Ranked, research-backed BJJ Fanatics picks that protect your lower back while improving your game.
The Grilled Chicken Guard Retention System
A compact guard-retention shell that protects your spine and stops passes without flexibility.
The Running Man & The Baby Bridge: Essential Postures To Keep You Safe
Escape side control without straining your back using compact posture cycles.
Half Guard Domination 2.0
A structured half guard game to control pace and protect your back.
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🥋 #1 The Grilled Chicken Guard Retention System by Priit Mihkelson
Instructor: Priit Mihkelson
Style: System Based, Conceptual
Best for: All Levels
Format: Both
Runtime: 2 hours and 14 minutes
Volumes: 4
Biggest takeaway: Protect your spine first.
Techniques: Guard Retention, Grilled Chicken, Anti Stack, Anti Leg Drag, Reguard, Elbow Knee Connection
- Sideways Open Guard – Head-up guard with minimal spinal flexion.
- Protecting & Generating Dynamic Offense From The Turtle – Turtle is neutral for the lower back and safe.
- (Re)Back Takes, Escapes, Survival & Prevention – Back survival ties into the shell posture.
This course gives you a spine-safe retention posture you can use immediately. You learn to block stacks, leg drags, and toreandos without inverting or chasing grips. If you want dynamic lapel guards or berimbolos, look elsewhere; this is about safe, universal retention.
✅ Pros
- Prevents stack pressure so your lower back stays neutral.
- Clear, repeatable rules that scale to gi and no-gi.
- Integrates smoothly with turtle and sideways open guard.
⚠️ Cons
- Naming conventions and jargon can be off-putting at first.
- Less focus on immediate submissions from open guard.
- Requires mat time to internalize angles and hip turns.
💡 I found that committing to a head-up shell eliminated most positions that previously aggravated my lumbar spine. Recommendation: Buy it now.
🥋 #2 The Running Man & The Baby Bridge: Essential Postures To Keep You Safe by Priit Mihkelson
Instructor: Priit Mihkelson
Style: System Based, Conceptual, Drill Heavy
Best for: All Levels
Format: Both
Runtime: 3 hours and 40 minutes
Volumes: 4
Biggest takeaway: Small movements beat big bridges.
Techniques: Running Man, Baby Bridge, Turtle Links, Reguard, Anti Crossface, Side Control Escapes
- Protecting & Generating Dynamic Offense From The Turtle – Pairs with running man for a full cycle.
- Pin Escapes & Turtle Escapes: Go Further Faster – Broader escape curriculum if you want variety.
You learn to replace big bridges with small, spine-neutral movements that always give you frames. The cycle into turtle and back to guard is simple and safe. If you want flashy reversals or submissions from bottom side, this is not the focus.
✅ Pros
- Protects the lumbar spine during escapes.
- Repeatable cycle that works when tired.
- Connects directly to safe turtle positions.
⚠️ Cons
- Nonstandard names require buy-in from partners.
- Lower emphasis on immediate offense from bottom.
- Results depend on consistent drilling early.
💡 I stopped overextending on big upa bridges and my back thanked me immediately. Recommendation: Buy it now.
🥋 #3 Half Guard Domination 2.0 by Tom DeBlass
Instructor: Tom DeBlass
Style: System Based, Drill Heavy
Best for: All Levels
Format: Both
Runtime: 3 hours and 3 minutes
Volumes: 4
Biggest takeaway: Frames beat smash passing.
Techniques: Half Guard, Knee Shield, Frames, Deep Half Entries, Reguard, Top Half Passing
- Deep Half Guard Domination – If you prefer deep half mechanics.
- The Coyote Half Guard – Aggressive half guard built for bigger opponents.
This set builds a half guard that holds posture and denies smash passes. You get practical lapel and pant grip sequences to sweep safely. If you want cutting-edge leg entanglements, look elsewhere; this is classic, durable half guard.
✅ Pros
- Back-friendly bottom game that slows scrambles.
- Strong answers to knee slice and leg weave.
- Affordable price for a complete half system.
⚠️ Cons
- Less coverage of modern leg entanglements.
- Experienced half players may find overlap.
- Production pacing varies by chapter.
💡 I realized that consistent pant-and-lapel grips stop most of the hip-torque that irritates bad backs. Recommendation: Wait for daily deal.
🥋 #4 Jiu Jitsu For Old Guys: Fundamental Game Plan by Bernardo Faria
Instructor: Bernardo Faria
Style: System Based, Conceptual
Best for: All Levels
Format: Both
Runtime: 2 hours and 57 minutes
Volumes: 7
Biggest takeaway: Control pace and posture.
