Andrew Huberman 与 Lex Fridman 的第一堂柔术课
摘要
Andrew Huberman 在 Lex Fridman 的陪同下，在 10th Planet Austin 参加了他的第一堂 jiu jitsu 课，向首席教练 Gabe Tuttle 学习基础技术。本次课程重点介绍了从蝴蝶位（butterfly position）进行背部控制和绞杀技术。Fridman 将柔术定性为自我发展和心智成长的有力工具，适用于科学研究和个人追求。
核心要点
- 初学者心态至关重要：看到一位世界级科学家以谦逊的态度面对陌生的肢体技能，提醒我们智识上的专长无法迁移——而这正是关键所在。
- 拍地认输是一种仪式：在柔术修炼历程中数以千计的认输（拍地两次）被描述为一种系统性的瓦解自我的过程。
- 柔术是”人类的象棋”：这项运动奖励善于思考、注重细节的人——技术和位置逻辑比纯粹的运动能力更为重要。
- 被绞杀会产生视觉幻象：Huberman 解释说，被绞杀时出现的”星星”或视觉干扰，是由于血液和葡萄糖供应被切断时眼部神经元自发放电所致。
- 脆弱感是这项运动的内在要素：允许他人骑乘、控制或绞杀自己，需要放弃本能的防御性——这是一种具有广泛心智应用价值的技能。
- 第一堂课就让 Huberman 着迷：尽管毫无经验，Huberman 在单次课程后便形容自己”深陷其中”。
详细笔记
背景与情境
- 课程在 10th Planet Austin 进行，这是一家无道服柔术道场
- 教练：Gabe Tuttle，该道场首席教练
- 10th Planet 采用无道服体系，即不穿传统的柔道服/道服（gi）
- Lex Fridman 将本视频定位为可能激励观众亲身尝试柔术
什么是柔术？
- 武术 的一种，专注于取得优势位置以控制对手的身体
- 通过降服技结束对抗：关节锁技（如折断手臂）或 绞杀技（使对手失去意识）
- 对手通过连续拍地两次表示认输——这是训练中通用的停止信号
- 可穿或不穿道服（kimono）练习；本次课程为无道服
本次课程教授的技术
1. 从蝴蝶防守（Butterfly Guard）拖臂抢背
- 从 蝴蝶防守 开始（坐姿，双脚插入对手大腿内侧）
- 用主导手镜像握住对手手臂，保持肘部张力
- 执行拖臂动作——重新引导对手手臂以暴露其背部
- 转移至对手背后时设置下方钩脚
- 建立安全带握法（一臂过肩，一臂穿过腋下）
2. 裸绞／爪形绞（Rear Naked Choke / Claw Choke）
- 从背部控制加安全带握法出发，用爪形握法攻击颈部
- 绞杀臂穿入的同时扩张胸腔以增加压力
- 低头防守可被反制：压力可折断下颌，或仍可从侧面完成绞杀
- 控制颈部后，松开拖臂；将手臂绕过来，用肘部夹紧后脑
- 使用棘轮式握法将绞杀动作收得更深
- 俄式握法变体被认为尤为有力
3. 手臂三角绞／Mata Leão 变体（“Rogan 最爱”）
- 当对手起身或推离时，从拖臂威胁转换
- 对手防御性地向你施压，为手臂三角绞创造机会（被称为 Joe Rogan 最喜爱的技术）
- 被描述为从下方感受到”极度无力”
神经科学时刻
- 在实际被绞杀时，Huberman 注意到出现了视觉幻象（看到”蝴蝶”/星星）
- 他的解释：眼睛是大脑的一部分，需要持续的血液和葡萄糖供应
- 当绞杀技限制血液供应时，眼部神经元自发放电，产生视觉干扰
- 同样的机制解释了头部遭受重击后”眼冒金星”的现象
自我与心智发展
- Fridman 的核心论点：反复认输——主动投降——是一种有结构的自我消解练习
- 柔术要求接受被近距离控制（被骑乘、被绞杀、被扫倒）——这与大多数人的本能背道而驰
- Huberman 对此直接表示认同：“这不是我在任何情况下都习惯的事情”
- Fridman 指出，善于思考的人往往在柔术中表现出色，因为它具有技术性强、类似象棋的特点
相关概念
- jiu jitsu
- butterfly guard
- back control
- rear naked choke
- arm drag
- seatbelt grip
- arm triangle choke
- ego dissolution
- cerebral blood flow
- spontaneous neuron firing
- beginner’s mind
English Original 英文原文
Andrew Huberman’s First Jiu Jitsu Class with Lex Fridman
Summary
Andrew Huberman attended his first jiu jitsu class at 10th Planet Austin with Lex Fridman, learning foundational techniques from head instructor Gabe Tuttle. The session focused on back-takes and chokes from the butterfly position. Fridman frames jiu jitsu as a powerful tool for ego development and mental growth, applicable to both scientific and personal pursuits.
