Name: 柔術新手必知的3大原則！ (3 Principles Every BJJ Beginner Should Understand)
Uploaded: 2026-02-01T01:45:30.000Z
Duration: 6 min 19 s

Okay, so something that I think is important in a lot of sports and disciplines is to focus on principles over individual, like movements and tricks.

好，我覺得在很多運動和學科裡，很重要的一點是專注在原則上，而不是個別的動作或招式。

轉承詞

So in chess, for instance, you're taught to emphasize the center rather than, like, just worrying about specific openings.

像是西洋棋，你學到的是要強調控制中心，而不是隻擔心特定的開局。

情態副詞

And in boxing, you learn early on that a big part of the game is making angles on other people where they can't hit you and you can hit them.

在拳擊裡，你很早就學到，比賽很大一部分是創造角度，讓對方打不到你，而你能打到他。

But this is something that I don't think always happens in Brazilian Jiu jitsu.

但這點我覺得在巴西柔術裡不一定總是這樣。

And when I did a video talking about what I wish I'd known when I started out and I mentioned principles, a lot of people ask me which principles specifically I was talking about.

當我做了一支影片，講述我剛開始學時希望知道的事情，並且提到原則時，很多人問我具體是指哪些原則。

And so today I'm going to talk about three of the principles that I think are most important to learn as a why or maybe a blue belt that you aren't always explicitly told and you kind of end up working out as you go along.

所以今天我要來分享三個我覺得對新手或藍帶來說，最重要但又不一定會被明確教導，需要自己摸索出來的原則。

To be clear, I'm not a competition beast.

說清楚一點，我不是什麼比賽高手。

I'm just a guy who's a black belt who's been doing it for quite a long time.

But these are the things that I teach to our beginners and also to guys who kind of come from our academy after maybe six months or a year of training and.

但這些是我教給我們初學者，還有在我們道館練了大概半年或一年，

And haven't been taught them anywhere else.

卻沒在別的地方學到這些東西的人。

I'm not saying that the most important principles to focus on are the only ones you'll ever need to know, but

我不是說這些最重要的原則就是你唯一需要知道的，

I do think that by starting to think about them early in your jiu jitsu journey, you are going to set yourself up for success later on.

但我認為，在你的柔術旅程早期就開始思考這些原則，會讓你未來更容易成功。

Okay, so the first thing I want to talk about is keeping your elbows in.

好的，所以第一個我想講的是，保持手肘夾緊。

And I think a lot of people start to understand the importance of this fairly early on, but

我覺得很多人都蠻早就開始理解這點的重要性了，但是

it's still useful to, like, think about why it matters.

還是值得去思考一下，為什麼它這麼重要。

So, firstly, having your elbows close to your body just makes you structurally stronger.

所以，首先，手肘靠近身體會讓你結構上更強壯。

You can do, like, a trick where you get another guy to keep his elbows tucked and and then, like, deadlift him off the floor, and

你可以做個小實驗，讓另一個人把手肘夾緊，然後你試著把他從地上抱起來，

he'll be able to keep his elbows pretty much in place so he's hanging off his entire body weight without a struggle.

他可以 pretty much 保持手肘不動，然後輕鬆地撐起他全身的重量。

You basically can't do that when your elbows are out here.

當你的手肘在這裡（打開）的時候，你基本上做不到。

So keeping your elbows in makes it harder for the other person to manipulate your limbs, and

所以，手肘靠近身體會讓對方更難操控你的肢體，

But also, tons of attacks, including like, arm bars, kimuras, oma platters, arm triangles, but

而且，很多攻擊，像是三角鎖、木村鎖、奧摩普拉達、手臂三角鎖，

also stuff like duck unders to the back, all rely on your opponent getting your elbows away from your body.

還有像鴨子下潛到背後，都依賴對手把你的手肘移開身體。

And so when you're a white belt, one of the best things you can do to stop getting tapped out pretty much all the time is think about bringing your elbows close into your body pretty much whenever you can.

