The Women's Brazilian Jiu-Jitsu Community
A Bond Beyond The Mat
The realm of Brazilian Jiu-Jitsu (BJJ) is often misconstrued as a predominantly male-dominated sport. However, the past two decades have seen a revolutionary change, with women carving out their own space, both on the mats and within the broader BJJ community. In NYC, where I am based, 52% of search traffic for local BJJ dojos is women (as of July 2023). A decade ago, there would be one woman in a dojo at absolute most. This dynamic shift is worth exploring. Under the numbers is a growing interest in self-defense, physicality in a digital age, and a deep desire of women to bond with other women – on and off the mat.
Unprecedented Growth in Participation
The rise of women in BJJ is not merely anecdotal. Data from the International Brazilian Jiu-Jitsu Federation (IBJJF) – the sport's premier governing body – suggests a notable uptick in female participation. In the early 2000s, women's divisions in major tournaments were almost an afterthought. Fast forward to the present, and these divisions are brimming with enthusiasm, talent, and competitive spirit across all age and belt categories. As of writing (July 2023) there are over 250 female black belts throughout the United States – a growing list can be found here.
Below, we will explore:
What Is BJJ (the Short Version)
The BJJ Community For Women
Why BJJ is the Ideal Martial Art for Women
How BJJ Translates to Self-Defense
Frequently Asked Questions (if you’re interested in starting…this is for you).
“Have the audacity to follow your heart instead of your fears.”
– Evie Prete, Founder Mala Mujer Fightwear
What is BJJ (the Short Version):
Brazilian Jiu-Jitsu (BJJ) is a martial art that focuses on ground fighting and submission techniques. Originating from judo and traditional Japanese jujutsu, BJJ was developed and popularized in Brazil before gaining worldwide recognition. The art emphasizes the concept that a smaller, weaker individual can successfully defend against a larger, stronger opponent by using leverage and precise technique. This makes it ideal for women to learn. Also, unlike striking-based martial arts like karate or boxing, BJJ does not involve hitting of any kind. Practitioners can, therefore, train frequently without the constant threat of severe injury or damage to their head or face. Brazlian Jiu-Jitsu is also widely practiced for self-defense though it is also a sport.
The BJJ Community for Women:
As indicated above, interest in BJJ is booming for women. Google Search Data indicates that 46% of searches for Brazilian Jiu Jitsu and/or BJJ are made by women. This represents a sizable shift from where the sport was a decade ago and speaks to why now is an excellent time to get started. Here are 5 reasons the female jiu-jitsu community is thriving:
Women's-only Classes: Many BJJ academies are recognizing the growing interest among women and offer women's-only classes. These classes provide a comfortable environment for women to learn BJJ techniques without feeling overwhelmed or intimidated. The sessions focus on addressing self-defense scenarios that are particularly relevant to women.
Building Safe Spaces: Addressing the unique challenges and experiences of female practitioners, a significant number of BJJ academies have integrated women-only classes into their curriculum. A survey in 2019 by BJJ World highlighted that over 60% of BJJ academies globally now offer sessions exclusively for women, a substantial increase from the past. Such spaces aren’t merely about segregation; they represent sanctuaries where women can focus on their techniques, share personal experiences, and foster deeper bonds without the weight of external pressures.
Less Impact, Fewer Injuries: Unlike striking-based martial arts such as Muay Thai or boxing, BJJ is predominantly a grappling art. This means there's minimal risk of suffering concussions or other impact-based injuries. While no martial art is entirely free from injury risk, the nature of BJJ training—focusing on submissions and positional control—often results in fewer severe injuries compared to other combat sports. BJJ schools (often called "gyms" or "academies") emphasize safety. Sparring sessions, or "rolling", are supervised, and there's a mutual understanding among practitioners to look out for each other's safety. The goal is learning and application, not defeating your training partner.
