--- title: BJJ fundamentals date: 2026-03-10T15:49:00+01:00 author: "henk@noregt.com" canonical_url: "https://www.renzogracietilburg.nl/en/bjj-fundamentals" section: "pagina's" --- ## BJJ Fundamentals: Basic Techniques for Everyone Whether you're just starting out or have been training for years, a strong foundation is half the battle. That's why we don't call our beginner training a 'beginner class', but **BJJ Fundamentals**. In these classes, we focus on the fundamental techniques, positions, and concepts of ground fighting. Why? Because the most effective moves in BJJ aren't the most complicated ones. They are the basic movements that, when executed perfectly, work at every level. That's why you won't just see new faces in our Fundamentals classes, but also more advanced BJJ practitioners who want to keep their essential techniques sharp. [Try our classes for 30 days!](/en/trial-class) ### Why Train Fundamentals? Very often, the beginning of your BJJ journey mostly consists of suffering on the bottom. You might have spent the whole weekend studying impressive moves on Instagram, only to find yourself panting on the gym mats after 10 seconds because you can't even secure the position. The standard tendency is to want to skip the basics and jump straight to the submissions. In practice, several other things are much more important before you get to that point. ### No Flashy Moves, Just Basics! - **Mobility:** You learn to move efficiently. In BJJ, you use your entire body to improve your position. The center of this is your core and your hips. For this reason, the warm-up often consists of drills. - **Technique and Positioning:** BJJ is designed so that a smaller, lighter person can control a larger, stronger opponent. To do this, you need to understand how a body works and how you can use gravity against someone. - **Safety:** We pay a lot of attention to the safe execution of techniques (such as escapes, passes, and submissions) and how to train injury-free. ### How is a Fundamentals Class Structured? #### Warm-up: Drills To gain better control over your body, it's important to practice common movements so they become automatic. For example: - **'Shrimps':** An essential movement that makes it easier for you to escape when someone is on top of you. - **Breakfalls:** Learning how to fall safely. - **'Technical Stand-up':** A way of standing up that prevents you from immediately being knocked back down. - **'Guard Retention':** Moving your legs in such a way that you can follow an opponent while lying on the ground. #### Drilling with a Partner The simplest techniques can be drilled with a partner, meaning you repeat them at a steady pace until they become second nature. A well-known example is the 'Toreando Pass', where you pass the legs like a matador by pushing them aside. #### Reviewing Technique The instructor demonstrates a specific technique or a series of movements step-by-step. You practice this together with a cooperative partner. We focus on the details: where do you place your hands, how do you use your weight, and how do you create the right leverage? ### Sparring and Training #### Positional Sparring: This is the perfect bridge between theory and practice. Instead of a completely free fight, you start from the position we just trained (e.g., *side control*). You try to apply the technique against a partner who is now offering resistance. As soon as someone scores or escapes, you reset the position and start again. This is a safe, controlled way to learn how to deal with resistance. #### Training (Free Rolling / Sparring) At the end of the class, there is time to 'roll' freely. Here, you put everything you've learned into practice. As a beginner, you are often paired with more experienced students who give you the space to work and learn in a safe environment. #### Cool-down & Stretching We end the class with a short cool-down and stretching exercises. This promotes recovery, increases your flexibility, and prevents injuries. ## Example of Drills This slightly older video was published by Henk when the gym was closed due to Corona, but it still gives a great impression of a possible way to warm up and train mobility. ### Which BJJ Techniques Do You Learn in the Fundamentals Class? BJJ revolves around the concept of 'Position before Submission'. That's why in the Fundamentals classes, you don't immediately learn complicated locks from impossible angles; instead, we focus on the most effective basic positions. Here is a selection of the main topics we cover: #### 1. Getting into the Right Position (Takedowns & Transitions) A fight always starts on the feet. You learn the basics of safely taking your opponent to the ground (takedowns) and how to end up dominant on top. #### 2. Maintaining Control and Escaping (Positional Control & Escapes) On the ground, there are a few