Learn Jiu Jitsu at Home: A Comprehensive Guide

learn jiu jitsu at home

The CoVid-19 years have changed the way people train martial arts, including Brazilian jiu-jitsu. As a result, people are less likely to train at dojos than they used to be. Therefore, training at home can be an excellent alternative to staying active or improving fighting skills. So, you’re probably wondering, can I train Brazilian Jiu Jitsu at home?

You can practice Brazilian Jiu Jitsu at home. Still, it won’t be easy and will not replace training at the dojo. It is a highly technical martial art that requires physical and mental strength.

This comprehensive guide article covers everything you need to know about properly training Brazilian Jiu Jitsu at home. We’ll go over topics like choosing the right equipment, developing a training program, etc. Keep an eye out!

Can You Learn Jiu Jitsu at Home?

drilling in bjj

Learning Brazilian Jiu Jitsu at home may be difficult because it is a partner-based martial art. However, depending on your objectives and BJJ practice level, it is conceivable and cannot replace practicing at the dojo.

We are in the information age. Everyone owns a smartphone, laptop, or computer. Wi-Fi is provided, and every single tutorial is available online. So you can learn anything at home, including BJJ martial art; however, your progress pace is likely uncertain. Here is why?

Brazilian jiu-jitsu is done with a partner under the supervision of an instructor. A skilled coach teaches pupils the fundamental techniques, corrects their faults, assists them in tracking their progress, encourages them, prepare them for competitions, and so forth.

So, if you want to learn BJJ at home by yourself, you must have great intrinsic motivation, track your performance to improve, fix your faults, etc. But how?

  1. First, you must be knowledgeable about jiu-jitsu and the type of exercises you’re looking to do at home. Otherwise, your training will be a waste of time.
  2. Track your movement by hanging a massive mirror on the wall or filming yourself while performing the various exercises and workouts.
  3. Keep a journal and a notepad to track your development.
  4. Look for online classes to help you improve your knowledge and correct your training mistakes.

So, overcoming the mentioned problems is an excellent first step toward a successful Brazilian jiu-jitsu home workout.

How to Start Learning Jiu-Jitsu at Home Alone? 

To learn Jiu Jitsu at home, you’ll need to sign up for some online courses, get the essential equipment, prepare your training space, etc.

You’re trying to stay in shape while spending more time with your family or improving your jiu-jitsu skills. The following are excellent suggestions for improving your grappling skills from the comfort of your home.

  1. Determine Your Home Training Location

Selecting a calm space is the first step toward having fruitful jiu-jitsu training sessions at home since random changes are a terrible idea.

  1. Preparing Your Training Place

Furnish the training room with the necessary equipment, including mirrors, mats, weights, etc. Moreover, music from your cell phone can motivate you in the early phases of your martial arts home training; later, consider stereo.

  1. Define Home BJJ Training Goal

A jiu-jitsu home workout might include various activities like strength and conditioning, solo drills, etc.

  1. Improve Your Jiu Jitsu Understanding

A healthy jiu jitsu practice takes place in dojos with at least one other training partner and under the supervision of teachers, especially for BJJ beginners. However, if you learn at home, you will lack knowledge of this martial art.

As a result, you should look for more resources online to supplement your expertise. For example, you can enroll in BJJ online courses, keep up with dedicated jiu-jitsu YouTube channels and forums, read books, etc.

  1. Track Your Progress

Tracking your Brazilian jiu-jitsu training is critical to your growth. It allows you to analyze your qualities and weaknesses for further improvement. For example, you can utilize a journal to take notes about techniques, drills, etc.

Best Jiu Jitsu Exercices at Home

BJJ is a great martial art and combat sport focusing on grappling and ground fighting. You may do several workouts at home to increase your performance, strength, and fitness level.

Although, it is critical to understand these movements’ mechanisms before trying them at home. The following are the most excellent jiu-jitsu home drills and workouts without a partner:

  • Bridging Movement

The bridging is a fundamental Brazilian jiu-jitsu move that you can do at home without a training partner. It can help you get out of (or into) various positions. 

The BJJ bridge can help you escape several bottom situations, such as the bottom side control and mount position, to name a few examples.

  • Shrimping Movement

Shrimping (hip escape) is another fundamental movement that can be performed solely at home. It is an effective movement that can help you improve your overall skill level.

