1. The Infamous “Death Grip”

This is perhaps the most common physical habit. A white belt grabs the opponent’s gi. They squeeze with 100% of their strength. They refuse to let go, even when the grip is no longer useful.

Why It Happens

You feel unsafe. Holding on tight feels like security. You think that if you let go, you will lose. Consequently, your forearms burn out within the first two minutes of class.

The Fix

Relax your hands. You only need to grip hard at the moment of action. The rest of the time, use “hooks” with your fingers. Save your energy. Your grips will last longer, and your Jiu-Jitsu training will become much more sustainable.

2. Holding Your Breath

Watch a room full of white belts spar. You will likely see faces turning red or purple. Beginners often stop breathing when they are under pressure or exerting force.

Oxygen is Your Fuel

When you hold your breath, your muscles starve for oxygen. Panic sets in. You get exhausted instantly. This leads to bad decisions and sloppy technique.

The Fix

Focus on your exhale. If you can control your breathing, you can control your mind. Make a conscious effort to breathe rhythmically, especially when you are in a bad position. This simple change is a game-changer for students in our Heber City academy.

3. The “Spaz” Phase (Using 100% Muscle)

“Spazzing” is a term used to describe uncontrolled, explosive movement. White belts often compensate for a lack of technique with brute strength. They flail their limbs. They push and pull wildly.

The Danger of Spazzing

This is dangerous for you and your partner. It leads to accidental elbows and knees. It also halts your learning. If you muscle through a technique, you aren’t learning the leverage. You are just gym-lifting your opponent.

The Fix

Slow down. If you have to force it, you are likely doing it wrong. Trust the technique. Focus on smooth, deliberate movements. Our instructors at Gracie Barra always emphasize safety and control over intensity for beginners.

4. Trying to “Win” Training

White belts often view every sparring round as the World Championship finals. They fight tooth and nail not to tap out. They count their “wins” and “losses” in practice.

The Ego Trap

This mindset destroys progress. Training is a laboratory, not a competition. If you resist a submission too long, you risk injury. If you only use your “A-game,” you never experiment with new moves.

The Fix

Accept that you will lose. You will get tapped out. That is how you learn. Tap early and tap often. Reset and try again. The goal is to learn, not to win. Leave your ego at the door when you enter our Heber City facility.

5. Lying Flat on Your Back

In the movies, being on your back is the end of the fight. In BJJ, the guard is a powerful weapon. However, white belts often lay flat like a “dead fish.”

The Flat-Back Mistake

When your spine is flat on the mat, you are immobile. You cannot move your hips. You cannot generate power. You are an easy target for your opponent to pass or mount.

The Fix

Get on your side. Learn to be active. Constant movement and hip engagement are key. Our Fundamental classes spend weeks teaching you how to maintain an active, safe guard.

6. The “YouTube” Technique Attempt

We live in the information age. White belts watch a flashy flying armbar video online. They come to class and try it on day one.

Why This Fails

Advanced moves require advanced fundamentals. Trying a flying submission before you know how to shrimp is like trying to sprint before you can crawl. It rarely works and often leads to injury.

The Fix

Trust the curriculum. Gracie Barra has a structured method for a reason. Master the basics first. A perfect cross-choke is far more effective than a sloppy flying triangle. Focus on what is being taught in your class in Heber City.

7. Apologizing for Everything

White belts are often overly polite. They apologize for being heavy. They apologize for sweating. They apologize when they actually catch a submission.

You Are Here to Train

Jiu-Jitsu is a contact sport. Pressure is part of the game. If you are applying pressure correctly, do not apologize. That is the technique working.

The Fix

Stop saying sorry. Start saying “thank you.” Thank your partner for the roll. Thank them for the lesson. Be respectful, but be confident in your training.