fundamental positions you need to master. You learn both how to hold these positions (when you're winning) and how to escape from them (when you're in trouble): - **Side Control:** A dominant position where you lie perpendicular to your opponent. You learn how to apply heavy pressure here (control), but also how to use your hips to escape if you are on the bottom (escapes). - **The Mount:** The most dominant position where you sit on top of your opponent's chest/stomach. We train maintaining your balance, and crucially for beginners: *Mount Escapes* (like the famous 'bridge and roll' or 'Upa'), so you don't panic if you get stuck. - **Closed Guard:** The classic BJJ position where you lie on your back, but have your legs closed around the opponent's waist. You learn how to protect yourself from this defensive position and even launch attacks. #### 3. Submissions (Locks and Chokes) Only when you can control a position is it time to end the fight. In the Fundamentals, you learn the most proven and effective *submissions* from the positions mentioned above. Think of the **Armbar** from the mount, the **Triangle Choke** from the closed guard, or an **Americana** (shoulder lock) from side control. ## Ready to Step on the Mat? BJJ is a journey that starts with the basics. Discover the physical and mental benefits of our Fundamentals training for yourself in a friendly, respectful, and driven community. [Try our classes for 30 days!](/en/trial-class) ## Frequently Asked Questions #### How hard is BJJ for beginners? BJJ is quite a puzzle at the beginning, but it is accessible to everyone. Initially, it can feel overwhelming because movements on the ground are unnatural for the human body. Fortunately, our Fundamentals class is specifically designed to break this complex sport down into manageable steps. You slowly build up your technique and cardio. The most important thing is to leave your ego at home and accept that you will learn a lot from your mistakes early on. With consistency, you will notice massive progress within just a few weeks. #### What do I need for my first BJJ class? For your very first (trial) class, you can borrow a special BJJ uniform (a *Gi*). To participate safely and comfortably, we recommend the following: - **Sportswear without zippers or pockets:** Wear a comfortable, tight-fitting sports shirt (a so-called *rashguard* is ideal). You will borrow a Gi from us for your first class. - **Flip-flops / Sliders:** We train BJJ barefoot on the mat. However, as soon as you step off the mat (for example, to the locker room or the toilet), wearing flip-flops is mandatory. - **Short nails and no jewelry:** Because BJJ is a contact sport where we do a lot of grabbing (gripping), your finger and toe nails must be short and clean to prevent scratches. Additionally, take off all jewelry (rings, earrings, necklaces, watches) before stepping on the mat. - **A water bottle:** Ground fighting is physically demanding, so drinking plenty of water in between is important. - **A mouthguard (Optional):** Although the Fundamentals classes are very controlled and we don't do hard sparring immediately, a mouthguard is always a good investment in martial arts. However, it is not a strict requirement for your first class. #### What is the difference between Jiu Jitsu and BJJ? Although the names sound alike, they are two different sports in practice. - **Traditional (Japanese) Jiu Jitsu** was historically developed for samurai and combines throws, locks, and strikes, often trained against cooperative partners (katas). - **Brazilian Jiu-Jitsu (BJJ)** is an evolution of this, with an almost exclusive focus on **ground fighting**. In BJJ, you mainly train how to take an opponent to the ground, control them, and make them tap out via chokes or joint locks. Furthermore, sparring (rolling) against a fully resisting opponent is a core component of BJJ, making it highly effective and realistic. #### How often should you train BJJ as a beginner? For beginners, we recommend training **2 to 3 times a week**. This is the "sweet spot" for building muscle memory and mastering the techniques, without overloading your body. Training once a week is a fine start, but you will notice it takes longer to remember the complex movements. Are you training more than three times a week? Then pay close attention to your recovery. Consistency is more important than intensity in the beginning. #### Is BJJ good for self-defense? Yes, BJJ is considered worldwide as one of the most effective martial arts for self-defense. The reality of a street fight is that it often ends up on the ground. BJJ teaches you exactly what to do in that situation. Because the sport is based on technique, timing, and leverage rather than brute strength or striking, it allows a smaller person to defend themselves against a larger, more aggressive attacker, without causing unnecessary injury. ![](https://www.facebook.com/tr?id=974986825936458&ev=PageView&noscript=1) <!