Jiu Jitsu, known as the “gentle art,” is a martial art that emphasizes leverage, technique, and strategy over brute strength. Mastery of essential techniques is crucial for both beginners and advanced practitioners. This comprehensive guide covers ten fundamental Jiu Jitsu techniques, providing step-by-step instructions, tips for mastering each move, and insights from seasoned experts. Whether you’re a novice or a seasoned grappler, these techniques will form the foundation of your Jiu Jitsu journey.
1. The Hip Escape (Shrimping)
Overview: The hip escape, or shrimping, is a fundamental movement used to create space and escape from various positions. It is essential for transitioning between positions and escaping from underneath an opponent.
Step-by-Step Instructions:
- Start lying on your back with your knees bent and feet flat on the mat.
- Push off one foot and lift your hips slightly off the ground.
- Slide your hips away from the pushing foot while simultaneously turning onto your side.
- Repeat on the opposite side, creating a zigzag movement.
Tips for Mastery:
- Keep your elbows tight to your body to prevent your opponent from securing grips.
- Practice the movement slowly at first, focusing on proper technique and smooth transitions.
Expert Insight: “Shrimping is the cornerstone of defensive Jiu Jitsu. Mastering this technique will significantly improve your ability to escape and transition.” – Professor John Danaher, Renowned Jiu Jitsu Instructor.
2. The Guard Pass
Overview: The guard pass is a technique used to move from your opponent’s guard to a dominant position, such as side control or mount. Effective guard passing is crucial for controlling and dominating your opponent.
Step-by-Step Instructions:
- Posture up in your opponent’s guard, keeping your back straight and hands on their hips.
- Break your opponent’s guard by pushing their knee down and stepping one leg back.
- Slide your knee across your opponent’s thigh, applying pressure to keep them pinned.
- Transition to side control by bringing your other leg around and securing your position.
Tips for Mastery:
- Maintain a strong posture to prevent your opponent from breaking your balance.
- Use your body weight to apply pressure and control your opponent’s movements.
Expert Insight: “Passing the guard is about patience and pressure. Take your time, control your opponent, and methodically work to improve your position.” – Roger Gracie, 10-time World Jiu Jitsu Champion.
3. The Triangle Choke
Overview: The triangle choke is a powerful submission that involves trapping your opponent’s head and arm between your legs, cutting off blood flow to the brain. It is a versatile technique applicable from various positions.
Step-by-Step Instructions:
- From the guard, control one of your opponent’s arms and pull it across your body.
- Use your legs to create an angle, positioning one leg across the back of your opponent’s neck.
- Lock your legs together by placing your foot behind your opposite knee.
- Squeeze your legs together and pull down on your opponent’s head to finish the choke.
Tips for Mastery:
- Keep your opponent’s posture broken to prevent them from escaping.
- Adjust the angle of your hips to increase the pressure of the choke.
Expert Insight: “The triangle choke is about angles and leverage. Perfect your setup, and you’ll find success with this submission.” – Rener Gracie, Co-Founder of Gracie University.
4. The Armbar
Overview: The armbar is a classic submission that targets your opponent’s elbow joint. By hyperextending the arm, you can force your opponent to tap out, preventing potential injury.
Step-by-Step Instructions:
- From the guard, control one of your opponent’s arms and place your opposite foot on their hip.
- Pivot your body to create an angle, swinging your leg over your opponent’s head.
- Secure the arm by squeezing your knees together and pulling down on their wrist.
- Extend your hips upward to apply pressure and finish the submission.
Tips for Mastery:
- Control your opponent’s posture to prevent them from stacking and escaping.
- Keep your knees tight to maintain control and increase the effectiveness of the submission.
Expert Insight: “The armbar is a fundamental submission that every practitioner should master. Focus on control and precision for maximum effectiveness.” – Marcelo Garcia, 5-time World Jiu Jitsu Champion.
5. The Kimura
Overview: The Kimura is a shoulder lock that can be applied from various positions, including the guard, side control, and mount. It targets your opponent’s shoulder joint, forcing them to submit.
Step-by-Step Instructions:
- From the guard, control your opponent’s wrist with your same-side hand.
- Reach over their arm with your opposite hand and grab your own wrist, creating a figure-four grip.
- Use your legs to break your opponent’s posture and pull their arm towards their back.
- Rotate your body to the side, applying pressure to your opponent’s shoulder to finish the submission.
Tips for Mastery:
- Maintain a tight grip on your opponent’s wrist to prevent them from escaping.
- Use your whole body to apply pressure, not just your arms.
