How to Beat Wrestlers in Jiu-Jitsu: A Complete Guide

One of the biggest fears of a hobbyist Jiu-Jitsu practitioner is dealing with an experienced wrestler in training. Their aggression, takedown ability, and control will make for a long day at the gym.

You might dread these rolling sessions, but there are ways to survive and even beat them. 

Here is our complete guide for how to beat wrestlers in Jiu-Jitsu. Read our tips below and prepare a solid game plan to roll against a solid wrestler.

Hand Fight & Head Fight

Wrestlers thrive on controlling posture and momentum. If they get a dominant grip (e.g., collar tie, underhooks), they’ll dictate the pace and likely take you down.

• Immediately establish your grips—aim for inside control (e.g., wrist control, under hooks, over hooks, or a strong collar tie) to disrupt their takedown setup.

• Keep your posture upright with elbows tight to your body. A wrestler will try to snap you down or break your stance—don’t let your head dip forward.

• Move your feet constantly to avoid being a stationary target for their shots.

Pro tip: If they’re reaching for your legs, use your hands to “post” on their shoulders or head to stuff the takedown attempt while circling away.

Pull Guard Strategically(Don’t Just Flop)

Wrestlers are used to fighting for top position and may not expect a smooth guard pull. However, a sloppy pull can leave you flattened out and vulnerable to their pressure.

• Use a controlled guard pull—grab their pants at the knees or their sleeves, step back, and sit while keeping your elbows tight and posture strong.

• Go straight into an offensive guard like closed guard, De La Riva, or butterfly—something that lets you control their hips and posture while setting up sweeps.

• Avoid pulling guard without a plan; a wrestler’s top game is brutal if they get to settle in.

Pro tip: If you’re comfortable, fake a takedown attempt (e.g., a low stance) to bait them into a reaction, then pull guard as they commit.

Prioritize Hip Movement & Guard Retention 

Wrestlers excel at pinning and immobilizing their opponents. If you stay flat or static, they’ll ride you out or grind you down.

What to do:

• Keep your hips mobile—shrimp, invert, or granby roll to avoid being pinned.

• Use frames (e.g., forearms on their hips or shoulders) to create space and prevent them from closing the distance.

• If they stand in your guard, sit up and engage their legs or hips immediately—don’t let them posture up freely.

Pro tip: Butterfly guard is gold against wrestlers. The hooks give you leverage to elevate them, disrupt their base, and launch sweeps or transitions to their backs.

Attack the Back Early & Often

Wrestlers often expose their backs during scrambles or when defending submissions—BJJ’s back-taking game is a huge advantage here.

• Look for opportunities during their takedown attempts. If they shoot and you sprawl, immediately start hunting for a seatbelt grip or hooks.

• From guard, use arm drags or wrestle-ups to get to their back. A wrestler might turtle up if you reverse them—be ready to capitalize.

• Lock in your hooks and control their hips—don’t let them stand or shake you off.

Pro tip: Practice the “truck” position or twister setups if you’re advanced; wrestlers hate dealing with these BJJ-specific back attacks.

Sprawls & Front Headlocks

A wrestler’s bread and butter is the takedown. If you can’t stop it, you’ll spend the roll fighting from the bottom against someone built to dominate there.

• Sprawl hard when they shoot—drop your hips to the mat, kick your legs back, and put your chest on their upper back to kill their momentum.

• If they get a single or double leg, use your hips to “limp leg” out or fight for an underhook to stand back up.

• Transition to a front headlock if the sprawl stalls them—snap them down, spin to the back, or set up a guillotine.

Pro tip: Drill the guillotine choke religiously. Wrestlers often keep their heads low when shooting, and a tight guillotine can end the roll fast.

Constantly Attack With Submissions

Wrestlers often rely on explosive power and conditioning, but constant submission defense can drain them mentally and physically.

• Chain attacks from your guard—triangle to armbar to omoplata, for example. Keep them reacting instead of advancing.

• Even if you don’t finish, the threat forces them to slow down and play more cautiously.

• Target their arms and neck—wrestlers aren’t always as submission-savvy as BJJ players.

Pro tip: The kimura is your friend. It’s versatile (works from guard, side control, or top) and punishes their tendency to post heavily on their hands.

Manage Energy & Stay Calm

Wrestlers often come out hard and fast, trying to overwhelm you with pace. If you panic or gas out, they’ll dominate.

• Breathe deeply and focus on technique over strength—let them burn their energy chasing the finish.

• Accept bottom position if needed, but stay active and composed. A wrestler’s top pressure is tough, but it’s not submission-focused like BJJ.

• Pick your moments to explode—save your energy for sweeps or scrambles where you can take control.

Pro tip: If they’re gassing and you’re not, late in the roll is your time to shine. A tired wrestler is way easier to submit or sweep.

The Wrap Up

The key is to blend your BJJ skills with an understanding of wrestling’s strengths. Don’t try to out-wrestle them at their own game—force them into yours. 

Drill guard retention, back takes, and submission chains, and you’ll start catching even the toughest wrestlers off guard.

 Roll smart, stay technical, and have fun turning their aggression into your advantage.

If you’d like to purchase in-depth instructionals to improve your wrestling for BJJ, check out the BJJ Fanatics library.