How to Wear Jiu-Jitsu Rash Guards: The Ultimate Guide

by Adrian Davis May 04, 2025

Rash guards have become a staple in Brazilian Jiu-Jitsu (BJJ) training. They are designed to protect the skin, reduce friction, and provide comfort during training sessions. But how do you properly wear a BJJ rash guard? In this guide, we'll cover everything you need to know.

What is a Jiu-Jitsu Rash Guard?

A rash guard is a tight-fitting, stretchy garment typically made from a blend of polyester and spandex. Initially used by surfers to prevent rashes from surfboards, rash guards have become an essential part of BJJ attire.

Why Wear a Rash Guard in BJJ?

Protection from Skin Infections: Prevents mat burns, cuts, and exposure to bacteria.
Moisture Management: Wicks away sweat, keeping you dry and reducing the spread of germs.
Compression Benefits: Improves blood circulation and reduces muscle fatigue.
Prevents Grip Burn: Minimizes friction burns from intense grappling.

Choosing the Right Rash Guard

Before discussing how to wear a rash guard, it’s crucial to pick the right one:

Fit: Rash guards should be snug but not restrictive. Loose rash guards can get tangled during grappling.
Material: Look for a blend of polyester and spandex for flexibility and durability.
Sleeve Length: Short sleeve for ventilation; long sleeve for extra protection.
Design: IBJJF (International Brazilian Jiu-Jitsu Federation) competitions require ranked rash guards matching your belt color.

How to Properly Wear a Rash Guard for Jiu-Jitsu

Wearing a rash guard properly ensures comfort and functionality during training:

Wear it Under Your Gi: If training in a gi, wear your rash guard underneath. This adds a layer of protection and helps prevent overheating.
No-Gi Training: In no-gi BJJ, rash guards replace the gi top. Pair with grappling shorts or spats.
Tuck It In: To avoid the rash guard riding up, tuck it into your shorts or spats.
Layering: Some practitioners wear a compression shirt under their rash guard for added protection.
Avoid Jewelry: Remove jewelry to prevent damage to the rash guard and injury to yourself or training partners.

Rash Guard Maintenance Tips

To prolong the life of your rash guard and maintain hygiene:

Wash Immediately: Wash after every training session to prevent bacterial growth.
Cold Water and Air Dry: Use cold water and air dry to prevent shrinking and fabric damage.
Avoid Bleach: Do not use bleach or harsh detergents.
Turn Inside Out: This prevents logos and designs from peeling.

Common Mistakes When Wearing a Rash Guard

Choosing the Wrong Size: Too loose leads to discomfort, too tight restricts movement.
Ignoring Hygiene: Not washing rash guards can lead to odor and skin infections.
Inappropriate Design: For competitions, ensure the rash guard meets regulations.

Conclusion: Wear Your Rash Guard the Right Way

Wearing a rash guard properly not only maximizes comfort but also enhances your performance and safety during BJJ training. Whether you're a beginner or a seasoned practitioner, following these guidelines will ensure you get the most out of your training gear.