For example, you can use the shrimp move to regulate the distance between you and your opponent, recover the guard, escape the knee on the belly or the bottom side control, etc.

  • Technical Stand Up

The technical standup is an essential movement that novice practitioners should learn, comprehend, and perfect from their first days on the mat. Besides, It’s another move you can do at home.

Technical standup movement might aid in establishing space between you and your opponent. It may also be utilized to break your opponent’s grasp when you move from a sitting to a neutralized standing position.

  • Sprawl Move

The sprawl is one of the most fundamental moves for white belts to learn from their first days on the mat. It is done by driving your hips flat toward the floor, making it difficult for your opponent to move your center of gravity.

The sprawling movement, for example, can help you defend against single or double-leg takedowns. However, to complete a successful sprawling move, you must react explosively and quickly at the appropriate timing.

So practicing the sprawling movement at home will aid in improving your jiu-jitsu skills.

  • Forward and Backward Rolls

Forward and backward rolls are two of the most fundamental jiu-jitsu movements. Because they do not require a training partner, you can practice them at home and improve your skills.

The back roll allows you to roll over your shoulders to protect your back or head from an attacking attempt. In addition, it can be used to counter some guard passes, enter submissions, or escape from vulnerable positions.

Aside from that, the forward roll can help you avoid awkward positions like the bottom turtle. In addition, it can help you protect your head or neck from injury in some sweeps variations.

  • Kick and Rock Drill

The Rock And Kick is an essential jiu-jitsu move. It is possible to do it solely and teach it to beginner white belts from their first days on the mats.

The kick and Rock Drill movements are done by laying back and driving your legs up to the sky. As a result, it is an excellent drill to get better at executing guard attacks such as the triangle choke, omoplata, or armbar.

  • Bear Crawl Jiu-Jitsu Drill

The bear crawl is one of the basic exercises taught to practitioners and can be done at home. It’s a guard passing exercise that will help you improve your speed, mobility, and agility to become a great guard passer.

  • Lunge Hip Flexor Stretch

The lunge hip flexor stretch is one of the best exercises for BJJ that you should include in your flexibility routine. It will assist you in stretching your hip flexor.

Source: AskDoctorJo

  • 90/90 Hip Stretch

90/90 hip stretch is another fantastic exercise that can be done at home without a training partner. It’s an excellent stretch for hip mobility and flexibility.

The 90/90 hip exercise is a well-known stretching exercise in which your hips should be at a 90-degree angle and your feet flat on the mat or a chair. It will stretch and rotate your hip both outwardly and internally, which helps improve the execution of your grappling techniques.

  • Hinge Stretch

The hinge stretch is another excellent exercise that you should do to get better at jiu-jitsu. It can be performed from the 90/90 core posture and will help you open up, stretch, and strengthen your hip.

  • Crossover Glute Stretch

The crossover glute stretch is one of the most valuable stretches for Brazilian jiu-jitsu. It is possible to do without BJJ training partners, and it will help you develop flexible and powerful glutes.

Best Jiu Jitsu Workout at Home

A jiu-jitsu workout performed at home may include various exercises, including strength and conditioning, solo drills, and other similar routines.

The following video demonstrates some BJJ drills and movements that you can do alone at home. It includes some great solo exercises such as shrimping, bridging, sit-outs, directional rolls, position switches, sweeps drilling, etc.

Source: Knight Jiu-Jitsu

Need more BJJ home exercises!

Andre Galvao demonstrates a great solo drill circuit at home to boost your strength and conditioning in the following video.

Source: Atos Jiu-Jitsu HQ

In the following video, you’ll get some exercises that will boost your flexibility on getting better at jiu-jitsu.

Source: Tom Merrick

Final Thoughts

Brazilian Jiu Jitsu is a powerful martial art and combat sport emphasizing grappling and ground fighting. It is a fantastic exercise with numerous benefits for both adults and children.

Undoubtedly, BJJ is now widely regarded as one of the most effective martial arts for self-defense, and it is frequently used by law enforcement and military personnel.

A structured jiu-jitsu home workout is beneficial for improving grappling techniques execution and increasing your strength and conditioning.

Although learning BJJ at home can be challenging, it cannot replace training at a dojo. However, it can be a great alternative if you are on vacation or cannot train at the gym.

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