Catch Wrestling in the BJJ World: How to Incorporate Its Techniques

In our recent explorations of grappling arts, we’ve discussed the philosophical differences between Catch Wrestling and Brazilian Jiu-Jitsu (BJJ), delved into the unique mentality of Catch Wrestling, and examined the philosophy of integrating these styles.

Today, we’re taking a practical approach, focusing on how BJJ practitioners can incorporate Catch Wrestling techniques into their game.

Why Incorporate Catch Wrestling?

Before we dive into the ‘how’, let’s briefly recap the ‘why’:

  1. Expanded Arsenal: Catch Wrestling offers a range of submissions not typically seen in BJJ.
  2. Aggressive Mindset: The Catch Wrestling approach can add a new dimension to your BJJ game.
  3. Improved Versatility: Incorporating Catch techniques makes you a more well-rounded grappler.

Key Catch Wrestling Techniques for BJJ

Let’s explore some Catch Wrestling techniques that can enhance your BJJ game:

1. The Cradle

The cradle is a powerful control position that can set up various submissions.

  • How to Incorporate: Use the cradle from side control or half guard to control your opponent and set up submissions like arm locks or neck cranks.
  • BJJ Application: The cradle can be an excellent way to pass guard or maintain top control.

2. Toe Holds

While toe holds exist in BJJ, Catch Wrestling’s approach is often more aggressive and varied.

  • How to Incorporate: Practice applying toe holds from various positions, including when your opponent is attempting to stand up.
  • BJJ Application: Use toe holds as a threat to force your opponent to expose other submission opportunities.

3. Neck Cranks

Note: Always practice these with caution and respect for your training partners.

  • How to Incorporate: Learn to apply controlled pressure to the neck from positions like side control or back control.
  • BJJ Application: While often illegal in BJJ competitions, understanding neck cranks can improve your defensive awareness and provide options in self-defense scenarios.

4. The Grovit (Front Headlock)

This powerful control position is a staple in Catch Wrestling.

  • How to Incorporate: Practice transitioning to the front headlock from failed takedown attempts or when your opponent is on all fours.
  • BJJ Application: Use the front headlock to control your opponent and set up submissions or transitions to the back.

Catch-Style Drills to Enhance Your BJJ

Incorporating these drills into your training can help integrate Catch Wrestling principles into your BJJ:

  1. Submission Flow Drills: Practice chaining submissions together rapidly, focusing on quick transitions rather than extended control.
  2. Stand-Up Grappling: Spend more time practicing takedowns and ground-to-standing transitions.
  3. Pressure Drills: Work on maintaining constant pressure on your opponent, even when in seemingly neutral positions.

Mindset Shifts

Incorporating Catch Wrestling isn’t just about techniques; it’s also about mindset:

  1. Submission Hunting: Adopt a more aggressive approach to seeking submissions, rather than always prioritizing position.
  2. Embrace Discomfort: Be willing to put yourself in less-than-ideal positions to secure a submission.
  3. Continuous Attack: Focus on maintaining a constant offensive pressure, always working towards a finish.

Potential Challenges

As you incorporate Catch Wrestling techniques, be aware of these potential challenges:

  1. Rule Considerations: Some Catch Wrestling techniques may not be legal in BJJ competitions. Always be aware of the ruleset you’re training for.
  2. Training Partner Communication: Clearly communicate with your training partners when practicing techniques that may be unfamiliar or potentially more dangerous.
  3. Balance: While adopting Catch Wrestling’s aggressive approach can be beneficial, be careful not to neglect the strategic positional game that is core to BJJ.

Integrating Safely

Safety should always be your top priority when incorporating new techniques:

  1. Start Slow: Begin by drilling new techniques slowly and with a compliant partner before attempting them in live rolling.
  2. Seek Proper Instruction: If possible, learn from an instructor who is well-versed in both Catch Wrestling and BJJ to ensure proper technique and application.
  3. Know Your Limits: Be aware of your own skill level and that of your training partners. Some techniques require a high level of control to apply safely.

The Path Forward

Incorporating Catch Wrestling techniques into your BJJ game is an ongoing process. Here are some steps to get started:

  1. Study: Watch videos and read books about Catch Wrestling to familiarize yourself with its principles and techniques.
  2. Drill: Set aside time in your training to specifically work on Catch Wrestling techniques.
  3. Experiment: During open mat sessions, try incorporating one or two Catch techniques into your rolling.
  4. Reflect: After each session, think about what worked, what didn’t, and how you can better integrate these new elements into your game.

Remember, the goal isn’t to replace your BJJ game with Catch Wrestling, but to enhance it. By thoughtfully incorporating these techniques and principles, you can become a more versatile and effective grappler.


Ready to add some Catch Wrestling flavor to your BJJ game? At our Austin gym, we offer specialized workshops and training sessions that focus on integrating Catch Wrestling techniques into BJJ. Whether you’re looking to expand your submission arsenal or add some aggressive flair to your grappling, our experienced instructors are here to guide you. Come join us and take your grappling to the next level!

More To Explore

Rickson Gracie and the Rise of Vale Tudo: The Roots of Modern MMA

As we’ve explored in our previous posts about the Gracie family’s impact on Brazilian Jiu-Jitsu, Bruce Lee’s revolutionary Jeet Kune

Andy Hug and the K1 Revolution: How One Fighter Changed Kickboxing Forever

Just as Bruce Lee revolutionized martial arts philosophy with Jeet Kune Do (as explored in our previous post), and the

Bruce Lee and the Birth of Jeet Kune Do: A New Era in Martial Arts

Just as the Gracie family revolutionized grappling with Brazilian Jiu-Jitsu (as discussed in our previous post), and the legends of

Book Your Free Transformation Program Trial!

https://fightingfitbootcamp.uplaunch.com/join/6493

Thank You!

We Can't Wait to get you Started!

We have emailed you a comfirmation of your purchase. We will be in contact shortly to schedule a time for your visit.

In the meantime, please don’t hesitate to reach out with any questions!

Share Offer With Friends

Get Started With Your FREE Transformation Program Trial