under pressure and hold their breath.
Why It Hurts Progress
It reduces endurance, clouds judgement, and increases injury risk.
How To Fix It
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Practice steady breathing during warm ups and rolls
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Stay relaxed between movements
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Reset your breathing when you feel tense
Mistake 3: Neglecting The Fundamentals
Why It Happens
Social media often highlights flashy moves, making beginners skip basics.
Why It Hurts Progress
Without a strong base, advanced techniques fail and frustration grows.
How To Fix It
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Drill core movements like shrimping, bridging, and guard recovery
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Stick to simple, high percentage techniques
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Regularly review foundational skills with your coach
Mistake 4: Ignoring Defence
Why It Happens
Attack seems more exciting than defending.
Why It Hurts Progress
Without solid defence you are submitted often and cannot recover position.
How To Fix It
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Drill escapes from mount, side control, and back control
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Train positional sparring focused only on defence
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Learn to survive before focusing on submissions
Mistake 5: Chasing Submissions Without Control
Why It Happens
Beginners want to win rolls and focus on quick submissions.
Why It Hurts Progress
Rushing attacks creates openings for sweeps and counters.
How To Fix It
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Secure position first before hunting submissions
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Study transitions so you can maintain control
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Treat failed submissions as feedback, not failure
Mistake 6: Skipping Warm Ups And Mobility
Why It Happens
Beginners often undervalue warm ups and rush to sparring.
Why It Hurts Progress
Higher chance of injury and restricted movement.
How To Fix It
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Arrive early to complete warm ups
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Add mobility exercises for hips, shoulders, and knees
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Use warm ups as mental preparation as well as physical
Mistake 7: Overtraining Without Enough Recovery
Why It Happens
Excitement to improve quickly makes beginners overtrain.
Why It Hurts Progress
Fatigue, injury, and burnout follow without balance.
How To Fix It
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Train consistently but not excessively
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Schedule recovery days and prioritise sleep
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Mix high intensity sessions with lighter technical practice
Mistake 8: Refusing To Tap Early
Why It Happens
Ego or fear of losing makes beginners resist tapping.
Why It Hurts Progress
Leads to injuries and longer time off the mats.
How To Fix It
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Accept tapping as part of learning
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Tap early, reset, and use it as feedback
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Ask what led to the submission and learn to recognise it sooner
Mistake 9: Comparing Yourself To Others
Why It Happens
Beginners see others progress faster and feel inadequate.
Why It Hurts Progress
Frustration and discouragement can lead to quitting.
How To Fix It
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Track your own small improvements
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Set realistic, personal goals
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Remember progress in BJJ is not linear
Mistake 10: Training Inconsistently
Why It Happens
Life commitments and dips in motivation affect attendance.
Why It Hurts Progress
Inconsistent practice slows progress and makes learning harder.
How To Fix It
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Build a weekly training routine and stick to it
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Use solo drills or study material when you miss class
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Train with accountability partners for consistency
Key Takeaways For Beginners
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Prioritise technique, posture, and fundamentals over raw strength
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Relax, breathe, and focus on defence as much as offence
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Stay consistent, recover well, and learn from every tap
Fixing these common mistakes will make your BJJ journey safer, faster, and more rewarding!
Are you new to Brazilian Jiu Jitsu and struggling with these mistakes? Share your experience in the comments below and let us know which mistake has been the hardest for you to overcome.
If you found this guide useful, check out our other posts on Getting your first BJJ Belt and How to recover.
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