Women's BJJ: How to Escape When You're Stuck on the Bottom

What do you do when you're stuck under a heavier, more experienced partner? Watch a no-gi round between a white belt and a blue belt in our women's training at Mindset Martial Arts & Fitness in Hayward, plus the coaching that followed.

Being on the Bottom Isn't Hopeless

When someone heavier is on top of you, it can feel like there's nothing you can do. But a little bit of fighting goes a long way. You build a tolerance for pressure over time, and you only need a small amount of space to stop an attack.

Three Ways to Create Space

• Frame. Use your forearm against their neck or shoulder to keep their weight off you.
• Get to your side. Once you're on your side, pressure on your neck goes away and you can breathe.
• Free your arm. Pushing your arm through creates space and stops many chokes.

Why Women Should Learn This

These same skills are what make BJJ so effective for self-defense. Learning to stay calm, frame and escape under a bigger person is exactly what you'd need in a real situation.

Learn the full side control escape, and read about self-defense for women in Hayward and why women love training BJJ with us.

Train BJJ in Hayward

Mindset Martial Arts & Fitness is at 24249 Hesperian Blvd in Hayward, CA, next to Southland Mall, and has been teaching in Hayward for about 16 years. We're a short drive from San Leandro, San Lorenzo, Castro Valley and Union City. Women of all ages and fitness levels train with us. Our adult Brazilian Jiu-Jitsu classes are beginner-friendly, and we also offer kids BJJ and fitness kickboxing.

Check the class schedule or reserve your first class.