jiu jitsu moves

5 Effective Jiu Jitsu Moves Every Woman Should Know 

Learning Brazilian Jiu Jitsu moves is a valuable skill to develop for self-defense and the satisfaction of mastering physical movements. Jiu-jitsu is a particularly handy skill for women to learn, as jiu jitsu moves can help a woman defend herself against a heavier, larger attacker. Effective BJJ technique does not require speed, strength, or explosiveness compared to other martial arts based on punches and kicks. Brazilian Jiu Jitsu moves allow you to overcome a larger, stronger opponent via the use of superior leverage, smooth movements, and body placement. This article will cover the five most crucial jiu jitsu moves for women

What is Brazilian Jiu-Jitsu? 

Jiu-jitsu, translated, simply means “gentle art.” 

As a martial art, Brazilian Jiu-Jitsu is practiced mainly on the ground to submit one’s opponent by non-violent means. The discipline relies on the principles of leverage, angles, pressure, time, and an understanding of the human anatomy. Jiu-jitsu, in contrast to other martial arts, emphasizes close-contact “grappling” grips and techniques, including chokes and joint manipulation, rather than blows and kicks.

The origins of the Brazilian style of jiu-jitsu may be traced back to the early 20th century when a small number of Brazilian pioneers brought techniques from the Japanese martial arts of judo and jiu-jitsu to the South American continent.

Jiu-jitsu may have been around for thousands of years before it made its way to Brazil. In 1915, renowned Japanese judoka Mitsuyo Maeda traveled to Brazil, where he taught and gave demonstrations of both jiu-jitsu and judo (which were not then recognized as distinct arts). The Gracie brothers, Carlos and Helio, and Luiz França were three of Maeda’s earliest disciples and, ultimately, the creators of Brazilian Jiu-Jitsu. All of these forebears worked to improve upon and refine the techniques already in use, as well as invent new ones that eventually gave birth to the martial art we now call Brazilian jiu-jitsu.

It didn’t take long for the Brazilian form of jiu-jitsu to start making its way to other parts of the world. After arriving in the United States in the early 1970s, Brazilian Jiu-Jitsu saw moderate growth until the 1990s, when the UFC popularized mixed martial arts and, by extension, Brazilian Jiu-Jitsu. When Carlos Gracie, Jr. established the International Brazilian Jiu-Jitsu Federation in 2002, jiu-jitsu events were held all over the globe for the first time. 

Why Should Women Learn Jiu Jitsu Moves? 

Most women have difficulty overcoming the fear of being grabbed or held down by an assailant. However, jiu jitsu moves teach you how to use seemingly disadvantageous positions to your advantage, putting your opponent in chokes and armlocks. Learning to fight well on the ground might help you overcome your aversion to that environment. As a result, you have a significant edge over a would-be assailant who lacks your training.

Additionally, the mental and physical rigors of BJJ training sometimes translate into a sense of calm and mastery in otherwise stressful circumstances. As part of its curriculum, BJJ instructs students to relax their bodies and minds by mastering breathing techniques and repressing their “fight or flight” responses.

These abilities may be taken into any stressful situation, whether at work, school, or home, and used to help you remain calm and collected. Compared to a BJJ sparring session, a job interview or a nitpicky colleague seem like child’s play.

What Five Moves Should Every Woman Know?

  1. The Triangle Choke

The Triangle Choke always surprises non-BJJers. This makes it an ideal choke for a non-MMA attacker.

Notably, a woman may administer this choke from behind. After being tossed or pinned, the defender may escape or fight back using this method. The proper technique may lock up this submission and knock out the adversary. We will discuss the triangle choke from full guard. Triangle chokes need one attacker arm inside your legs and one outside. In early self-defense, the assailant may have both arms between her extended legs in the full guard stance.

● Use one hand to shove an attacker’s arm out of the way while you lift both legs over their shoulders to set up the choke. 

● Crossing your ankles quickly locks the attacker’s neck and arm. Next, moving their “inner” arm to the opposite side may neutralize it and prevent it from striking.

● Controlling the attacker’s head and posture with your legs creates space and a fresh angle to hold the triangle leg position. 

● Squeeze your thighs to suffocate the attacker. Triangle chokes, like most chokes, knock someone out in about six seconds. This choke is excellent for self-defense.

  1. The Guillotine Choke

Like the triangle choke, the guillotine choke works best from full guard. After establishing full guard, it may be started by tying up an attacker’s neck before sitting down. In quick or unexpected assaults, the defender has little time to resist or flee.

The guillotine choke works best when the defender uses several techniques. First, the guillotine works best with full guard. This controls an attacker’s body and limits their harm.

● The defender should instantly free her legs and cross her ankles behind the attacker if she is on her back. You make your opponent bear your weight by leaning your hips up and exerting your weight and force on their hips. With the attacker on top of you in a tight full guard, they cannot posture up or stand up, and their power is much reduced.

● The defender must liberate her hands and arms before choking. Separating your arms from the assailant might take 15–30 seconds. Keep calm. Keeping the attacker on full guard drains his energy and force. Relax. Instead, work on straightening your arms.

● To begin the choke, bring one arm up, over, and around the attacker’s neck before resting the forearm near the Adam’s Apple. After securing this position, attach this hand to your free hand to lock the choke. The free arm is now a lever. Raising the elbow distributes force and strengthens the grasp. Extend your legs to complete the choke from full guard. Standing may start this guillotine choke. You can flee if you are still standing, which should be your first goal.

  1. Releasing a Headlock

The prevalent practice of grabbing a victim by the head and jamming it between the armpit and elbow is a typical kind of assault.

You’re an easy target for a pull or a beating when your head is down. To avoid this and get your head back, use these steps:

● Kneel down with your body perpendicular to the aggressor.

● You’ll plant one foot in front of the aggressor and the other behind them.

● Raise both hands and seize your rival’s free hand.

● If you drop your body, you’ll end up higher than your assailant.

● Press the assailant’s neck with the power of your arms.

● In any case, they will free your neck or render you unconscious.

  1. Releasing a Grabbed Arm

If you’re out and about and someone takes you by the arm, here’s how to get free and maybe even break their wrist:

● To catch them, bend your elbows and bring them close to your forearms and biceps.

● You should use your free hand to support your elbow.

● Lean back and bend the intruder’s trapped wrist with a push of your arm.

● If they don’t let go of your arm, they could break their own wrist.

  1. Releasing Your Hair Being Grabbed From Back

Yet another typical assault that may have fatal consequences if not released immediately. Having one’s hair snatched is quite painful; these methods will help one free themselves as quickly as possible.

● Take a step back and align yourself perpendicular to your attacker.

● Lock the elbow of your adversary by rolling your closer arm up and over their arm.

● Grab the attacker’s hand with one hand and press it upward, squeezing their elbow.


Compared to other sports, jiu jitsu for women provides the most benefits for enhancing reflex responses. It prepares you mentally to handle challenging circumstances without freaking out. 

A student’s body and mind may both benefit from BJJ training. In learning Brazilian jiu jitsu moves, they expose previously unrealized abilities.

To protect oneself effectively, mental fortitude is more crucial than physical fortitude. Mental toughness allows you to keep calm and think of a workable solution without losing your composure.

Are you ready to improve your body and mind through Brazilian Jiu-Jitsu? Enjoy a free week at Granite Bay Jiu Jitsu. If you have any questions, contact us here