Combat Sports
O-Goshi
O-Goshi, or major hip throw, is a judo technique that turns a partner over your hips. It develops coordinated leg drive, pulling strength, and trunk control through a controlled throw.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- For a right-sided throw, grasp your partner’s right sleeve near the elbow with your left hand.
- Wrap your right arm under their left arm and around their waist.
- Draw your partner forward onto the balls of their feet with your sleeve grip.
- Pivot inward with bent knees until your back faces your partner, positioning your hips across their front below their belt.
- Straighten your legs to lift your partner onto your hips.
- Turn your torso left with a forward bow to roll your partner over your right hip.
- Guide your partner onto their side with continued sleeve control.
- Release your grips once your partner is settled on the mat.
Form cues
- Keep your pulling elbow close.
- Stay balanced over both feet.
- Turn your body as one unit.
Common mistakes
- Leaving a gap at the hipsBring your waist snugly against your partner before beginning the lift.
- Forcing an incomplete entryReset if your partner remains balanced behind you rather than trying to haul them over with your arms.
- Dropping onto your partnerRemain standing through the finish instead of following your partner to the mat.
Safety
An uncontrolled throw or failed breakfall can injure your partner’s head, neck, or shoulder. Lifting from a poor position can also strain your back, especially with fatigue or resistance.
- Practice only under qualified judo supervision on impact-rated mats with clear landing space.
- Use a cooperative partner who can reliably perform the required breakfall.
- Agree on the throwing side and confirm readiness before each repetition.
- Stop when entries become awkward or landing control deteriorates; do not add live resistance while learning.
Choose entry-only practice if either partner cannot land safely, and seek advice from a physiotherapist or doctor before throwing with an existing back, knee, or shoulder problem.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps per side
- Rest
- 1 min 30 sec
Treat these as deliberate technique repetitions, not a conditioning circuit.