Posture in BJJ | BJJ App Wiki
☰Contents
- How to Execute
- 🥋 Related Techniques
- Frequently Asked Questions
- What does 'How to Execute' involve in this context?
- Common Mistakes in Posture
- Rushing the Setup
- Using Strength Over Technique
- Skipping Drilling
- Ignoring Defensive Reactions
- Training Tips for Posture
- Shadow Drill at Full Speed
- Use a Skilled Partner
- Isolate Weak Phases
- Compete in Tournaments
- Learning Progression for Posture
BJJ posture: how to maintain defensive posture in guard, break grips, and prevent submissions from the top or bottom positions.
BJJ posture: how to maintain defensive posture in guard, break grips, and prevent submissions from the top or bottom positions.
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How to Execute
Sit upright, not hunched forward. Post one hand on hip, one on knee. Break grips immediately — grips break submissions.
Keep head off center line. Post far arm. Do NOT let them underhook — underhook is the key to most half guard sweeps.
Control the sleeve and collar or double sleeve. Prevent posture to set up sweeps and submissions. Break posture by pulling down on collar with both hands.
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Frequently Asked Questions
What does 'How to Execute' involve in this context?
The how to execute phase focuses on developing precise technique, building muscle memory through repetition, and understanding the underlying mechanics that make this approach effective in live rolling.
Common Mistakes in Posture
Rushing the Setup
Attempting to finish before proper mechanics are in place results in failed attempts and positional loss. Prioritize position before submission.
Using Strength Over Technique
Muscling through setups creates bad habits and fails against stronger or more skilled opponents. Focus on leverage and angles.
Skipping Drilling
Techniques only become available in live rolling after extensive drilling. Regular repetition builds the muscle memory needed for execution under pressure.
Ignoring Defensive Reactions
Every technique has common counters. Learn the most frequent defensive reactions and have follow-up attacks ready.
Training Tips for Posture
Shadow Drill at Full Speed
Perform the technique slowly, then progressively increase to competition speed while maintaining crisp mechanics. Video yourself to catch form breakdowns.
Use a Skilled Partner
Training with a partner who can give realistic resistance and honest feedback accelerates technical development more than repetitions with a passive uke.
Isolate Weak Phases
Break the technique into phases and identify which phase breaks down under pressure. Spend disproportionate drilling time on that specific phase.
Compete in Tournaments
Competition reveals real weaknesses that controlled training obscures. Even white belts benefit from early competitive experience.
Learning Progression for Posture
- Start with controlled drilling of the core mechanics at 30% resistance.
- Progress to positional sparring: your partner starts in the relevant position and you practice Posture with moderate resistance.
- Integrate into flow rolling — actively hunt for Posture opportunities without forcing.
- Add to live sparring with full resistance. Focus on recognizing setups, not just finishing.
- Record and review footage to identify timing gaps and mechanical errors.
Recommended Drills for Posture
- Isolated Entry Drill — With a cooperative partner, repeat the entry sequence for Posture 20 times each side. Focus on timing and body positioning.
- Reaction Drill — Partner resists at 40–60%. Practice recognizing when the Posture window opens and executing within 1–2 seconds.
- Chain Drill — Link Posture with 2 follow-up attacks. If the primary is defended, flow immediately into the backup without pausing.
- Timed Round — 3-minute positional round: start in the setup position and apply Posture as many times as possible. Track completions per session.
More Questions
Why is posture so important in BJJ?
Good posture is the foundation of almost every BJJ technique, both offensively and defensively. It allows you to maintain control, prevent sweeps, and generate power for your attacks.
How do I improve my posture when someone is trying to pull guard or sweep me?
Keep your back straight, chest up, and hips down. Imagine a string pulling you up from the crown of your head while your feet are planted firmly.
What are common mistakes people make with posture?
Common mistakes include hunching over, letting your hips rise too high, or having a rounded back. These create openings for your opponent to attack your base and control your body.
Common BJJ Problems & FAQ
Your neck hurts because you're likely overextending your cervical spine, trying to force your head up. Instead, engage your upper back and scapular retractors to pull your shoulders down and back, creating a solid base for your head without straining your neck muscles.
To counter a larger opponent's pressure, drive your hips into the mat and actively extend your spine, creating a wedge. Simultaneously, use your lats to pull your opponent's upper body towards you, breaking their connection and making it harder for them to maintain their base.
Maintain a strong, neutral spine by keeping your chest up and shoulders pulled back, creating a stable platform. Drive your weight down through your base, with your feet planted firmly and your hips slightly forward, making it difficult for your opponent to generate the leverage needed for a sweep.