1. Excessive Use of Force (The Famous “Spazzing”)

This is, without a doubt, the number one behavior. Because they don’t yet know leverage techniques, beginners try to compensate for a lack of skill with brute force and explosive, disorganized movements.

• The Mistake: Trying to “win” the training at all costs, using all your strength in the first two minutes and becoming exhausted for the rest of the class.

• The Reality: Jiu-Jitsu was designed so that technique overcomes strength. At Alex Martins BJJ in Dallas, we emphasize that you must relax. If you are using too much force, you are probably doing the technique wrong.

• Tip: Try to use only 50% of your physical strength. Focus on breathing and observing where your partner’s weight is distributed.

2. Holding Your Breath During “Rolling”

Many white belts get so concentrated or tense that they forget to breathe. They hold their breath while trying a sweep or when being pressured.

• The Mistake: Turning “purple” from holding your breath, which leads to premature muscle fatigue and mental panic.

• The Reality: Oxygen is the fuel for your brain and muscles. Without it, your capacity for strategic reasoning (our “human chess”) disappears.

• Tip: Force yourself to exhale every time you make an effort. If you can maintain a rhythmic breath, you will be able to think more clearly under pressure.

3. Watching “Fancy” Techniques on YouTube

It is very common for white belts to arrive at the academy wanting to apply a “berimbolo” or a complex submission they saw online, while still struggling with a basic hip escape.

• The Mistake: Skipping fundamental steps to try to learn what is “trending” in high-level competitions.

• The Reality: The foundation is what supports the building. Without a deep mastery of the closed guard, escapes, and postures, advanced techniques will not work against experienced opponents.

• Tip: Trust the curriculum at Alex Martins BJJ Dallas. Master the fundamentals that Professor Alex teaches in class before looking for external variations.

4. The Fear of Tapping (Ego on the Mat)

Many beginners feel that “tapping out” is a sign of defeat or weakness.

• The Mistake: Trying to resist a choke or an armbar until the last second, risking an unnecessary injury.

• The Reality: Tapping is a learning tool. It means you recognized that your partner’s technique worked, and now you can restart the training to try not to fall into that trap again.

• Tip: “Leave your ego at the door.” Tapping early and often is what keeps you healthy to train the next day. Remember: the goal at white belt is survival, not victory.

5. Forgetting Frames and Posture

When they are on the bottom, white belts often hug the opponent or try to push with their arms fully extended.

• The Mistake: Giving your arms as a “gift” to the opponent or allowing them to glue their chest to yours, eliminating any space for defense.

• The Reality: Defensive Jiu-Jitsu depends on “frames” (using your arms and legs as structural supports) and posture. You need space to move.

• Tip: Always keep your elbows close to your body and use your forearms to create barriers between you and the opponent. Never let your head be controlled easily.

6. Comparing Your Progress with Your Neighbor

White belts often look at the classmate who started the same week and feel frustrated if they earn a stripe first or if they seem to be “doing better” in training.

• The Mistake: Thinking that Jiu-Jitsu is a race against others.

• The Reality: Every body is different, and every person learns at a different pace. Some have an easier time with the physical part, others with the logical part. The only valid comparison is with who you were yesterday.

• Tip: Focus on your own journey in Dallas. Celebrate small victories, like being able to defend a position for 10 seconds longer than in the last class.

7. Neglecting Defense in Pursuit of the Submission

Many beginners become obsessed with finishing the fight and end up exposing themselves to silly counter-attacks.

• The Mistake: Trying an armbar any which way and ending up losing the mount or the guard.

• The Reality: In the Rickson Gracie curriculum, which we follow faithfully at Alex Martins BJJ, defense comes first. If you cannot be submitted, you have all the time in the world to win the fight.

• Tip: Prioritize maintaining positions and escaping tight spots. When your defense is solid, the attack will arise naturally.