所以當你是白帶的時候，要盡量避免被降服，最好的方法就是盡量把手肘收近身體。

And conversely, when you're going on the attack, what you want to think about is getting the other person's elbows away from their body and keeping them there.

反過來說，當你要進攻時，要做的就是把對方的肘子移開身體，並讓它保持在那裡。

And when you're a white belt, this is pretty easy.

而當你是白帶的時候，這其實很簡單。

all you have to do is put some kind of wedge, whether that's like a knee or an underhook, in between their arm and their body so they can't get it back.

你只要在他們的手臂和身體之間塞個東西，像是膝蓋或後勾，讓他們收不回去就好。

But then as you go through the belts, you're going to need to find ways to get people to extend their arms away from them.

但隨著你升級，你就會需要找到方法，讓對方的手臂伸離他們身體。

Well, that's like convincing them to frame on you because you're putting weight on them or, like, moving their arm away from their body in some other way that's like, reinforced by a wedge.

嗯，這就像是說服他們架在你身上，因為你給他們壓力，或是用其他方式把他們的手移開身體，而且還用楔子固定住。

Ryan hall has an entire DVD set called the Open Elbow that goes into this stuff in a ton of detail.

Ryan Hall 有一套叫做「Open Elbow」的 DVD，裡面有非常詳細的介紹。

But generally speaking, think about keeping your own elbows in and getting your opponent's elbows away from their body.

但總的來說，試著讓自己的手肘夾緊，並把對手的肘子移離身體。

And that kind of leads on to the next principle, which is about getting inside position.

這就引導到下一個原則，也就是「內側位置」。

So the concept of inside position has kind of been popularized recently by John Danaher, who.

「內側位置」這個概念最近由 John Danaher 發揚光大，他。

Who talks about it in terms of where your limbs are.

他從肢體的位置來談論這個概念。

So in inside position, your limbs are inside, the other person's in outside position, obviously it's the other way around, and

在內側位置時，你的肢體在裡面，對方的肢體在外側，顯然反過來就是外側位置，

But certainly when you're new to the art or you're fighting someone much heavier than you, inside position is quite often a safer place to be.

但肯定的是，當你剛接觸這門武術，或是對上比你重很多的對手時，內側位置通常是比較安全的位置。

So, for instance, if someone big is on top of you, having inside position stops them putting the wedges around you.

所以，舉例來說，如果一個很壯的人壓在你身上，擁有內側位置可以阻止他們在你周圍架楔子。

That will allow them to pin you to the floor effectively, which is what lets you create effective movement underneath them and start to, like, move them around and manipulate their weight.

這樣他們就能有效地把你壓制在地，這能讓你有效地在他們下方移動，並開始，像是，移動他們並操控他們的重量。

And this is where a lot of the value of the underhook comes in.

這也是為什麼underhook有這麼大價值的地方。

Basically, what the underhook does is keep you in inside position by, like, gluing you to the opponent.

基本上，underhook的作用是透過黏住對手，讓你保持在內側位置。

And that's why a lot of the fight in a position like half guard is who can get that underhook and go on the attack, whether they're going for, like, a sweep or a pass.

這也是為什麼在half guard這種位置，很多人都在爭奪underhook並發動攻擊，無論是想掃技還是過腿。

Inside position is also a really helpful concept when you start to think about leg locks.

當你開始思考leg lock時，內側位置也是一個非常有用的概念。

A lot of leg lock setups start with you, like, pummeling your feet inside the other person's.

很多leg lock的設置都是從你，像是，在對方腿裡交換腳開始。

And if you're worried about getting leg lock, then taking inside position on the other person can often keep you safe from the vast majority of the stuff they're going to try on you.

如果你擔心被leg lock，那麼取得對方的內側位置通常能讓你免於他們大多數的招式。

And finally, it's really important on the feet.

最後，這在站立時也非常重要。

If you're wearing the Judo gi, having the inside position on your opponent is going to let you manage distance better and stop them from taking strong grips.

