BJJ Frame: White Belt Biomechanical Guide

Master the BJJ Frame with this biomechanically precise guide for white belts. Learn grips, body positioning, and injury prevention for effective defense.

Defense
White

The frame is a defensive posture used to create space and prevent an opponent from advancing their position, most commonly from guard. Many white belts fail because they treat it as a passive push rather than an active structural reinforcement. The key insight is using your limbs and body as rigid levers, anchored by your core, to resist pressure.

🥋 Landed your first The BJJ Frame? Log every tap.

Track submissions, sessions & streaks — free forever.

Try Free →

Contents

Grips & Mechanics

From closed guard, establish grips on the opponent's collar lapels, approximately two finger widths from the neck.
Simultaneously, grip the opponent's sleeves, just above the elbow crease, with your palms facing upwards.
Extend your arms, creating a straight line from your shoulders to your grip points, maintaining a slight bend in your elbows.
Drive your hips back and down, widening your base by planting your feet flat on the mat, toes pointing slightly outward.
Engage your core muscles, tightening your abdominal and back muscles to create a solid, rigid structure.
Maintain a slight external rotation of your shoulders to reinforce the structure and prevent your elbows from collapsing inwards.
As the opponent applies pressure, subtly adjust your limb angles to redirect their force away from your body, using your hips and shoulders as pivot points.

⚠️ White Belt Warnings

Gripping too tightly on sleeves without proper elbow bend: This can lead to elbow hyperextension, damaging the ulnar collateral ligament and potentially causing a "T-Rex arm" posture, making the frame ineffective. Correct by maintaining a slight elbow bend and focusing on pushing through the opponent's shoulders.
Allowing knees to collapse inwards: This compromises your base and core stability, making you vulnerable to sweeps and passes. The knee joint is then forced into an unnatural valgus stress, risking medial collateral ligament (MCL) tears. Correct by actively pushing knees outwards and widening your base.
Rounding the back and collapsing the chest: This creates a weak, compressible structure, allowing the opponent to easily penetrate your guard. The lumbar spine is subjected to excessive flexion, increasing the risk of disc herniation. Correct by maintaining a neutral spine and driving your chest towards the opponent.

Drill Progressions

Solo drilling: Practice extending arms and hips, focusing on core engagement and maintaining a rigid posture. (50 reps, 0% resistance)
Partner drilling (no resistance): Opponent stands still. Practice establishing frame grips and pushing them away, focusing on hip and shoulder movement. (20 reps per side, 0% resistance)
Light pressure drilling: Opponent applies minimal forward pressure. Focus on maintaining the frame and resisting their advance. (30 reps per side, 25% resistance)
Controlled guard retention: Opponent attempts to break guard with controlled pressure. Focus on maintaining frames and hip movement to prevent passes. (20 reps per side, 50% resistance)
Positional sparring (guard retention focus): Opponent actively tries to pass your guard. Focus on using frames to create space and re-establish guard. (5 minutes, 75% resistance)
Live rolling (guard retention focus): Full sparring with an emphasis on maintaining guard. Apply frames as needed to defend passes. (5 minutes, 90% resistance)

When to Use & Counters

WHEN TO ATTEMPT:
When an opponent is attempting to pass your guard from closed guard.
When you are in open guard and an opponent is posturing up aggressively.
When an opponent is attempting to establish side control or knee-on-belly from a guard position.
PRIMARY COUNTERS:
Re-establishing guard: Use frames to create space, then use hip escapes and leg movement to bring your knees back to your chest, re-establishing closed guard.
Sweeps: Once space is created with the frame, use it to set up sweeps like the scissor sweep or hip bump sweep by shifting your weight and unbalancing the opponent.
Guard recovery: If the frame is broken, immediately focus on hip movement and leg entanglements to recover your guard before the opponent solidifies their position.

Watch step-by-step breakdowns from black belt instructors:

▶ Search The BJJ Frame on YouTube

🥋 Can't find the exact detail you need? Save your instructor's video URL in BJJ App (free) →

📋 Competition Rules

IBJJF Rules → ADCC Rules → Competition Guide →

⚕️ Training Safety & Performance

🛡️ Injury Prevention 🔥 Warm-Up ⚖️ Weight Cutting 🧠 Mental Game 📋 Comp Prep

⚙️ Recommended Gear

🥋 Best BJJ Gi 🦷 Best Mouthguard

Common BJJ Problems & FAQ

Q: Why does my elbow hurt when I try to frame against a bigger person in BJJ?

Your elbow pain likely stems from trying to use your arm as a direct pushing force against a stronger opponent. When you extend your arm fully, you lose the structural integrity provided by the slight bend and the engagement of your shoulder and core. This hyperextension puts undue stress on the elbow joint, especially the ligaments. To fix this, maintain a slight bend in your elbow and engage your shoulder and core to create a rigid lever. Think of it as pushing with your entire upper body, not just your forearm.

Q: How do I frame effectively when my opponent is much heavier than me in BJJ?

Against a heavier opponent, your frame needs to be less about brute force and more about structural leverage and redirection. Focus on creating a rigid structure by engaging your core and keeping your spine neutral. Instead of pushing directly, use your frames to create angles and redirect their weight. For example, if they are driving forward, use your forearm frame to push their shoulder at an angle, causing them to step out of position. Utilize your hips to drive back and create space, making their weight work against them.

Q: Is framing just pushing with my arms, or is there more to it in BJJ?

Framing is far more than just pushing with your arms; it's a sophisticated defensive technique rooted in biomechanics and structural integrity. It involves using your entire body as a unified system. Your arms act as levers, but their effectiveness is amplified by a stable core, a neutral spine, and well-placed hips. The goal is to create a solid, unyielding barrier that redirects pressure rather than absorbing it directly, thereby preserving your energy and positional integrity.

Guard Retention Hip Escape Sprawl Back Defense