How do I use frames effectively in BJJ?

Framing is one of the most important yet underappreciated skills in BJJ. The concept is simple but the execution requires practice. Instead of pushing against your opponent with extended arms, which uses muscles and exposes your arms to submissions, you use your forearms as rigid barriers that rely on your bones rather than muscles. In bottom side control, frame your forearm against their neck and your other forearm against their hip. This creates a barrier that maintains space without exhausting your arms. In bottom mount, frame your forearms against their hips to prevent them from climbing higher. When someone is passing your guard, frame on their shoulder and hip to slow their advance. The key to effective framing is alignment. Your frame should be connected to your body through a chain of bones, transferring force through your skeleton rather than your muscles. This is why keeping your elbows close to your body is so important. An extended arm is easily collapsed, but a properly aligned frame is very difficult to move.