Starting Brazilian Jiu-Jitsu can feel like getting dropped in the middle of a chess match—without knowing the rules. You’ll start learning some basic BJJ white belt techniques and eventually how to fight. But really, you’re learning how to move. How to escape. How to survive. How to submit an opponent.
And if you’re just starting out as a white belt, this is the stuff that matters most. Not flashy moves. Not cool tricks. Just solid, smart techniques that actually work.
Let’s break it down—nice and simple.
The Most Essential BJJ Movements for White Belts
Before you can roll smooth or tap anyone out, you’ve gotta get the basics down. Learning these core moves will help you survive tough spots, escape bad positions, and start attacking with real purpose.
Here’s a solid list of essential BJJ white belt techniques—covering the key stuff like positions, submissions, sweeps, passes, and escapes.
| Basic Movements | Basic Submissions |
| – Bridging – Shrimping – Technical standups – Sprawl – Forward/backward rolls | – Triangle choke – Armbar submission – Kimura lock – Guillotine choke |
| Guard Passing Moves | Sweeping movements |
| – Over-under guard pass – Double underhook pass – Single underhook pass – Toreando guard pass – Knee slide pass | – Hip bump sweep – Scissor sweep – Pendulum sweep – Elevator sweep – Flower Sweep – Double ankle sweep – Lumberjack sweep |
| Escapes Techniques | Other Techniques |
| – Side control escapes – Basic mount escapes – Back control escapes – Bottom turtle escapes – Knee on belly escapes | – Single-leg move – Double-leg takedown – Arm Drag Takedown |
Must-Know Movements for White Belts
These basic movements are your real first techniques. Before you start tapping people out, you’ve gotta learn how to move on the mat.
- Bridging: Helps you escape from mount or side control. It’s just using your hips and legs to bump someone off.
- Shrimping: Creates space. You’ll use it a lot when you’re stuck under someone.
- Technical Stand-Up: A safe way to get back on your feet without giving your back or getting swept.
- Sprawl: This is your takedown defense. Drop your hips and stop the shot.
- Forward & Back Rolls
Helps you move safely and learn to fall without injury.
These drills might feel awkward at first—but they build your foundation.
Basic Jiu-Jitsu Submissions to Learn First
Let’s be real—you won’t be tapping black belts on day one. But you can start learning how submissions work.
Here are the four you’ll use the most as a beginner:
- Triangle Choke: Wrap your legs around their neck and arm to choke them. It’s slick and works from guard.
- Armbar: One of the first you’ll drill. Attacks the elbow. Shows up everywhere in BJJ.
- Kimura: A shoulder lock. Strong and simple. Works from guard, side control, and more.
- Guillotine Choke: Great for when someone shoots in. Wrap their neck and squeeze.
Fundamental Guard Passing Techniques for White Belts
Passing the guard is critical for advancing position and controlling the fight.
- Knee Cut/Slice Pass: Excellent for slicing through the opponent’s guard to achieve a dominant position.
- Over-Under Pass: A robust technique that uses body weight and control to pass the guard.
- Single Underhook Pass: Effective for manipulating your opponent’s legs and gaining control.
Basic Sweeping Techniques for White Belts
Sweeps allow you to reverse a disadvantageous position:
- Hip Bump Sweep: Useful from the closed guard, this can transition into submissions.
- Scissor Sweep: Effective for manipulating your opponent’s posture and transitioning into attacks.
- Pendulum Sweep: Ideal for dynamic guard play and effective in Gi and No-Gi settings.
- Elevator and Double Ankle Sweeps: These are versatile and can set up various offensive options.
Escape Techniques BJJ White Belt
You’ll spend a lot of time stuck under someone at first. That’s normal. These escapes are your way out:
- Side Control Escapes: Get your guard back or roll out to a better spot.
- Mount Escapes: Bridge and shrimp. Or trap and roll. Key to surviving when someone’s on top.
- Back Control Escapes: Protect your neck. Peel the hooks. Turn into them when you can.
- Knee on Belly / Turtle Escapes: These teach you how to move under pressure and find space again.
Final Word: Don’t Try to Learn It All at Once
The white belt phase can be daunting. But here’s the truth: You don’t need to know everything right away.
Just start with the basics. Drill them often. Ask questions. And most of all—keep showing up.
These essential BJJ white belt techniques will carry you through your early months (and even years) of training.
No need to rush. Build your base, roll smart, and enjoy the process.
Feel lost on the mats? Grab The White Belt Blueprint — simple tips to help you start BJJ without the confusion. It’s the stuff every beginner wishes they knew on day one.