如果你穿著柔道服，對對手擁有內側位置能讓你更好地控制距離，並阻止他們取得強力的抓握。

And if you're wrestling or doing no gi, then taking inside position is what's going to let you take like strong collar and elbow ties and let you start snapping people down and messing with their balance and their posture.

如果你在摔角或無道服，那麼取得內側位置能讓你取得強力的領帶和手肘控制，並讓你開始摔倒對手，擾亂他們的平衡和姿態。

So it's not always right to chase the inside position, but

所以不一定總是正確地去追逐內側位置，但

作為一個普遍的位置來說，它其實不差。

And it's certainly useful to understand the value of it as you get better and better at jiu jitsu.

而且隨著你越來越擅長巴西柔術，瞭解它的價值肯定很有幫助。

And then the final thing that I think is super valuable to start thinking about when you're a white belt is structure and frames.

然後最後一點，我覺得當你是白帶時，開始思考結構和支撐點是非常有價值的。

And again, this is something that's kind of probably going to be hinted at early on by certain movements you do, but

同樣地，這也是一些你早期可能會透過某些動作被暗示到的東西，但

So this is about finding places where you're resisting your opponent's force without using any strength, usually because you're using the strength of your own skeleton.

所以這是關於找到一些地方，讓你可以在不費力氣的情況下抵抗對手的力量，通常是因為你利用了自己骨骼的力量。

So a super simple and easy to understand example of this is when you're locking up a kimura from side control.

所以一個非常簡單易懂的例子是，當你在側控時鎖定一個 Kimura。

Hopefully you've been taught to keep your elbow on the floor when you take your kimura grip.

希望你被教導過，當你抓住 Kimura 握法時，要把手肘放在地板上。

And that way, when your opponent tries to suck their hand back to their side, they're trying to push straight through your forearm bones into their own hip bone, which is like a structure that unless they're freakishly, freakishly strong, they're not going to be able to break through.

這樣一來，當你的對手試圖把手收回他們身邊時，他們會試圖直接透過你的前臂骨頭推向他們自己的髖骨，這就像一個結構，除非他們強壯到不可思議，否則他們無法突破。

If you keep your elbow off the floor just a tiny bit, they're going to suck their arm back in and you're not going to Kimura them.

如果你稍微把手肘離開地板，他們就會把手收回去，你就沒辦法 Kimura 他們了。

The other place that people think about structure a lot is in terms of frames.

大家也會在「框架」（frames）這個概念上思考結構。

And the most basic way to think about it is in movements that keep your skeleton aligned against the force of your opponent, as opposed to using muscular strength to push them away.

最基本的方式是思考那些能讓你的骨架對抗對手力量的動作，而不是用肌肉力量把他們推開。

Side note, Sometimes this is going to mean extending an elbow.

題外話，有時候這意味著伸出一個手肘。

And part of jiu jitsu is about learning places when it's safe to do that.

而柔術的一部分就是學習在安全的情況下這樣做。

But ultimately it's not just about frames.

Good structure is about finding ways to connect yourself to the ground in these strong positions.

好的結構就是找到方法，在這些強壯的姿勢中將自己與地面連接起來。

So your opponent's line of force is going through your skeleton and pushing against an object that is ultimately immovable.

這樣對手的力量線就會穿過你的骨架，對抗一個最終無法移動的物體。

And that's where Jiu Jitsu starts to feel really effortless.

這就是柔術開始感覺毫不費力的原因。

And yeah, none of these things are things that you're going to completely wrap your head around at white belt or even blue belt.

而且，這些都不是你在白帶甚至藍帶時就能完全理解的事情。

But they're definitely things to start thinking about because they're things that you're going to tweak and understand better through your whole experience of Jiu Jitsu.

但這些絕對是你可以開始思考的事情，因為它們是你會在整個柔術經驗中不斷調整和更深入理解的。

So those are the three most important principles I think you have to take on board.

所以這是我認為你必須掌握的三個最重要的原則。

if you want to think about how to learn more holistically, then I recommend this video.

如果你想思考如何更全面地學習，我推薦這支影片。