\[CDATA\[YII-BLOCK-BODY-END\]\]> ## BJJ Fundamentals: Basic Techniques for Everyone Whether you're just starting out or have been training for years, a strong foundation is half the battle. That's why we don't call our beginner training a 'beginner class', but **BJJ Fundamentals**. In these classes, we focus on the fundamental techniques, positions, and concepts of ground fighting. Why? Because the most effective moves in BJJ aren't the most complicated ones. They are the basic movements that, when executed perfectly, work at every level. That's why you won't just see new faces in our Fundamentals classes, but also more advanced BJJ practitioners who want to keep their essential techniques sharp. [Try our classes for 30 days!](/en/trial-class) ### Why Train Fundamentals? Very often, the beginning of your BJJ journey mostly consists of suffering on the bottom. You might have spent the whole weekend studying impressive moves on Instagram, only to find yourself panting on the gym mats after 10 seconds because you can't even secure the position. The standard tendency is to want to skip the basics and jump straight to the submissions. In practice, several other things are much more important before you get to that point. ### No Flashy Moves, Just Basics! - **Mobility:** You learn to move efficiently. In BJJ, you use your entire body to improve your position. The center of this is your core and your hips. For this reason, the warm-up often consists of drills. - **Technique and Positioning:** BJJ is designed so that a smaller, lighter person can control a larger, stronger opponent. To do this, you need to understand how a body works and how you can use gravity against someone. - **Safety:** We pay a lot of attention to the safe execution of techniques (such as escapes, passes, and submissions) and how to train injury-free. ### How is a Fundamentals Class Structured? #### Warm-up: Drills To gain better control over your body, it's important to practice common movements so they become automatic. For example: - **'Shrimps':** An essential movement that makes it easier for you to escape when someone is on top of you. - **Breakfalls:** Learning how to fall safely. - **'Technical Stand-up':** A way of standing up that prevents you from immediately being knocked back down. - **'Guard Retention':** Moving your legs in such a way that you can follow an opponent while lying on the ground. #### Drilling with a Partner The simplest techniques can be drilled with a partner, meaning you repeat them at a steady pace until they become second nature. A well-known example is the 'Toreando Pass', where you pass the legs like a matador by pushing them aside. #### Reviewing Technique The instructor demonstrates a specific technique or a series of movements step-by-step. You practice this together with a cooperative partner. We focus on the details: where do you place your hands, how do you use your weight, and how do you create the right leverage? ### Sparring and Training #### Positional Sparring: This is the perfect bridge between theory and practice. Instead of a completely free fight, you start from the position we just trained (e.g., *side control*). You try to apply the technique against a partner who is now offering resistance. As soon as someone scores or escapes, you reset the position and start again. This is a safe, controlled way to learn how to deal with resistance. #### Training (Free Rolling / Sparring) At the end of the class, there is time to 'roll' freely. Here, you put everything you've learned into practice. As a beginner, you are often paired with more experienced students who give you the space to work and learn in a safe environment. #### Cool-down & Stretching We end the class with a short cool-down and stretching exercises. This promotes recovery, increases your flexibility, and prevents injuries. ## Example of Drills This slightly older video was published by Henk when the gym was closed due to Corona, but it still gives a great impression of a possible way to warm up and train mobility. ### Which BJJ Techniques Do You Learn in the Fundamentals Class? BJJ revolves around the concept of 'Position before Submission'. That's why in the Fundamentals classes, you don't immediately learn complicated locks from impossible angles; instead, we focus on the most effective basic positions. Here is a selection of the main topics we cover: #### 1. Getting into the Right Position (Takedowns & Transitions) A fight always starts on the feet. You learn the basics of safely taking your opponent to the ground (takedowns) and how to end up dominant on top. #### 2. Maintaining Control and Escaping (Positional Control & Escapes) On the ground, there are a few fundamental positions you need to