BJJ Back Control for Beginners | Week 5
Table of Contents
This Weeks Focus
Top back control is one of the most dominant positions in Brazilian Jiu Jitsu—but it’s also one of the easiest to lose if you’re not careful. This week’s focus is on developing a stable, pressure-based back control system that keeps you on top and in control.
We’ll simplify the back control into three main positions:
Sprawl / Front Headlock
Hip Ride
Back Control
Each of these will be broken down into easy-to-remember cues that you can apply right away in live training. The key lesson: Don’t chase the back so hard that you lose the top.
Key Positions & Details
Sprawl / Front Headlock
✅ Keep your chest centered between the shoulder blades to drive weight into the arms.
✅ Stay on your toes, not your knees, to maximize pressure.
✅ Control head and elbow to steer movement and block recovery.
Hip Ride
✅ Pressure goes down into the hips, not just forward.
✅ Stay behind the near-side elbow—don’t overcommit.
✅ Force your opponent to base with their hands, limiting their ability to escape.
Back Control
✅ Chest should remain centered on your opponent’s spine.
✅ Maintain a tight seatbelt grip—head goes to the underhook side.
✅ Establish hooks or a strong lower-body clamp to finish the control.
⚠️ Reminder: The most common mistake is chasing back control so hard that you lose your base and end up underneath. Don’t trade dominant top pressure for a low-percentage finish.
Common Mistakes
Avoiding these common pitfalls will help you stay dominant in the top back control position:
❌ Chasing the Back Too Aggressively
Trying to jump to full back before securing control often leads to ending up underneath. Always maintain top pressure first—if your opponent escapes, you still want to be on top.
❌ Dropping to the Knees in Sprawl
Beginners often lose pressure by collapsing their hips and resting on their knees. This kills the weight on your opponent and opens up guard recovery. Stay on your toes and keep your hips heavy.
❌ Poor Seatbelt Grip
A loose or unbalanced seatbelt leads to lost control. Your head should always be on the underhook side for proper alignment, and your grips should be tight but not tense.
❌ Losing Hip Control in Hip Ride
Failing to keep your weight directed into the hips allows your opponent to build up and escape. Remember: the hips control the escape—not just the upper body.
❌ Neglecting Hooks or Overcommitting to Them
Trying to force both hooks in too early can lead to scrambles. It’s better to maintain chest-to-back contact and settle for one hook than lose everything by rushing both.
Weekly Checklist
By the end of this week, you should be able to:
Control a sprawl position without falling to your knees
Apply hip ride pressure while keeping opponent grounded
Secure back mount with seatbelt grip and proper hook placement
Stay on top even when the opponent rolls or scrambles
Explain the difference between each back control phase
Reflect & Review
Ask yourself:
When I tried to take the back this week, did I stay on top or fall under?
Was I able to keep my chest-to-back connection consistently?
Did I rely more on squeezing or on positional pressure?
What part of top back control felt most natural or most difficult?
Related Blog Posts for White Belts
👉Top Mistakes White Belts Make in Back Control →
Learn the 5 most common errors beginners make when trying to maintain the back and how to fix them.✅ Want feedback on your top control? Submit your roll here →
⏭️Week 6 – Escaping Back Control BJJ White Belt →
You’ve learned how to maintain top back control—next, we’ll flip the script and focus on how to defend and escape when someone takes your back.