What Do We Mean When We Say…
“Don’t Use Strength”?
In martial arts, particularly in Brazilian Jiu-Jitsu, one of the most common pieces of advice given to beginners is: “Don’t use strength.” It’s a phrase that you’ll likely hear frequently in training, and while it’s meant to encourage smarter, more efficient movement, it can often feel frustratingly vague. It’s easy to get caught in the dichotomy of either trying to use strength and tiring yourself out or not using strength and being dominated on the mat. So, what does this advice really mean, and how can you apply it effectively to your practice?
The Dilemma: Using Strength vs. Not Using Strength
At first glance, “don’t use strength” sounds simple enough. However, in practice, the implications of this advice can be confusing. When you don’t use your physical strength, you might feel like you’re being overwhelmed by your partner, resulting in situations where you’re flattened or dominated. On the other hand, if you rely on your strength, you quickly tire out, only to find yourself flattened just as easily.
Perhaps the most perplexing aspect is that, even though you may feel exhausted from using all your strength, your higher-belt training partner—who seemingly doesn’t look like they’re exerting much effort—still dominates you with ease. They don’t appear to be working nearly as hard as you, yet they remain fresh while you feel drained. What’s going on?
The Secret: Using Leverage and Positioning Over Strength
The key to understanding this dilemma lies in leverage and positioning—specifically, how more experienced practitioners use their bodies to maximize efficiency while minimizing their energy expenditure. The experienced grappler doesn’t need to use raw strength to control you; instead, they rely on superior positioning and mechanics to make their movements feel much stronger than they actually are. This is the true essence of “not using strength”.
Take, for example, Kim’s approach in the scenario described. Kim isn’t using his arms or upper body strength to overpower his opponent. Instead, he is using his legs to manage his opponent’s position and distance. By using his legs to lengthen his opponent’s body, tilt them off balance, and control their movement, Kim can effectively keep his opponent where he wants them, all while conserving his energy.
This is where the magic happens: Kim feels strong without using any real strength. His opponent feels the weight of Kim’s control because his legs are creating angles and positioning that force them into bad situations—without expending significant energy.
The Role of the Legs in Efficient Grappling
When you begin to understand how to use your legs more effectively, you’ll notice a dramatic shift in how you approach grappling. The legs—particularly the thighs and hips—are much stronger and more powerful than the arms, and they can be used to generate leverage and control without tiring you out.
Here are a few principles for using the legs effectively:
1. Legs for Broad Control: The legs should be used to create structure and control your opponent’s body, especially their hips and torso. Whether you’re in a guard, side control, or top position, your legs can be used to push, pull, or extend your opponent’s body. This allows you to maintain control of their posture and movement, all without taxing your arms and upper body.
2. Managing Distance: Your legs are great tools for controlling the distance between you and your opponent. By using your legs to create space or close the distance, you can keep your opponent at the range that benefits you most, whether you’re looking to pass their guard, hold them in a dominant position, or secure a submission.
3. Using the Hips for Angles: When you’re working for submissions or position, your hips can create the necessary angles for success. The ability to shift your hips efficiently—while keeping them low to the ground—will allow you to apply pressure, break posture, and open up opportunities without needing to rely on upper-body strength.
4. Conserving Energy: Your legs have a greater range of motion and can create more effective control with less effort, meaning that by using them properly, you can save your upper body for the more delicate tasks, such as hand fighting and submissions. This is what makes the difference between feeling completely drained and staying fresh during a match.
The Mindset Shift: Let Your Legs Do the Heavy Lifting
The shift from arm strength to leg strength is crucial in making Jiu-Jitsu feel more efficient and sustainable. Many beginners make the mistake of trying to muscle their way through techniques, relying on their arms to power through a submission or pass. This is especially true when you’re on top of an opponent in a dominant position. The more experienced practitioner, however, understands the importance of position and leverage, using their legs to manage their opponent while keeping their arms fresh.
For example, when attempting to control or pass from top positions like side control, mount, or knee on belly, you’ll often hear instructors emphasize the importance of using your legs to stabilize and control your opponent’s body rather than trying to force a submission with your arms. The legs provide a much broader base of support and can maintain constant pressure without burning you out.
Practical Application: Leg-Focused Drills
To start incorporating this concept into your practice, begin by focusing on leg-based control during your rolls and drills. A few practical ways to do this include:
1. Guard retention drills: Use your legs to frame and control your opponent’s posture while minimizing arm engagement. This will teach you to rely on your legs to maintain space and control, rather than trying to fight off grips or submissions with just your arms.
2. Passing drills: When practicing guard passes, focus on using your legs to control your opponent’s hips, legs, and posture. Think of your arms as tools for fine-tuning the position and securing grips, while your legs manage the overall structure and distance.
3. Escaping pins: During pin escapes, try to use your legs to create space, push against your opponent’s body, or off-balance them. By doing this, you’ll find it’s easier to regain guard or improve your position, all without overexerting your arms.
4. Control and submission transitions: When transitioning to submissions from top positions, practice using your legs to maintain control of your opponent’s body while freeing up your arms for more intricate work, such as controlling their head, securing grips, or setting up submissions.
Conclusion: Let Your Legs Do the Work
Ultimately, the advice “don’t use strength” isn’t about abandoning physical effort, but rather about using your body more efficiently. By focusing on using your legs for broad control, distance management, and leverage, you can save your arms for the delicate tasks of hand fighting and finishing submissions. This mindset shift not only conserves your energy but allows you to feel strong without needing to rely on brute force. With consistent practice, you’ll begin to find that Jiu-Jitsu starts feeling easier, and the energy you save will help you stay fresh and dominant during longer training sessions and more competitive rolls.