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Combat Sports

Dummy O-Goshi

Dummy O-Goshi is a judo hip throw practiced with a throwing dummy. It trains coordinated leg drive, hip positioning, and trunk control as you lift and turn the dummy onto the 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 the dummy upright facing you in the center of the mat.
  2. Grip its right sleeve or arm with your left hand.
  3. Wrap your right arm around its waist.
  4. Draw the dummy forward against you.
  5. Pivot left until your back faces the dummy.
  6. Bend your knees with your hips across the dummy’s front, below its waist.
  7. Extend your legs to lift the dummy onto your hips.
  8. Turn left with a forward hip hinge to roll the dummy over your hips onto the mat.

Form cues

  • Keep your feet about hip-width apart.
  • Look toward the landing area.
  • Exhale through the throw.

Common mistakes

  • Trying to muscle it overUse your arms to maintain contact rather than yanking the dummy upward.
  • Twisting over planted feetLet your feet pivot with the turn so your knees follow your toes.
  • Releasing the dummy earlyMaintain your sleeve or arm grip to guide the landing instead of launching the dummy away.

Safety

A heavy dummy or poorly timed turn can strain your lower back or knees and pull you off balance. An uncontrolled landing can trap a foot or bring you down with the dummy.

  • Use a secured throwing mat with a clear landing area beyond the dummy’s full length.
  • Learn the throw under qualified instruction before practicing loaded repetitions alone.
  • Start with a light dummy and stop the set when you cannot control its path.
  • Reset between repetitions by lifting with bent knees and the dummy close to you, without twisting.

If you have back, hip, knee, or shoulder pain, choose an unloaded entry drill and get advice from a physiotherapist before practicing full throws.

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

The steps describe a right-sided throw; reverse the grips and turning direction for the left side, logging the dummy’s weight.

Variations

Easier