Techniques: Pressure Passing, Over Under, Half Guard, Closed Guard, Fundamental Submissions, Knee Cut Variations
- Foundations of Brazilian Jiu Jitsu – Cheaper fundamentals set with similar philosophy.
- Half Guard Domination 2.0 – If you mainly want bottom half.
You get a calm, pressure-based top game and conservative bottom options. The focus is control, not athletic scrambles. Skip this if you want modern lapel guards or inversion-heavy attacks.
✅ Pros
- Complete plan that reduces back-stressing scrambles.
- Great for rebuilding confidence after layoffs.
- Pairs with half guard systems seamlessly.
⚠️ Cons
- More expensive than most entries here.
- Advanced players may want deeper specialty content.
- Includes some takedown work not ideal for cranky knees.
💡 I saw the value of a single coherent plan when my energy and recovery are limited. Recommendation: Wait for daily deal.
🥋 #5 Understanding Connection In Jiu Jitsu by Henry Akins
Instructor: Henry Akins
Style: Conceptual, System Based
Best for: All Levels
Format: Both
Runtime: 3 hours and 33 minutes
Volumes: 6
Biggest takeaway: Structure beats strength.
Techniques: Connection, Weight Distribution, Pressure, Posture, Angle Changes, Escapes And Bridges
- Weight Distribution Masterclass – If you want more pressure details.
- No-Gi Guard Passing: The One Concept – Concept-first passing with minimal strain.
Akins shows how connection replaces strength and speed. You get posture, pressure, and angle drills that protect your back while improving control. If you want a move-dump or competition meta, this is not it.
✅ Pros
- Teaches efficiency that spares your lower back.
- Applies across gi and no-gi without new playbooks.
- Bridges and escapes use alignment, not heaving.
⚠️ Cons
- High price compared to other picks.
- Presentation can be verbose for some.
- Less direct competitive strategy guidance.
💡 I improved quickly once I focused on connection and weight rather than cranking my spine. Recommendation: Wait for daily deal.
🥋 #6 Yoga For Rocks by Sebastian Brosche
Instructor: Sebastian Brosche
Style: Drill Heavy
Best for: All Levels
Format: Both
Runtime: 1 hour and 37 minutes
Volumes: 3
Biggest takeaway: Better hips, happier back.
Techniques: Mobility, Hip Openers, Thoracic Rotation, Hamstring Flexibility, Prehab, Recovery
- Yoga Mobility For Guard – If guard-specific mobility is your goal.
- Yoga Mobility For Top Game – Loosen upper back and shoulders for pressure passing.
This is not a BJJ technique course, but it addresses the mobility gaps that stress your lumbar spine. Hips, T-spine, and hamstrings get targeted work. Skip if you only want tactics and techniques.
✅ Pros
- Directly reduces tightness that aggravates lower backs.
- Grappler-specific sequencing saves guesswork.
- Fits into recovery days and warm-ups.
⚠️ Cons
- No technique instruction; must pair with BJJ courses.
- Some repeated class themes across volumes.
- Not a substitute for medical care.
💡 I improved consistency by doing 10-minute hip flows before drilling, which made half guard and passing feel lighter on my back. Recommendation: Wait for daily deal.
Is turtle safer for bad backs than closed guard?
Often, yes. Turtle keeps your spine neutral and avoids stacked positions that compress discs. If you turtle, protect your neck and elbows, and have a clear route back to guard or up to the feet. Pair turtle with safe reguard cycles (running man and baby bridge) so you do not stall and eat clock-chokes. If you like closed guard, stay head-up, keep knees pinched, and avoid getting stacked; bail to half guard if your hips get tilted.
Which guards are most back-friendly?
Knee-shield half, butterfly with upright posture, and head-up open guard structures are generally safest. They let you frame with shins and forearms instead of twisting your lumbar. Deep inversion guards and stacked closed guard attacks demand more spinal flexion. If your back is sensitive, prefer inside position, elbow-knee connection, and grips that let you sit up rather than pull the partner over you.
How should I modify training on a sore day?
Skip hard passing and stacked guard work. Drill frames, baby bridges, turtle-to-reguard, and knee-shield entries. Roll from seated starts, keep rounds short, and ask partners to avoid stack passes. Use a 10-minute hip opener beforehand and a brief T-spine rotation flow after. If pain sharpens or radiates, stop and talk to a clinician.
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