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Combat Sports

Dummy Ippon-Seoi-Nage

Dummy Ippon-Seoi-Nage is a single-arm shoulder throw practiced with a throwing dummy. It trains coordinated leg drive, pulling strength, and trunk control as you turn beneath the dummy and throw it onto a mat.

Higher injury risk. Read the safety notes before adding weight.

  • Advanced
  • Compound
  • Higher injury risk
  • Rest 2 min

How to do it

  1. Stand facing the upright dummy with your feet about hip-width apart.
  2. Grasp the dummy’s right sleeve or wrist with your left hand.
  3. Draw the dummy forward toward you through the controlled arm.
  4. Fit your bent right arm beneath its right armpit, trapping its upper arm against your shoulder.
  5. Pivot left until your back faces the dummy, with bent knees and your hips below its hips.
  6. Pull the dummy snugly onto your upper back.
  7. Extend your legs to tip the dummy forward over your right shoulder.
  8. Guide the dummy onto the mat in front of you through your retained arm grip.

Form cues

  • Look toward the landing area
  • Keep your knees tracking over toes
  • Exhale through the throw
  • Stay balanced over your feet

Common mistakes

  • Stopping the turn too earlyComplete your turn before lifting so the dummy travels over your shoulder rather than around your side.
  • Yanking with the armsUse your arms to maintain the connection while your legs supply the lift.
  • Folding at the waistLower yourself by bending your knees rather than rounding your back beneath the dummy.

Safety

A loaded, explosive turn can strain your back, knees, or shoulder if the dummy shifts or your technique breaks down. Losing balance can also bring you down beneath the dummy.

  • Practice unloaded entries before attempting full throws with a light dummy.
  • Use secured throwing mats with enough clear space for the entire landing.
  • End the set if fatigue prevents a controlled entry or landing.
  • Reset the dummy with bent knees and the load close to your body; get help if it is awkward to lift.

Choose an unloaded entry drill or seek advice from a physiotherapist first if you have back, knee, or shoulder pain or cannot turn comfortably under the dummy.

Muscles worked

Front
Back

Primary muscles

  • Glutes
  • Lats
  • Quadriceps

Secondary muscles

  • Abs
  • Forearms
  • Hamstrings

Equipment

  • Combat Training Mat
  • Throwing / Takedown Dummy

Sets and reps

Sets
3–4
Target
3–5 reps per side
Rest
2 min

The steps describe a right-sided throw; reverse the grips and turn direction for the left side.

Variations

Easier