What is Brazilian Jiu Jitsu? A Complete Beginners Guide
Brazilian Jiu Jitsu — usually shortened to BJJ — is a grappling martial art that focuses on taking the fight to the ground and using technique and leverage to control or submit your opponent. It is one of the most practical and fastest-growing martial arts in the world, and one of the most beginner-friendly.
Where Does BJJ Come From?
BJJ has its roots in Japanese Judo and Jiu Jitsu. In the early twentieth century, Mitsuyo Maeda — a Japanese judoka — travelled to Brazil and taught his art to Carlos Gracie, who went on to develop and refine it with his brothers, most famously Hélio Gracie.
The Gracie family spent decades testing and developing the art, and it was their emphasis on ground fighting, leverage and technique over size and strength that gave BJJ its distinctive character. By the time the UFC launched in 1993 — with Royce Gracie defeating much larger opponents from other martial arts — the world had its first real look at what BJJ could do.
How Does BJJ Work?
The core idea of BJJ is straightforward: most real fights end up on the ground, and if you know what you are doing there, you have a significant advantage. BJJ teaches you to take the fight to the ground, control your opponent, and apply submissions — joint locks and chokes — to end the fight.
What makes BJJ different from many martial arts is the emphasis on leverage over strength. Because it was developed partly by Hélio Gracie, who was small and not particularly athletic, every technique is designed to work against a larger, stronger opponent. A smaller, lighter person who trains regularly will routinely submit much bigger beginners — not because of strength, but because of technique and positioning.
This is what draws so many people to BJJ. It genuinely works regardless of size, age or athletic background.
Gi vs No-Gi
Gi BJJ
Trained in a traditional uniform — the gi. The jacket and trousers are gripped as part of the game, opening up a wide range of grips, sweeps and submissions. Most traditional BJJ academies teach gi as the foundation.
No-Gi BJJ
Trained in shorts and a rash guard. No gi grips, so the game is faster and relies more on body control and underhooks. Popular for MMA and sport grappling competition.
At Wave BJJ we train both. Most classes are gi, but we have dedicated no-gi sessions throughout the week.
What Happens in a BJJ Class?
A typical class at Wave BJJ runs for one hour and follows a consistent structure:
Warm Up
Movement drills, shrimping, rolling, breakfalls and solo technique repetitions to prepare the body for training.
Technique
The instructor demonstrates 2–3 techniques. You practise each one with a partner at a controlled pace, focusing on the mechanics.
Situational Sparring
You apply the techniques in a live scenario — starting from a set position and working through it with a partner.
Free Sparring (Rolling)
In more advanced classes, students spar freely from standing or ground position. Beginners can observe, drill or do light positional work.
Stretch & Line Up
The class closes with a stretch. Everyone lines up in grade order and shakes hands — a sign of mutual respect.
Who is BJJ For?
Everyone. BJJ is genuinely one of the most inclusive martial arts. At Wave BJJ we have students aged 5 to 60+, from complete beginners with no athletic background to former competitive athletes. Size, gender and fitness level are largely irrelevant when you are starting out — the art itself will shape your fitness over time.
You do not need to be fit to start. You just need to show up.
Is BJJ Good for Fitness?
Yes — significantly so. A regular BJJ practice improves cardiovascular fitness, muscular endurance, flexibility and body composition. But unlike going to the gym, it doesn't feel like exercise. You are so focused on the problem in front of you that the physical effort is almost secondary.
Most students find that after a few months of regular training they are in the best shape of their life — without ever setting foot on a treadmill.
Training at Wave BJJ in Chiswick
Wave BJJ trains at Society Members Club, 11–13 Chiswick High Road, London W4 2ND. We are a few minutes from Stamford Brook station on the District Line and easily accessible from across West London.
Head coach Lorenzo Fraquelli is a black belt with years of competition and teaching experience. Classes run throughout the week for adults and children, covering gi BJJ, no-gi, striking and functional fitness. Our first class is available at half price — no experience, no equipment needed.