Brazilian Jiu-Jitsu (BJJ) and wrestling are two popular grappling martial arts with roots that stretch across continents and centuries. Wrestling has been a staple of athletic competition since ancient times, while BJJ evolved from Judo in Brazil in the early 20th century.
But which one is better? Is BJJ more effective than wrestling? Or vice versa?
This article isn’t about declaring a “winner” in the battle of BJJ vs wrestling. Instead, we’ll compare and contrast these two disciplines across several key areas: rulesets, techniques, training methods, and the kind of physical conditioning each demands. The goal is to provide you with an informed perspective, so you can decide which grappling art is right for you.
Rulesets and Competition Format
While both BJJ and wrestling involve grappling, their rules and competition formats differ significantly. Here’s a breakdown:
Brazilian Jiu-Jitsu (BJJ)
BJJ places a strong emphasis on submissions. Competitors earn points for achieving dominant positions like the mount, back control, or knee on belly. Matches can be won by forcing a submission, accumulating more points than the opponent, gaining an advantage (a smaller point awarded for a near-dominant position), or through a referee’s decision.
BJJ has two main variations: Gi and No-Gi. In Gi, competitors wear a kimono, allowing for grips and techniques that aren’t possible in No-Gi, where competitors wear tighter-fitting athletic wear. Belts indicate skill level, progressing from white (beginner) to blue, purple, brown, and finally black belt.
Wrestling
Wrestling focuses on takedowns, controlling an opponent, and pinning them to the mat. Points are awarded for takedowns, escapes, reversals, and near falls. A wrestler can win by pinning their opponent, achieving technical superiority (a large point difference), or simply by accumulating more points.
Two common wrestling styles are Freestyle and Folkstyle. Freestyle is often seen in international competitions, while Folkstyle is common in American high school and college wrestling. The rules and scoring differ slightly between these styles.
Core Techniques and Strategies
While there’s some overlap, BJJ and wrestling have distinct focuses in terms of techniques and strategies.
Brazilian Jiu-Jitsu (BJJ) Techniques
BJJ is all about control and submission, particularly on the ground. Here are some key aspects:
- Emphasis on guard work: The “guard” is a position where you’re on your back, using your legs and feet to control and defend against your opponent. There are various types, like open guard (using your feet to keep distance), closed guard (wrapping your legs around the opponent’s waist), and half guard (controlling one of the opponent’s legs).
- Submission techniques: BJJ practitioners aim to finish the fight with joint locks or chokes. Armbars hyperextend the elbow joint, while kimuras attack the shoulder. Chokes, like the rear-naked choke, triangle choke, or guillotine, cut off blood flow to the brain. The rear-naked choke, for example, involves encircling the opponent’s neck from behind with one arm while using the other arm to secure the hold and apply pressure.
- Positional hierarchy and control: BJJ emphasizes achieving dominant positions, like mount or back control, to increase submission opportunities. Maintaining these positions is crucial.
Wrestling Techniques
Wrestling prioritizes takedowns and control from a top position.
- Takedowns: Wrestlers use techniques like single-leg takedowns (grabbing one leg and driving forward), double-leg takedowns (grabbing both legs), and high crotch takedowns (a variation of the single-leg). A double-leg takedown, for example, involves shooting in low, securing both of the opponent’s legs, and driving through to bring them to the ground.
- Control techniques: Once on top, wrestlers use “riding” techniques to maintain control and pinning combinations to secure a fall.
- Escapes and reversals: Wrestlers are skilled at escaping from disadvantageous positions using techniques like sit-outs, switches, and stand-ups.
Training methodologies and physical conditioning
While both BJJ and wrestling require a high level of physical fitness and technical skill, the way that athletes in each discipline train tends to be very different.
Brazilian Jiu-Jitsu (BJJ) training
In BJJ, sparring (often called “rolling”) is a key part of the training. Live training is where you get to test the techniques you’ve learned and develop your timing and instincts. BJJ also relies heavily on drills that focus on specific techniques and movements, such as shrimping, bridging, and guard passes. These drills help build muscle memory and refine technique.
