Combat Sports
O-Uchi-Gari
O-Uchi-Gari, or major inner reap, is a judo throw that takes a partner backward by sweeping one leg from the inside. It develops balance, coordination, and whole-body control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Take an agreed upper-body grip on a cooperative partner facing you.
- Shift their balance backward toward their left heel through your grips.
- Step your right foot between their feet.
- Bring your left foot forward beneath your hips to support your weight.
- Circle your right leg inside their left leg, contacting the back of their calf.
- Reap their left foot toward you with a sweeping motion of your right leg.
- Guide their torso backward to the mat through your grips.
- Release your grips once your partner is stable on the mat.
Form cues
- Stay tall through your chest
- Move your torso with the reap
- Exhale through the throw
Common mistakes
- Attacking an unweighted legEstablish backward balance disruption before beginning the leg action.
- Kicking instead of reapingUse a continuous circular sweep rather than a sharp strike.
- Reaching from too far awayClose the distance with your entry steps so you can reach without bending at the waist.
Safety
An uncontrolled backward fall can injure your partner's head, shoulder, or back. Reaping across a planted knee or collapsing onto your partner can injure either person's knee.
- Learn the throw under a qualified judo instructor before attempting full repetitions.
- Use an impact-rated throwing mat with a clear landing area.
- Practice only with a partner who can perform a backward breakfall reliably.
- Begin without resistance, using only enough force to complete a controlled landing while staying off your partner.
Choose the entry drill if either partner lacks reliable falling skills; seek medical or physiotherapy advice first for current knee, neck, or back problems.
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
The steps describe a right-sided throw; reverse sides for left-sided practice and fully reset between repetitions.