BJJ Side Control for Beginners | Week 1
Table of Contents
What Is Side Control in BJJ, and Why Is It Important?
Side control is one of the most dominant positions in Brazilian Jiu Jitsu. For white belts, learning how to hold side control properly can unlock your ability to pin, transition, and later submit your opponent with confidence. This week’s focus is all about learning a stable, mobile version of top side control that gives you movement without sacrificing control.
How to Hold Side Control and Stop Escapes
The version we teach is known as proper side control. It allows you to control your opponent’s hips, shoulders, and posture without committing your arms across their body. This makes your transitions smoother and gives you better reaction time.
Keep your chest low, hips parallel
Use the underhook side to apply pressure
Head positioning is near their chin or shoulder
Maintain heavy pressure through your shoulder, not your arms
Side Control Transitions: Movement Drills for Beginners
Movement is everything in top side control. You’ll drill three fundamental transitions that build awareness and control:
180° Shuffle (side control → north/south → side control)
Forward Step Transition (hips facing direction of movement)
Back Step Transition (back facing direction of movement)
Flow Drill: Combine all three transitions smoothly
Keep your hips low and knees light. Focus on staying connected.
How to Use a Stability Ball to Improve Pinning
One of the best home training tools for white belts is the stability ball. Practicing transitions and base work on a ball improves your ability to move your upper and lower body independently — a key factor in mastering side control.
Try this:
Place chest on the ball
Practice walking your feet in all directions
Keep hips low and shift pressure side-to-side
Just 10 minutes a day builds balance, body awareness, and grip-free control.
Common Mistakes Beginners Make in Side Control
White belts often struggle with side control for two reasons:
Too much movement with arms, not enough with body
Lack of hip control and balance
Avoid leaning heavily on your arms or crossing them across your opponent. Focus on learning where your weight belongs and practice with intention. Pinning well now builds better submissions later.
Weekly Checklist & Flowchart
- Hold top side control with proper alignment for 60+ seconds
Drill the 180° shuffle 10 reps per side
Perform forward step + back step transitions with a partner or ball
Practice pinning without grips — pure pressure and control
Related Blog Posts for White Belts
Why You Keep Losing Side Control in BJJ (Fix These Mistakes)
✅ Want feedback on your top control? Submit your roll here →
🔁 Browse Week 2: Bottom Side Control Beginners →