A Global Sisterhood: Thanks to digital advancements, the women's BJJ community isn't confined to the walls of local gyms. The rise of online platforms and social media groups such as 'Women Who Roll BJJ' and 'BJJ Women' serve as global hubs, bringing together women from diverse backgrounds. These platforms, often with memberships in the thousands, have become pivotal in knowledge-sharing, support, and organizing worldwide events.
Events like the 'Women's Grappling Camp' epitomize this global connectivity. These camps, often led by seasoned female BJJ black belts, offer immersive training experiences, fostering both skill enhancement and community building.
Role Models and Trail Blazers: Every community thrives when it has heroes to look up to, and the women's BJJ community is no exception. Figures like Kyra Gracie, Mackenzie Dern, and Michelle Nicolini have not only achieved accolades on the mats but have also been instrumental in advocating for the sport. Their journeys, fraught with challenges, serve as inspiration for countless women entering the sport. Moreover, the roles played by these pioneers extend beyond their personal achievements. Many have initiated training programs, workshops, and seminars aimed at bolstering the next generation of female BJJ practitioners
Why BJJ is the Ideal Martial Art for Women:
It Emphasizes Leverage and Technique over Strength
BJJ emphasizes the use of leverage and technique over brute strength. This means that a smaller or weaker person can defend themselves effectively against a larger or stronger opponent. This is particularly relevant for women who may find themselves in a self-defense situation against a physically stronger male aggressor.
It Involves Realistic Sparring (Real Fighting)
Many BJJ schools practice live sparring ("rolling") in a controlled environment. This experience can be invaluable for learning how to handle the stress and unpredictability of a real physical confrontation.
It Builds Confidence
BJJ does this in many ways, community (the topic of this article) being a big one. Others include:
Successfully executing techniques against a resisting opponent – this can be empowering for women in both self-defense situations and in life more generally. BJJ is physically demanding, which can be a fantastic release (as with all sports/exercise). It demands general fitness, strength, and flexibility and bundles these prerequisites into an elegant sport that is more engaging than going to your local StairMaster and staring into the abyss. Last, BJJ is often likened to "human chess" because it involves a lot of problem-solving and quick thinking. This can improve focus, mental clarity, and stress management skills.
It’s a Fantastic Self-Defense ‘Base’
While striking arts like Muay Thai or Karate teach effective techniques for standing combat, they often lack the depth of ground techniques that BJJ offers. A well-rounded BJJ practitioner is equipped with both standing self-defense techniques and ground combat skills. More, many of the submissions (chokes, in particular) are very effective neutralizing techniques for real-life combat with a larger adversary.
How BJJ Translates to Self-Defense:
Brazilian Jiu-Jitsu (BJJ) offers an effective self-defense strategy for women by emphasizing technique and leverage over brute strength. It excels in ground fighting, a common scenario in physical confrontations, and teaches practical, realistic techniques for various types of attacks. While no martial art is foolproof, BJJ's focus on real-world applications and its adaptability for smaller individuals make it particularly useful for women. Here's how:
Leverage and Technique Over Power
BJJ emphasizes using leverage and technique to control or submit an opponent, making it possible for smaller and physically weaker individuals to defend themselves against larger and stronger opponents. This is especially useful for women who may find themselves in situations where they are physically outmatched.
Ground Fighting
Many real-life self-defense situations end up on the ground, an area where BJJ excels. Learning how to protect oneself from this position can be invaluable. It provides techniques for escaping from the bottom position, controlling an opponent from the top, and applying submissions to incapacitate an assailant temporarily.
De-escalation
BJJ training often includes sparring, which allows practitioners to apply techniques under pressure. This type of training can help women become more accustomed to the stress and adrenaline that come with physical confrontations, making it easier to think clearly and react effectively in real-life situations. Additionally, knowing that they have the skills to defend themselves can imbue women with greater self-confidence, which in itself can serve as a deterrent to would-be attackers.
Multiple Attack Scenarios
Advanced BJJ training also involves learning how to deal with various types of attacks, including chokes, grabs, and strikes, and can incorporate techniques for defending against multiple attackers.
