The Top 5 Skills Every White Belt Needs to Focus On in Brazilian Jiu-Jitsu

nmtdesignstudios
Aug 15
3 min read

Starting Brazilian Jiu-Jitsu (BJJ) is exciting, but it can also feel overwhelming. There are hundreds of techniques, countless positions, and a never-ending stream of details to remember. The good news? You don’t need to master everything right away. As a white belt, focusing on a few key skills will help you succeed in the long run and keep you progressing faster than trying to learn it all at once.

At Jiu-Jitsu Columbus, we guide new students toward the fundamentals that matter most. Here are the top five skills every white belt should prioritize.

1. Learn How to Shrimp and Bridge

Movement is the foundation of defense. Shrimping (hip escape) and bridging (upa) are two key techniques that help you escape bad positions like mount and side control. They may not be glamorous, but they’re lifesavers, and you’ll use them throughout your BJJ journey. Practice them until they become automatic, both in warm-ups and during live rolling.

Pro Tip: Don’t just move your hips, understand why you’re doing it and where you want to go. Purposeful movement beats random scrambling every time.

2. Focus on Posture and Base

Posture is your shield; your base is your anchor. Whether you’re inside someone’s guard or defending a sweep, a solid posture and strong base prevent you from being controlled. This involves keeping your spine aligned, your weight balanced, and your limbs protected from attacks. Without these fundamentals, even the most advanced techniques will fall short.

Pro Tip: When in doubt, widen your base, lower your hips, and keep your head up. Stability beats speed for beginners.

3. Understand the Guard

Guard isn’t just one position; it’s an entire system of control and attacks. As a white belt, you don’t need to know every guard variation, but you should grasp the concept: use your legs, hips, and grips to control your opponent’s posture and movement. Starting with closed guard and basic open guard concepts is a good place to begin.

Pro Tip: Think “control before submission.” Don’t chase armbars or triangles until you’ve broken your opponent’s posture.

4. Master a Few High-Percentage Escapes

Escaping bad positions is a crucial survival skill in BJJ. Learn a few reliable escapes from mount, side control, and back control, and practice them regularly. This will not only keep you safe but also boost your confidence to try new techniques during rolls.

Pro Tip: Practice your escapes against gradually increasing resistance. If you can break free from a higher belt holding you down, you’re on the right track.

5. Breathe and Stay Calm Under Pressure

It’s easy to panic when someone’s on top of you, especially if you’re new. But panicking wastes energy and leads to mistakes. Focus on controlled breathing and keeping your body relaxed until it’s time to move. This mental skill is just as important as any technique.

Pro Tip: If you catch yourself holding your breath, consciously exhale and refocus. Staying calm under pressure is a superpower in BJJ.

Final Thoughts

At the white belt stage, your goal isn’t to “win” rolls, but to build a solid foundation to grow from. Focus on shrimp and bridge techniques. Keep a strong posture and stable base. Learn to control situations and escape when needed. Most importantly, stay calm and breathe. These skills will serve you from your first class all the way to black belt.