How to Wear Jiu-Jitsu Rash Guards the Right Way

by Adrian Davis June 06, 2025

Comfort, Performance, and Style on the Mat

Whether you're a seasoned Brazilian Jiu-Jitsu (BJJ) practitioner or stepping onto the mats for the first time, wearing a rash guard properly is essential for comfort, hygiene, and optimal movement. More than just a stylish top, a rash guard serves to protect your skin, regulate your temperature, and enhance performance during intense rolling sessions or competition.

This comprehensive guide will teach you how to wear a Jiu-Jitsu rash guard correctly, what to pair it with, and how to choose the right fit and style for your training needs.

What Is a Rash Guard in Brazilian Jiu-Jitsu?

A rash guard is a tight-fitting athletic shirt typically made from a blend of polyester and spandex. It’s designed to:

Protect skin from mat burns, rashes, and scratches
Wick away sweat to keep you dry
Reduce friction during grappling
Help prevent bacterial infections such as ringworm and staph

Rash guards are widely used in No-Gi BJJ, but they're also worn under the gi in traditional BJJ to add a layer of comfort and protection.

Step-by-Step: How to Wear a Jiu-Jitsu Rash Guard

1. Choose the Right Fit

Your rash guard should fit tight and snug, like a second skin — not baggy like a t-shirt.

✔️ A proper fit means:

No loose fabric to grab or pull
Full range of motion without riding up
Compression for improved blood flow and muscle support

❌ Avoid rash guards that are too tight, restricting breathing or pinching the skin.

2. Wear It with the Right Bottoms

Depending on your discipline, pair your rash guard with:

No-Gi Grappling Shorts: Durable, drawstring shorts designed for mat work.
Spats (Grappling Tights): For full-leg coverage, muscle compression, and skin protection.
Under the Gi: Many practitioners wear a short or long sleeve rash guard under their gi for sweat management and extra comfort.

➡️ Note: Most competitions (like IBJJF) only allow solid black or rank-colored rash guards with up to 10% of other colors for official matches.

3. Tuck It In (Yes, Really)

To prevent your rash guard from rolling up during rolls or drills, tuck it into your shorts or spats. This keeps your outfit streamlined and prevents exposure or discomfort mid-spar.

4. Mind the Sleeve Length

Short Sleeve Rash Guards: Great for hot climates, summer rolls, or a lighter feel.
Long Sleeve Rash Guards: Offer more skin protection and muscle compression, particularly useful in cooler environments or for full-body coverage.

👉 Choose based on your personal comfort and training environment.

How to Style Your Rash Guard (Without Breaking BJJ Etiquette)

While BJJ is functional first, style matters too — especially in No-Gi where rash guards often reflect personality, team spirit, or rank.

Stick with rank-appropriate colors (white, blue, purple, brown, black) in formal settings.
Fun designs, anime themes, or skull prints are great for open mats, gym training, and casual rolls.
Look for flatlock stitching, anti-microbial fabric, and moisture-wicking properties for best results.

🔥 Pro Tip: Invest in several rash guards so you can rotate through the week and always have a clean one ready.

What NOT to Wear with a Rash Guard

❌ Avoid cotton shirts — they absorb sweat and offer no protection.
❌ Say no to loose basketball shorts with pockets — they can catch fingers and cause injuries.
❌ Don't layer with unnecessary underclothes — your rash guard and shorts or spats are enough.

Washing and Caring for Your Rash Guard

To keep your rash guard in top shape:

Wash in cold water after every use
Air dry instead of tumble drying to preserve elasticity
Avoid fabric softeners or bleach
Turn it inside out to protect printed designs

Regular care helps your rash guard stay fresh, last longer, and prevent bacteria buildup.

Benefits of Wearing a Rash Guard in Jiu-Jitsu

✔️ Reduces skin-to-skin infections
✔️ Prevents mat burns and irritation
✔️ Supports muscles with compression
✔️ Wicks sweat away for cooler sessions
✔️ Looks sharp and professional

Conclusion: Look the Part, Train Like a Pro

Wearing a rash guard in Jiu-Jitsu isn’t just about appearance — it’s about safety, performance, and respect for the sport. Choosing the right fit, pairing it with proper gear, and maintaining it properly ensures you roll smarter, cleaner, and more confidently.

Whether you’re stepping into your first class or preparing for competition, follow these tips to get the most out of your rash guard and your time on the mat.