BJJ also emphasizes flexibility and mobility. High levels of flexibility and mobility give you a wider range of motion, which can be crucial for submissions and escapes.
Wrestling training
Wrestling training involves live wrestling (scrimmages) and drilling. Live wrestling is essential for developing the grit, stamina, and split-second decision-making skills needed in a match. Wrestlers also spend lots of time on strength and conditioning, with programs that focus on explosive power and endurance. Think exercises like squats, deadlifts, push-ups, pull-ups, and sprints.
Agility and speed are also vital to success in wrestling. Quick footwork and the ability to change direction rapidly can make all the difference in a takedown or escape.
Strengths and Weaknesses in Different Scenarios
Both BJJ and wrestling have their own unique strengths and weaknesses, and their effectiveness can vary depending on the situation.
BJJ Strengths and Weaknesses
BJJ really shines in submission grappling, especially on the ground. BJJ emphasizes joint locks and chokeholds, so a skilled BJJ practitioner can end a fight quickly by forcing their opponent to submit.
However, BJJ can be vulnerable to takedowns from skilled wrestlers, particularly in stand-up situations. Wrestlers are good at keeping the fight standing, which negates some of BJJ’s strengths. A BJJ fighter who can’t get the fight to the ground may be at a disadvantage.
BJJ can be useful in self-defense because many real-world fights end up on the ground. BJJ teaches you how to control an opponent, defend yourself, and potentially submit them, even if they’re bigger and stronger.
Wrestling Strengths and Weaknesses
Wrestling is all about takedowns and controlling your opponent while standing. Wrestlers excel at taking their opponents down to the mat and maintaining top control, which can be a huge advantage.
But, wrestling puts less emphasis on submission defense and the ground game compared to BJJ. A wrestler who isn’t familiar with submission techniques may be caught off guard by a BJJ practitioner who is comfortable fighting from their back.
Wrestling is hugely important in mixed martial arts (MMA). A strong wrestling base gives fighters the ability to control where the fight takes place, whether it’s on the feet or on the ground. Many successful MMA fighters have a background in wrestling.
Frequently Asked Questions
Do you wrestle in BJJ?
While Brazilian Jiu-Jitsu emphasizes ground fighting and submissions, wrestling techniques, particularly takedowns, are definitely incorporated. BJJ practitioners often use wrestling-based takedowns to get the fight to the ground, where they can utilize their grappling skills.
Is BJJ the toughest sport?
“Toughest” is subjective, but BJJ is definitely a physically and mentally demanding sport. It requires intense cardiovascular endurance, strength, flexibility, and strategic thinking. The constant pressure, submissions, and the need to problem-solve under duress make it a challenging discipline.
What is more effective, BJJ or wrestling?
Effectiveness depends on the situation. Wrestling excels in securing takedowns and controlling opponents from a standing position, while BJJ dominates on the ground with submissions and control. In a self-defense scenario, both have value. In a grappling-specific competition, BJJ’s submission focus can be advantageous.
Should you learn wrestling or BJJ first?
There’s no definitive answer. Wrestling provides a strong foundation in takedowns and control, which is beneficial for both sport and self-defense. BJJ offers a deep understanding of grappling and submissions. Your personal goals and preferences should guide your choice. Some argue wrestling first provides a good base, while others prefer starting with BJJ’s ground-focused approach.
In Summary
BJJ and wrestling are both grappling arts, but they approach the ground game from different angles. Wrestling emphasizes takedowns, control, and pins, while BJJ focuses on submissions, guard work, and positional dominance. Both build strength, discipline, and mental toughness, but their training methodologies and competition styles differ significantly.
Interestingly, BJJ and wrestling can be powerfully synergistic. A wrestler can add submission skills to their already formidable takedown game. A BJJ practitioner can improve their takedowns and top control by incorporating wrestling techniques. Combining the two can create a truly well-rounded grappler.
Ultimately, there’s no single “best” martial art. The ideal choice depends on your individual goals, body type, and preferences. Whether you choose BJJ, wrestling, or both, the most important thing is to find a martial art that you enjoy and that helps you achieve your personal objectives.