The 7 Most Common Beginner Mistakes in BJJ—And How to Avoid Them
Starting Brazilian Jiu-Jitsu can feel like stepping into a whole new world. Whether you’re training to get in shape, learn self-defense, or challenge yourself mentally, it’s natural to feel overwhelmed in your first few classes. At Torrent Brazilian Jiu-Jitsu in Hanover and Pembroke, MA, we love helping new students find their footing.
Everyone makes mistakes when they start—but with the right mindset and a little guidance, you can avoid the most common pitfalls. Here are 7 beginner BJJ mistakes we see often—and what you can do instead to build good habits, grow your skills, and enjoy the journey.
1. Using Too Much Strength
Why it happens:
New students often rely on muscle to power through movements, especially when techniques feel unfamiliar.
Why it holds you back:
Using strength instead of proper technique leads to exhaustion, sloppy form, and missed opportunities to truly learn.
How to fix it:
Focus on technique over force. BJJ is about leverage and timing—not brute strength. Slow down and ask your instructor if you’re unsure. Over time, you’ll find you can do more with less effort.
2. Holding Your Breath
Why it happens:
When you’re concentrating or under pressure, it’s easy to forget to breathe—especially during sparring or intense drills.
Why it holds you back:
Holding your breath increases fatigue and tension, making you more likely to panic or lose focus.
How to fix it:
Practice breathing through your nose during rolls and remind yourself to exhale with movement. Controlled breathing helps you stay calm and last longer on the mat.
3. Skipping Warm-Ups and Drills
Why it happens:
Some beginners underestimate the value of warm-ups or want to get straight to sparring.
Why it holds you back:
Warm-ups build the movement patterns and cardio you need. Drills reinforce essential skills like shrimping, bridging, and guard retention.
How to fix it:
Commit to the full class structure. Warm-ups prepare your body and brain, while drills build the foundation for everything else. Trust the process—it pays off faster than you think.
4. Ignoring Defense
Why it happens:
It’s tempting to focus only on submissions or trying to win rolls.
Why it holds you back:
Without a solid defense, you’ll spend most of your time stuck in bad positions—and miss the bigger picture of BJJ strategy.
How to fix it:
Learn to survive first. Focus on escaping positions and staying calm under pressure. Defense builds confidence and makes your offense more effective when you’re ready.
5. Being Afraid to Tap
Why it happens:
New students sometimes feel like tapping is losing—or are too proud to admit when they’re caught.
Why it holds you back:
Waiting too long to tap can lead to injuries and slows your learning. Every tap is a lesson.
How to fix it:
Tap early and often. It’s not defeat—it’s feedback. You’ll learn faster, stay safer, and earn respect from your training partners.
6. Overcommitting to Techniques
Why it happens:
You learn a new move and want to hit it every roll—even when it’s not the right situation.
Why it holds you back:
Forcing a technique can create bad habits or leave you exposed. BJJ is about adapting to the moment.
How to fix it:
Work on timing and feel rather than forcing. Ask your instructor when a move works best and what to look for. Be patient—your go-to techniques will come naturally over time.
7. Not Asking Questions or Seeking Feedback
Why it happens:
Some students feel shy, worry about “bothering” the instructor, or aren’t sure what to ask.
Why it holds you back:
Without feedback, it’s easy to repeat the same mistakes—and miss small tweaks that could make a big difference.
How to fix it:
At Torrent BJJ, we encourage questions. Our instructors love helping beginners build confidence and clarity. If something doesn’t make sense, just ask!
Mistakes Are Part of the Process
Everyone makes mistakes in the beginning. What matters is how you respond. The best BJJ students aren’t the ones who get everything right—they’re the ones who keep showing up, ask for help, and stay open to learning.
At Torrent Brazilian Jiu-Jitsu, we pride ourselves on creating a friendly, supportive environment where beginners feel welcome and encouraged. Whether you're starting BJJ in Hanover MA or looking to learn Jiu-Jitsu in Pembroke MA, our experienced instructors and passionate community are here to guide you every step of the way.
Ready to Start Your Journey?
We offer beginner-friendly classes, expert instruction, and a team that truly wants to see you succeed. Have questions? Want to try a free class? Contact us today—we’d love to meet you and help you take the first step!