When you first step into a Brazilian Jiu Jitsu (BJJ) gym, there’s a common belief floating around: it’s either strength or technique. Maybe you’ve heard something like, “Don’t use strength,” or maybe you’ve even felt like you have to muscle your way through tough situations on the mat. But what if I told you that strength can actually hold you back in Brazilian Jiu Jitsu if not used the right way?
As a black belt, I’ve seen it all—new students who rely on strength to survive and more advanced practitioners who have learned how to blend strength and technique seamlessly. The surprising truth? Strength isn’t bad. In fact, it can be a powerful tool. But if you lean on it too much, it can stunt your growth. Let’s dig into how strength plays a role in your Brazilian Jiu Jitsu game—and how to make sure it’s helping, not hurting, your progress.
The Myth of “Strength vs. Technique”
The Common Misconception
One of the biggest misconceptions in Brazilian Jiu Jitsu is that it’s either strength or technique—you can’t use both. In the early days of training, I remember thinking that if I could just get stronger, I’d win more rolls. Sound familiar? This mindset can lead to some quick wins against beginners or people who are smaller, but it eventually becomes a major roadblock in your development.
The truth is, strength and technique aren’t enemies. They’re partners. The best practitioners find the sweet spot where they blend strength with solid technique, using their physical abilities at the right moments. You’ll see top-level athletes in Brazilian Jiu Jitsu who are both technical and strong, but they don’t just rely on brute force to win.
Why Relying Solely on Strength Can Be a Crutch
Here’s where strength can actually hurt your Brazilian Jiu Jitsu progress: if you rely on it too much, you miss out on learning proper technique. It’s like using a cheat code that works for a while but doesn’t allow you to master the finer details.
I’ve had students who are strong as bulls, and in the beginning, they get by on that. But when they face more technical opponents, they hit a wall. They’re stuck because they never learned to escape, pass guard, or submit opponents using leverage and timing. If you rely on strength, it can become a crutch, something you depend on to “muscle through” instead of focusing on improving your technique.
How Strength Can Hold You Back in Brazilian Jiu Jitsu
Limiting Your Learning Curve
Using strength to get through tough spots in rolling can be tempting, especially when you’re tired or under pressure. But the downside is that it limits how much you learn. When you “muscle” your way out of an armbar, you may escape that time, but you haven’t actually learned the proper way to escape it.
I remember a time when I was a white belt during sparring. I tried to use strength to escape from an armbar with a high-level belt, and my strength couldn’t save me. He tightened the position, and I had no technical answer. That’s when I realized I had to start paying more attention to technique, not just trying to force my way out.
Actionable Tip: Next time you’re sparring, challenge yourself to avoid using your strength in bad positions. Focus on proper escapes and transitions, even if it means tapping more. It’s humbling, but you’ll learn faster.
The Fatigue Factor
Another way strength holds you back is by wearing you out. When you rely too much on physical power, you burn through energy quickly. Think about it: if you’re constantly tensing up and muscling your way through rolls, you’ll gas out long before your technically savvy opponent. And once you’re exhausted, all the strength in the world won’t help you.
I’ve seen guys go all out for the first minute of a roll, trying to overpower their partner, only to be completely drained halfway through. Their opponent, on the other hand, conserved energy by using efficient movements, good grips, and leverage. The end result? The stronger guy taps out because he’s too tired to keep up.
Actionable Tip: Work on staying relaxed during rolls. Breathe deeply and focus on using your technique first, only adding strength when it’s absolutely necessary.
The Right Way to Incorporate Strength in Brazilian Jiu Jitsu
Strength as a Supplement, Not a Replacement
So, if strength isn’t the enemy, how should you use it in Brazilian Jiu Jitsu? The key is to see strength as a supplement to your technique, not a replacement for it. When you have solid technique, strength can amplify your effectiveness, but it can’t stand alone.
For example, grip strength is crucial for controlling your opponent, especially in gi. But if you don’t know how to position your body properly or use leverage, all the grip strength in the world won’t stop a more technical opponent from passing your guard.
Actionable Tip: Focus on using strength after you’ve locked in solid grips, body positioning, or control. Strength should reinforce your technique, not replace it.
Proper Timing of Strength Usage
Timing is everything in Brazilian Jiu Jitsu, and the same goes for strength. Knowing when to apply force is more important than using it all the time. If you’re in a strong position—like side control or mount—then using strength to maintain control or finish a submission makes sense. But if you’re constantly forcing submissions or trying to power out of positions, you’re missing the point of Brazilian Jiu Jitsu.
One of my favorite techniques is the armbar from mount. Early in my journey, I’d often try to finish the submission with brute force, tugging on my opponent’s arm with everything I had. Now, I focus more on using leverage and body weight to unlock the arms. The result? I save a ton of energy, and I’m able to get the move on stronger individuals.
Actionable Tip: In live rolling, practice flowing through positions using minimal strength. Then, when the opportunity arises, apply strength in short, controlled bursts—only when it enhances the position or submission.
Building Functional Strength for Brazilian Jiu Jitsu
Strength Training for Brazilian Jiu Jitsu
Let’s be clear: strength training can be beneficial for Brazilian Jiu Jitsu—when done correctly. The best strength routines focus on functional movements that translate to BJJ. Exercises like kettlebell swings, deadlifts, pull-ups, and rope climbing are excellent because they target the core, grip, and hips—all essential for BJJ.
Actionable Tip: Incorporate strength training 2-3 times per week, focusing on exercises that build grip strength, core stability, and hip mobility—key areas for Brazilian Jiu Jitsu success.
Flexibility and Mobility: The Missing Piece
Don’t forget about mobility and flexibility! In many ways, they’re just as important as strength. If you’re strong but can’t move fluidly through positions, you’re limiting your potential. I’ve worked on improving my flexibility over the years through yoga and stretching, and it’s paid off big time—especially in guard retention and transitions.
Actionable Tip: Add stretching and mobility work to your routine. Yoga for Brazilian Jiu Jitsu is a great way to stay limber while improving your movement on the mats.
Training Smarter, Not Harder
Rolling Light to Develop Technique
One of the best ways to balance strength and technique is to incorporate light, flow-style rolling into your training. This forces you to rely on timing and positioning rather than brute force. I used to roll hard every session, but once I started focusing on lighter rolls, I noticed huge improvements in my technical awareness.
Actionable Tip: Make it a goal to flow roll with a partner at least once or twice a week. You’ll be surprised how much it improves your timing and technique.
Finding the Balance Between Strength and Technique
Ultimately, the goal is to find the balance between strength and technique. Strength has its place in Brazilian Jiu Jitsu, but it should complement your technical skills, not overshadow them. When you blend both effectively, you’ll see huge improvements in your game—and you’ll be able to roll harder, longer, and smarter.
Conclusion
So, is strength holding you back in Brazilian Jiu Jitsu? It might be, but only if you’re using it as a crutch. The key to success in Brazilian Jiu Jitsu is mastering technique first, then using strength to amplify your effectiveness. Take a step back, assess your training habits, and focus on improving your technical foundation. Once you do that, you’ll find that strength becomes the cherry on top of an already well-rounded game.
Trust me, once you strike that balance, you’ll see why Brazilian Jiu Jitsu isn’t just about power—it’s about precision.
-JH
