To Gi or not to Gi? That is the question.

Written By Luke Rinehart

Brazilian Jiu-Jitsu (BJJ) is one art with two very different styles: Gi and No-Gi. While both share the same techniques and principles, the experience on the mats can feel completely different — and both styles teach you unique lessons that can help become a complete grappler.

Whether you’re a new student deciding where to start or a seasoned grappler wanting to refine your skills, understanding the benefits of each style is key to your growth.

Training in the Gi: The Technical Chess Match

Rolling in the Gi adds layers of complexity to BJJ. The grips on sleeves, collars, and pants slow down the pace, forcing you to win step by step instead of relying on speed, sweat, or athleticism.

Here’s why Gi training is so valuable:

1. Precision and Technical Escapes

In the Gi, sweat and slipperiness won’t save you. Escaping a pin or submission requires clean, technical movements. This develops patience and deepens your understanding of leverage and angles.

2. Grip Fighting Mastery

With dozens of gripping options available, Gi training teaches you to dominate and break grips — a skill that translates to both Gi and No-Gi. Strong grips also improve hand and forearm strength.

3. Posture and Neck Protection

Collar chokes are everywhere in Gi Jiu-Jitsu. This forces you to protect your neck at all times and maintain proper posture, which is crucial for both sport and self-defense.

4. A Safer, Slower Game

The Gi naturally slows the pace, making rolls more predictable and methodical. This is especially helpful for beginners or anyone working through injuries, as it reduces chaotic scrambles.

5. The belt does more than hold up your pants

Although it is not the belt that is going to save you in a fight, or make you good at jiu-jitsu — the goal of the belt drives you to excel, represent, and commit yourself. The belt is a recognition of all your hard work — the blood, sweat and tears you shared on the mat. It’s an honor. The Gi helps you to embrace tradition and the values of a martial artist. Over the past 30+ years of teaching, I have noticed that those who wear the Gi, tend to train longer.

Training in No-Gi: Speed, Scrambles, and Connection

No-Gi Jiu-Jitsu removes the grips and replaces them with body locks, underhooks, overhooks, and frames. The pace is faster, and you learn to rely more on body mechanics than fabric grips.

1. Better Framing and Body Connection

Without Gi grips, you’re forced to use frames, pivot points and pressure to control opponents. This sharpens your spatial awareness and makes your grappling fluid and more efficient.

2. Dynamic Movement and Scrambling

No-Gi matches often include more scrambles and transitions. Training this way develops your agility, timing, and ability to stay composed in chaotic situations.

3. Cardio Conditioning

The faster pace of No-Gi rolling provides a serious cardiovascular workout. If you’re looking to push your conditioning, No-Gi is a great way to level up.

4. Application to MMA and Real-Life Scenarios

In MMA or self-defense, opponents won’t be wearing a Gi. No-Gi training gives you confidence in controlling and submitting someone without needing fabric grips. Not to say Gi is useless in self-defense. People actually do wear clothes! In cold seasons they even wear jackets which translates very well with the Gi.

Why You Should Train Both

While many grapplers specialize in one style, the truth is that training both Gi and No-Gi makes you a more complete grappler:

  • Gi teaches patience, precision, grip control, and technical attacks & escapes.

  • No-Gi develops fluidity, athleticism, body awareness, and adaptability.

  • Both Gi and No-Gi offer submissions that work better based on the attire. For example: Guillotines and Rear Naked Chokes are much easier to get in No-Gi than Gi and Gi offers lapel chokes and teaches you to coordinate your legs in new ways by using positions like spider guard. You won’t excell in these things without putting on or taking off the Gi in your training.

Together, they sharpen every aspect of your game — from the slow, methodical control of a Gi choke to the lightning-fast scramble of a No-Gi pass.

Which One Is Right for You?

  • If you enjoy a slower, chess-like pace: Start with Gi.

  • If you prefer a fast, scramble-heavy style: Try No-Gi.

  • If you want to be a well-rounded grappler: Train both!

At Clinch Academy, we teach both Gi and No-Gi Jiu-Jitsu to help students become complete martial artists, no matter their goals.

Final Thoughts: The Best of Both Worlds

Gi and No-Gi aren’t competitors — they’re partners in your development. Training in both will help you:

  • Build a deeper understanding of technique and leverage.

  • Improve posture, neck defense, and grip fighting skills.

  • Develop speed, agility, and cardio conditioning.

  • Prepare for competition, MMA, or self-defense.

No matter where you start, your journey in BJJ will challenge and transform you. The key is simply to start.

Train Both Gi and No-Gi at Clinch Academy

Want to experience the benefits of both styles? At Clinch Academy, we offer expert instruction in Brazilian Jiu-Jitsu, MMA, and fitness programs in a safe, family-friendly environment.

👉 Apply today for our 30-Day Trial and see how training in both Gi and No-Gi can take your grappling — and your confidence — to the next level.

Luke Rinehart
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