Practical and Realistic Techniques
While some martial arts focus on techniques that may not be practical in a real self-defense situation (e.g., high kicks, complicated combinations), BJJ focuses on movements and techniques that are applicable even in restrictive clothing and in various environments. Here are 3 specific techniques for real-life altercations:
Rear Naked Choke: If an attacker comes from behind, you can apply a rear naked choke to incapacitate them. The technique involves slipping your arm under the attacker's neck and applying pressure on both carotid arteries, which can cause temporary unconsciousness if executed correctly. It's a powerful technique because you can execute it even if you're smaller than your opponent, and it can give you enough time to escape.
Guard Position and Armbar: If you find yourself on the ground, the "guard" position allows you to control an attacker by wrapping your legs around their waist. From here, you can transition to an "armbar," a joint lock that hyperextends the elbow. This could force your attacker to submit and allow you an opportunity to get away.
Trip and Sweep: If an attacker tries to grab you from the front, BJJ teaches various trips and sweeps aimed at taking the assailant down to the ground, where you can use your ground-fighting skills. Once the attacker is down, you have the option to escape or control them using other BJJ techniques.
Frequently Asked Questions:
How do I get started with Brazilian Jiu-Jitsu as a woman?
Answer: The first step in getting started is finding a reputable Jiu-Jitsu gym near you. Look for gyms that offer beginner classes and have positive reviews, especially from women. Before committing, it's a good idea to visit the gym, observe a class, and speak to the instructor about your interests and concerns. Most gyms offer a free trial class, so take advantage of that to get a feel for the training environment.
Is Brazilian Jiu-Jitsu effective for self-defense for women?
Answer: Absolutely. Brazilian Jiu-Jitsu teaches you how to defend yourself using leverage and technique, rather than brute strength. This can be particularly advantageous for women in self-defense scenarios. Many gyms offer specific self-defense courses that focus on situations women may commonly encounter.
What are the chances of getting injured?
Answer: As with any physical activity, there is a risk of injury in Brazilian Jiu-Jitsu. However, following proper techniques, warming up correctly, and rolling (sparring) responsibly can significantly minimize these risks. Many gyms also put a strong emphasis on creating a safe training environment.
What's it like to roll with men in Brazilian Jiu-Jitsu?
Answer: Rolling with men can be intimidating at first, but it's also a valuable learning experience. The key is to find respectful and knowledgeable training partners who understand how to adapt their style to help you learn. Many women find that rolling with men enhances their technique, as they have to rely more on skill than on strength.
How long does it take to feel like you know what you're doing?
Answer: Most people start to feel more comfortable after a few months of consistent training. However, Brazilian Jiu-Jitsu is a complex art, and there is always more to learn. The timeline can vary depending on how often you train, but you'll likely start to feel confident with the basics within your first six months.
Do I need to be in shape before starting Brazilian Jiu-Jitsu?
Answer: While being in good physical condition can be beneficial, it's not a prerequisite. Brazilian Jiu-Jitsu is a great way to get in shape, and you'll find that your fitness improves as you continue to train.
What should I wear for my first Brazilian Jiu-Jitsu class?
Answer: Most gyms will let you start with basic workout clothes like a T-shirt and leggings. However, you will eventually need to invest in a gi—a specialized Jiu-Jitsu uniform. Some gyms offer gi rentals or may even provide a free gi when you sign up for a membership.
Is there a belt system, and how long does it take to get promoted?
Answer: Yes, Brazilian Jiu-Jitsu has a belt system that starts at white belt, followed by blue, purple, brown, and black. Promotion times can vary, but consistency, skill development, and time spent on the mat are the main factors.
Are there women-only classes or seminars?
Answer: Many gyms offer women-only classes and seminars. These can be a great way to get introduced to the sport and train in a less intimidating environment. Ask your local gym if they offer any women-specific training opportunities.
How can I prepare for my first class?
Answer: Make sure you're well-hydrated and have eaten a light meal a few hours before training. It's also a good idea to bring a water bottle and a small towel to the gym. Most importantly, come with an open mind and a willingness to learn!