If you’re looking for a way to move your body that builds strength, boosts your mobility and improves your mental agility, you need to try Brazilian jiu-jitsu (also known as BJJ).
Many people assume martial arts aren’t for them. I certainly never thought it was something I would enjoy. Working as a fitness writer, I’ve tried countless forms of exercise over the years, but grappling on the floor with a stranger had never appealed to me.
But when I recently tried BJJ, I discovered there’s much more to it. Not only did I learn lots of new skills in one session, it also challenged my strength, fitness and mobility—and I was laughing almost the whole time.
I now believe it’s one of the best ways for people of any age to move, especially if you have longevity in mind.
What is Brazilian jiu-jitsu?
BJJ is a martial art involving grappling, which often looks like rolling around on the floor with a partner. But it isn’t about sheer force—it involves specific sequences and techniques, like chokes and headlocks, to come out on top.
What are the benefits of Brazilian jiu-jitsu?
BJJ can be beneficial at any age.
“One of the best parts of jiu-jitsu, especially at the beginning, is body control and body awareness—you start to become conscious of your weight distribution, like where you’re placing your feet,” says Nia Blackman, a black belt and coach at ARMA, a BJJ gym in Clapham, London.
It’s also great for cognitive function, setting it apart from other forms of exercise. “In combat sports, there’s a lot of decision making,” says Blackman. “Jiu-jitsu really helps with staying calm under pressure, too.”
It’s also a fantastic way to develop your range of motion and flexibility. “It very much ties into mobility because the more mobile you are, the more you can flow,” Blackman explains.
My experience of Brazilian jiu-jitsu
I was lucky enough to have a one-to-one session with Blackman.
I was nervous about training with a black belt—would I get hurt?—but this wasn’t the case at all.
“A lot of people hear jiu-jitsu, think of Marvel film stunt sequences and think I can’t do that,” Blackman told me. “But the beginning of the journey is about learning basic movements rather than full-on sparring.”
In fact, Blackman started the session by teaching me some solo exercises, including how to fall to the floor and get back up.
“The biggest thing, especially when you start jiu-jitsu is learning how to fall, how to break your fall and how to get up safely,” says Blackman.
We then went through sequences together, starting in a closed guard position with Blackman sitting on her knees and me lying on my back with my legs around her waist. From there, she taught me how to maneuver both our bodies in order to tackle her or get her into a hold.
Writer Alice Porter being taught a sequence by Blackman
(Image credit: ARMA)
The session challenged my mobility and strength as much as a typical strength workout. Instead of using weights as resistance, I was using another person. It required more mental energy too, making BJJ a great way to keep your brain active as much as your body.
I also had more fun than I’ve had exercising in years. “It’s kind of like letting out your inner child,” Blackman told me. I 100% agree.
Three solo beginner-friendly Brazilian jiu-jitsu-inspired moves
You don’t need a partner to start practicing BJJ. If you’re interested, but don’t have anywhere nearby to practice, or want to prep at home, Blackman has shared three BJJ-inspired moves to help you work on mobility and skills.
“There are a lot of basic moves that you don’t do in everyday life that you’ll have to learn before you start actually doing jiu-jitsu,” says Blackman.
1. Technical stand-up
Getting off the floor efficiently isn’t just key to this sport—it’s useful for everyday life too. The technical stand-up is how you do it in jiu-jitsu.
- Sit on the floor with your right leg stretched out in front, and your left leg bent, foot flat on the floor.
- Place your right hand on the floor behind you, connecting your left elbow to your left knee.
- Shift your weight onto your right hand and lift your hips, balancing with the left arm out in front.
- Bring your right leg behind your right hand, coming into a wide squat position. You can come into a kneeling position first if you prefer.
- Slowly stand up, taking your hands off the floor and bringing your feet into a parallel position.
- Complete 10 repetitions.
2. Hip escape
A hip escape is a defensive move in jiu-jitsu. “In jiu-jitsu as a whole, you want to create angles,” Blackman says. “If you want to escape from under someone, then hip escapes are really helpful.”
- Lie on your back with your feet close to your hips.
- Bend your arms so your hands are hovering over your chest, palms facing up.
- Thrust your hips up, then turn onto your side, shifting your weight onto your shoulders and sidebody.
- Then push your legs out to drive your hips behind you.
- Repeat on the other side.
- Complete 10 repetitions.
3. 90-90
Hip mobility is essential to jiu-jitsu and working them through this range of motion will help with a variety of moves. You might have come across this move before.
- Sit on the floor with one leg bent in front at 90°, the other leg to your side, also bent at 90°.
- Keeping your torso upright, rotate your legs so the opposite leg is forward.
- Then push up through your hips onto your knees.
- Pause at the top, then return to your starting position and repeat on the other side.
- Complete 10 repetitions on each side.