White Belt BJJ Mistakes: Poor Posture and Base


BJJ Whit Belt

Poor posture and base are common mistakes for white belt Brazilian Jiu-Jitsu (BJJ) practitioners. Here’s why they’re important and how to improve them.



Good posture is crucial in BJJ because it helps you maintain balance, defend against attacks, and execute techniques effectively. Poor posture makes you more vulnerable to sweeps, submissions, and positional control by your opponent.

Common Mistakes

Slouching: Allowing your back to round or your shoulders to collapse forward.

Head Position: Looking down instead of keeping your head up, which can affect balance and awareness.

How to Improve

Focus on keeping your spine straight: Imagine a string pulling the crown of your head towards the ceiling.

Engage your core muscles: This helps to stabilize your torso and maintain good posture.

Practice maintaining posture during drills and sparring sessions.



Base refers to your stability and ability to maintain balance while performing techniques or defending against attacks. A strong base makes it harder for your opponent to sweep you or achieve dominant positions.

Common Mistakes

Overextending: Reaching too far or leaning too much in one direction, which can compromise your balance.

Narrow Stance: Having your feet too close together, making it easier for your opponent to knock you off balance.

How to Improve

Maintain a wide and stable stance: Keep your feet shoulder-width apart or wider to distribute your weight evenly.

Lower your center of gravity: Bend your knees slightly to create a lower base, making it harder for your opponent to disrupt your balance.

Stay mobile: Move with small steps and adjust your base as needed to maintain balance and control.

Final Thoughts

Additionally, consistent drilling and rolling with partners of varying skill levels can help you develop better posture and base over time. Don’t be afraid to ask your instructor or training partners for feedback on your posture and base, as they can provide valuable insights and corrections.

Contact Professor Jodey Ingalls if you have any questions or would like to know more.

Pure Martial Arts & Fitness - Professor Jodey Ingalls

Pure Martial Arts & Fitness – Professor Jodey Ingalls