Expert Insight: “The Kimura is a powerful submission that can be set up from many positions. Focus on your grips and body positioning for success.” – Eddie Bravo, Founder of 10th Planet Jiu Jitsu.
6. The Rear Naked Choke
Overview: The rear naked choke (RNC) is a highly effective submission that targets your opponent’s neck, cutting off blood flow to the brain. It is often applied from the back mount position.
Step-by-Step Instructions:
- From the back mount, secure a seatbelt grip with one arm over your opponent’s shoulder and the other under their armpit.
- Slide your choking arm around your opponent’s neck, positioning your elbow under their chin.
- Lock your hands together by placing your opposite hand on your bicep and your choking hand behind your opponent’s head.
- Squeeze your elbows together and apply pressure to finish the choke.
Tips for Mastery:
- Maintain control of your opponent’s back to prevent them from escaping.
- Use your whole body to apply pressure, not just your arms.
Expert Insight: “The rear naked choke is one of the most effective submissions in Jiu Jitsu. Perfect your back control and you’ll have a powerful weapon in your arsenal.” – Rickson Gracie, Legendary Jiu Jitsu Practitioner.
7. The Guillotine Choke
Overview: The guillotine choke is a versatile submission that can be applied from standing, guard, or top positions. It targets your opponent’s neck, cutting off airflow or blood flow to force a submission.
Step-by-Step Instructions:
- From the guard, control your opponent’s head and wrap your arm around their neck.
- Lock your hands together, creating a strong grip.
- Use your legs to break your opponent’s posture and pull their head towards your chest.
- Apply pressure by squeezing your arms together and lifting your hips.
Tips for Mastery:
- Ensure your grip is tight to prevent your opponent from escaping.
- Use your legs to control your opponent’s posture and increase the effectiveness of the choke.
Expert Insight: “The guillotine choke is a quick and powerful submission. Focus on your grip and positioning to make it even more effective.” – Jeff Glover, ADCC Medalist.
8. The Sweep
Overview: Sweeps are techniques used to reverse positions, allowing you to move from a defensive to an offensive position. Effective sweeps can turn the tide of a match.
Step-by-Step Instructions:
- From the guard, control your opponent’s wrist and opposite ankle.
- Use your legs to create an angle and pull your opponent off balance.
- Sweep your opponent by lifting their leg and pushing with your other leg.
- Transition to a dominant position, such as mount or side control.
Tips for Mastery:
- Focus on timing and leverage to execute effective sweeps.
- Control your opponent’s posture to prevent them from countering your sweep.
Expert Insight: “Sweeps are about timing and balance. Master these elements and you’ll be able to control the pace of the match.” – Caio Terra, 10-time World Jiu Jitsu Champion.
9. The Guard Retention
Overview: Guard retention is the ability to maintain your guard and prevent your opponent from passing. It is a crucial skill for both defense and setting up attacks.
Step-by-Step Instructions:
- Use your legs to create frames and keep your opponent at a distance.
- Control your opponent’s grips and posture to prevent them from establishing control.
- Use hip escapes and leg movements to re-establish your guard if your opponent attempts to pass.
- Transition to offensive techniques when the opportunity arises.
Tips for Mastery:
- Keep your hips mobile and use your legs to create distance.
- Control your opponent’s grips to prevent them from passing your guard.
Expert Insight: “Guard retention is about staying one step ahead of your opponent. Stay mobile and control their grips to keep your guard intact.” – Rafael Mendes, 6-time World Jiu Jitsu Champion.
10. The Back Take
Overview: The back take is a technique used to transition to your opponent’s back, one of the most dominant positions in Jiu Jitsu. From the back, you have numerous submission opportunities.
Step-by-Step Instructions:
- From side control or mount, control your opponent’s hips and create an angle.
- Use your hooks to secure your opponent’s hips and establish back control.
- Secure a seatbelt grip with one arm over your opponent’s shoulder and the other under their armpit.
- Transition to a dominant position, such as back mount, and look for submission opportunities.
Tips for Mastery:
- Control your opponent’s hips to prevent them from escaping.
- Use your hooks to maintain control and create submission opportunities.
Expert Insight: “The back is the most dominant position in Jiu Jitsu. Control your opponent’s hips and use your hooks to secure the position and look for submissions.” – Bernardo Faria, 5-time World Jiu Jitsu Champion.
Mastering these ten essential techniques will provide a strong foundation for your Jiu Jitsu journey. Each technique requires practice, patience, and dedication to perfect. By focusing on these fundamentals, you will develop a well-rounded skill set that will serve you well in both training and competition. Remember, Jiu Jitsu is a journey of continuous learning and improvement. Embrace the process, seek guidance from experienced practitioners, and never stop refining your techniques.