Key Takeaways
- Beginner’s mind matters: Seeing a world-class scientist approach an unfamiliar physical skill with humility is a reminder that intellectual expertise doesn’t transfer — and that’s the point.
- The double tap is a ritual: Tapping out (twice) thousands of times throughout a jiu jitsu journey is described as a systematic dismantling of the ego.
- Jiu jitsu is “human chess”: The sport rewards cerebral, detail-oriented thinking — technique and positional logic matter more than raw athleticism.
- Choking out causes visual artifacts: Huberman explained that the “stars” or visual disturbances during a choke occur due to spontaneous neuron firing in the eye when blood and glucose supply is cut off.
- Vulnerability is built into the sport: Allowing someone to mount you, control you, or choke you requires surrendering instinctive defensiveness — a skill with broad mental applications.
- First class was enough to hook Huberman: Despite having no prior experience, Huberman described himself as “hooked” after a single session.
Detailed Notes
The Setting and Context
- Class took place at 10th Planet Austin, a no-gi jiu jitsu gym
- Instructor: Gabe Tuttle, head instructor at the facility
- 10th Planet is a no-gi system, meaning no traditional kimono/gi is worn
- Lex Fridman framed the video as potentially inspirational for viewers to try jiu jitsu themselves
What Is Jiu Jitsu?
- A martial art focused on achieving dominant positions to control an opponent’s body
- Ends bouts via submissions: joint locks (e.g., breaking an arm) or choke holds (rendering opponent unconscious)
- Opponent signals defeat by tapping twice — the universal stop signal in training
- Practiced with or without the gi (kimono); this session was no-gi
Techniques Taught in This Session
1. Arm Drag to Back Take (from Butterfly Guard)
- Start in butterfly guard (seated, feet inside opponent’s thighs)
- Use the dominant arm to mirror and grip the opponent’s arm with elbow tension
- Execute an arm drag — redirecting the opponent’s arm to expose their back
- Set the bottom hook as you move to their back
- Establish the seatbelt grip (one arm over the shoulder, one under the armpit)
2. Rear Naked Choke / Claw Choke
- From back control with seatbelt, attack the neck with a claw grip
- Swim the choking arm through while expanding the chest to increase pressure
- Chin-down defense is countered: pressure can break the jaw or still complete the choke from the side
- Once neck is controlled, release the arm drag; bring the arm around and pinch the back of the head with the elbow
- Use a ratcheting grip to sink deeper into the choke
- The Russian grip variant was noted as particularly powerful
3. Arm Triangle / Mata Leão Variation (“Rogan’s Favorite”)
- When the opponent stands or pushes away, transition from arm drag threats
- Opponent’s defensive pressure into you sets up the arm triangle choke (noted as Joe Rogan’s favorite technique)
- Described as feeling “very helpless” from the bottom position
The Neuroscience Moment
- During a live choke, Huberman noticed visual artifacts (seeing “butterflies”/stars)
- His explanation: the eyes are part of the brain and demand constant blood and glucose
- When blood supply is restricted via a choke, neurons in the eye fire spontaneously, producing visual disturbances
- Same mechanism explains “seeing stars” after a hard strike to the head
Ego and Mental Development
- Fridman’s core thesis: the repeated act of tapping out — submitting — is a structured practice in ego dissolution
- Jiu jitsu requires allowing close physical control (being mounted, choked, swept) — deeply counterintuitive to most people
- Huberman acknowledged this directly: “It’s not something I’m used to on any basis”
- Fridman noted that cerebral individuals often excel in jiu jitsu due to its technical, chess-like nature
Mentioned Concepts
- jiu jitsu
- butterfly guard
- back control
- rear naked choke
- arm drag
- seatbelt grip
- arm triangle choke
- ego dissolution
- cerebral blood flow
- spontaneous neuron firing
- beginner’s mind