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Combat Sports

O-Goshi Entry Drill

The O-Goshi Entry Drill practices the positioning for a major hip throw without completing the throw. It develops coordinated footwork, balance control, and hip placement with a cooperative partner.

  • Intermediate
  • Compound
  • Moderate injury risk
  • Rest 1 min

How to do it

  1. Take your partner’s right sleeve near the elbow with your left hand, facing them in a comfortable stance.
  2. Wrap your right arm around their waist beneath their left arm.
  3. Draw their weight forward toward their toes with your sleeve hand.
  4. Step your right foot between their feet with your toes turning left.
  5. Pivot left until your back faces your partner, bringing your left foot beside your right.
  6. Bend your knees to position your hips below theirs.
  7. Pause with your hips across the front of theirs, keeping both of your partner’s feet on the mat.
  8. Step back out to your starting stance.

Form cues

  • Keep your chest upright
  • Keep your sleeve elbow close
  • Breathe smoothly through each entry

Common mistakes

  • Twisting over a planted footAllow your feet to turn with your body so your knees follow your toes.
  • Leaving a gap at the hipsAdjust your foot placement closer instead of reaching backward with your lower back.
  • Rushing the turnUse a pace slow enough that you could stop at any point in the entry.

Safety

Forceful entries or unexpected partner resistance can strain your knees or lower back. Pulling beyond the agreed endpoint can also make your partner stumble.

  • Learn the entry under qualified supervision before practicing repetitions.
  • Use a clear training mat with enough space around both partners.
  • Agree on the stopping position and a stop signal with a cooperative partner who offers no resistance.
  • End the set when fatigue makes your foot placement or balance unreliable.

If you have knee, hip, back, or shoulder pain, use unloaded footwork practice or seek advice from a physiotherapist before partner entries.

Muscles worked

Front
Back

Primary muscles

  • Glutes
  • Lats
  • Quadriceps

Secondary muscles

  • Abs
  • Forearms
  • Hamstrings

Equipment

  • Combat Training Mat

Sets and reps

Sets
2–3
Target
6–10 reps per side
Rest
1 min

The steps describe a right-sided entry; reverse left and right for the other side.

Variations

Easier

Harder