master. You learn both how to hold these positions (when you're winning) and how to escape from them (when you're in trouble): - **Side Control:** A dominant position where you lie perpendicular to your opponent. You learn how to apply heavy pressure here (control), but also how to use your hips to escape if you are on the bottom (escapes). - **The Mount:** The most dominant position where you sit on top of your opponent's chest/stomach. We train maintaining your balance, and crucially for beginners: *Mount Escapes* (like the famous 'bridge and roll' or 'Upa'), so you don't panic if you get stuck. - **Closed Guard:** The classic BJJ position where you lie on your back, but have your legs closed around the opponent's waist. You learn how to protect yourself from this defensive position and even launch attacks. #### 3. Submissions (Locks and Chokes) Only when you can control a position is it time to end the fight. In the Fundamentals, you learn the most proven and effective *submissions* from the positions mentioned above. Think of the **Armbar** from the mount, the **Triangle Choke** from the closed guard, or an **Americana** (shoulder lock) from side control. ## Ready to Step on the Mat? BJJ is a journey that starts with the basics. Discover the physical and mental benefits of our Fundamentals training for yourself in a friendly, respectful, and driven community. [Try our classes for 30 days!](/en/trial-class) ## Frequently Asked Questions #### How hard is BJJ for beginners? BJJ is quite a puzzle at the beginning, but it is accessible to everyone. Initially, it can feel overwhelming because movements on the ground are unnatural for the human body. Fortunately, our Fundamentals class is specifically designed to break this complex sport down into manageable steps. You slowly build up your technique and cardio. The most important thing is to leave your ego at home and accept that you will learn a lot from your mistakes early on. With consistency, you will notice massive progress within just a few weeks. #### What do I need for my first BJJ class? For your very first (trial) class, you can borrow a special BJJ uniform (a *Gi*). To participate safely and comfortably, we recommend the following: - **Sportswear without zippers or pockets:** Wear a comfortable, tight-fitting sports shirt (a so-called *rashguard* is ideal). You will borrow a Gi from us for your first class. - **Flip-flops / Sliders:** We train BJJ barefoot on the mat. However, as soon as you step off the mat (for example, to the locker room or the toilet), wearing flip-flops is mandatory. - **Short nails and no jewelry:** Because BJJ is a contact sport where we do a lot of grabbing (gripping), your finger and toe nails must be short and clean to prevent scratches. Additionally, take off all jewelry (rings, earrings, necklaces, watches) before stepping on the mat. - **A water bottle:** Ground fighting is physically demanding, so drinking plenty of water in between is important. - **A mouthguard (Optional):** Although the Fundamentals classes are very controlled and we don't do hard sparring immediately, a mouthguard is always a good investment in martial arts. However, it is not a strict requirement for your first class. #### What is the difference between Jiu Jitsu and BJJ? Although the names sound alike, they are two different sports in practice. - **Traditional (Japanese) Jiu Jitsu** was historically developed for samurai and combines throws, locks, and strikes, often trained against cooperative partners (katas). - **Brazilian Jiu-Jitsu (BJJ)** is an evolution of this, with an almost exclusive focus on **ground fighting**. In BJJ, you mainly train how to take an opponent to the ground, control them, and make them tap out via chokes or joint locks. Furthermore, sparring (rolling) against a fully resisting opponent is a core component of BJJ, making it highly effective and realistic. #### How often should you train BJJ as a beginner? For beginners, we recommend training **2 to 3 times a week**. This is the "sweet spot" for building muscle memory and mastering the techniques, without overloading your body. Training once a week is a fine start, but you will notice it takes longer to remember the complex movements. Are you training more than three times a week? Then pay close attention to your recovery. Consistency is more important than intensity in the beginning. #### Is BJJ good for self-defense? Yes, BJJ is considered worldwide as one of the most effective martial arts for self-defense. The reality of a street fight is that it often ends up on the ground. BJJ teaches you exactly what to do in that situation. Because the sport is based on technique, timing, and leverage rather than brute strength or striking, it allows a smaller person to defend themselves against a larger, more aggressive attacker, without causing unnecessary injury.