Most schools start rounds on the knees, which means standing work is the biggest gap in the average hobbyist’s game. It is also where the majority of serious training injuries happen, and that risk rises sharply with age.
This guide covers the takedowns worth knowing, how to defend them, and an honest answer to whether you should be attempting them at all.
Why standing work matters
Jiu-jitsu is ground fighting, but somebody has to get the fight there. Takedowns score in competition, they decide where a self-defence situation goes, and they let you dictate whether you play top or bottom rather than having it chosen for you.
The takedowns worth learning
Double leg
The most fundamental takedown in grappling. Change levels by dropping your hips, step deep between their legs, drive through with the shoulder, and run them down. Head to the side, never the centre — a head in the middle is a guillotine waiting to happen. Bend at the hips, not the waist, and keep driving after the entry rather than stalling on contact.
Single leg
More technical than the double but often safer, because you are not committing your whole body. Control the leg at knee or ankle, head inside their hip, then finish by running the pipe, tripping, or lifting and returning. For older grapplers this is usually the better first option.
Osoto gari
A judo throw that transfers cleanly. Control the upper body, step across, reap the leg and throw them backwards. Best used when they are pushing into you, since it borrows their momentum rather than requiring you to generate it. If you want to know how much of the throwing game carries over, we break down the differences between judo and jiu-jitsu.
Sprawling and defence
If you cannot take someone down, at minimum stop them taking you down. Sprawl by driving your hips forward and down onto their shoulders while pulling your legs back, then work back to your feet or to a front headlock. Defensive standing skill is worth more to most hobbyists than offensive takedowns, and it carries far less injury risk.
Pulling guard is a legitimate choice
There is a certain amount of noise online about pulling guard being soft. Ignore it. Pulling guard is the right call when you are facing a far better wrestler, when your guard is genuinely dangerous, or when the risk of a scramble outweighs two points.
Take the takedown when you are confident standing, when you need the points, or in a self-defence context where the ground is not where you want to end up by accident.
Standing work after 40
This is the section that matters most if you are training in your forties or beyond. Takedowns are the single highest-injury area of jiu-jitsu, and the injuries tend to be the slow-healing kind: knees, shoulders, ribs, necks.
- Learn to fall before you learn to throw. Breakfalls are the highest-value standing skill you can own, and the one most hobbyists skip entirely.
- Favour low-amplitude entries. Single legs, snap downs and arm drags put far less load on you than throws that send someone through the air.
- Be selective about drilling partners. Standing work with an untrained twenty-five-year-old who goes hard is how training weeks end early.
- Treat pulling guard as a valid tactical option rather than a concession. Your training longevity is worth more than two points.
Frequently asked questions
What is the best takedown for BJJ beginners?
The single leg. It is more technical than the double but commits less of your body, offers several finishes, and leaves you in a better position if it fails.
Is it bad to pull guard instead of taking someone down?
No. It is a tactical choice. Pull guard when you are facing a better wrestler, when your guard is strong, or when a scramble carries more risk than it is worth.
Are takedowns safe for older grapplers?
They carry the highest injury risk of any area of jiu-jitsu. They can be trained safely, but the priority order changes: breakfalls first, low-amplitude entries second, throws last, and be selective about who you drill with.
How do I stop getting taken down?
Sprawl. Drive your hips forward and down onto their shoulders while pulling your legs back, then work up or to a front headlock. Defensive standing skill is worth more to most hobbyists than any offensive takedown.