Basic Judo Throws for Beginners: First 5

The basic judo throws most beginners learn first are o goshi (major hip throw), osoto gari (major outer reap), ouchi gari (major inner reap), de ashi harai (forward foot sweep) and ippon seoi nage (one-arm shoulder throw). Each one teaches a core idea, and every one is practiced only with a partner who can breakfall, under a coach.

Judo is one of the seven martial arts I’ve trained over more than 20 years. I’ve trained it but never taught it, so treat this as a map of what your first months on the mat usually cover, not a coaching manual. The coach in your club always has the final word on technique and safety.

🎯Key Takeaways

Breakfalls come before throws. No good club lets a beginner throw or be thrown until they can fall safely.
Every throw has three parts. Kuzushi breaks balance, tsukuri fits you into position, and kake finishes the throw.
The first five teach different skills. Hip throws, reaps, sweeps and a shoulder throw cover the main families you will build on.
Most reps are fit-ins, not throws. Beginners drill entries, called uchikomi, far more than full throws.
Never practice throws at home or on untrained people. A throw onto a hard floor or onto someone who can’t fall can cause serious injury.

Jump to a sectionIn this article11 sections

What Judo Is and How Throws Fit In
Before You Throw: Breakfalls, Grips and Kuzushi
The 5 Basic Judo Throws for Beginners
The First Throws at a Glance
What a Judo Lesson for Beginners Looks Like
How to Practice Judo Throws Safely
Is Judo Easy to Learn?
Can You Learn Judo at Home?
Your This-Week Plan
Quick Questions
The Bottom Line

What Judo Is and How Throws Fit In

Judo was founded by Jigoro Kano in Japan in 1882, built from older jujutsu styles with the dangerous techniques removed so students could practice at full effort. It became an Olympic sport in 1964.

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Standing techniques are called nage waza, and they’re what most people picture when they think of judo. There’s also groundwork, called ne waza, with pins, chokes and armlocks, but most beginner classes put the emphasis on throwing and falling.

If you want to understand how judo compares with other grappling arts, my guide to judo vs jiu-jitsu covers the differences.

Before You Throw: Breakfalls, Grips and Kuzushi

Breakfalls (Ukemi)

Your first judo lesson will likely spend more time on falling than on throwing. Back, side and front breakfalls protect your head and spread the impact, and you’ll repeat them at the start of almost every class. My guide on how to fall safely covers the basics.

Grips (Kumikata)

The standard beginner grip is sleeve and lapel: one hand holds your partner’s sleeve near the elbow, the other holds their lapel around chest height. Grips control your partner’s posture and set up every throw.

Kuzushi, Tsukuri and Kake

Judo throws rely on breaking balance, not strength. Kuzushi means pulling or pushing your partner so their weight sits on their heels, toes or one foot. Tsukuri is turning or stepping into the right position. Kake is the actual throw. A throw that skips kuzushi turns into a wrestling match.

The 5 Basic Judo Throws for Beginners

These throws show up early in most beginner curriculums, including the first group of the traditional Kodokan gokyo, the classic list of judo throws.

1. O Goshi (Major Hip Throw)

O goshi is often the very first throw taught. You pull your partner forward onto their toes, step in and turn so your hips are lower than theirs, wrap your arm around their back, and lift and rotate them over your hip.

It teaches the turn-in footwork and hip position that many later throws use. Your coach will show you how to keep hold of your partner’s sleeve so they land with control.

2. Osoto Gari (Major Outer Reap)

In osoto gari, you push your partner’s weight back onto one heel, step deep beside them, and reap that leg out from behind with your own leg while driving their upper body back.

Because your partner falls straight backward, a good back breakfall and a tucked chin are essential. Coaches introduce it slowly, often letting the thrower keep a strong grip so the fall stays controlled.

3. Ouchi Gari (Major Inner Reap)

Ouchi gari is the inside version. You off-balance your partner backward and to one side, step close, and reap their leg from the inside with a sweeping, circular motion of your leg.

It’s lower risk and easy to drill, and it pairs well with other throws in combinations.

4. De Ashi Harai (Forward Foot Sweep)

De ashi harai, also called de ashi barai, is all timing. As your partner steps forward and their weight is about to land on that foot, you sweep it with the sole of your foot so it slides out from under them.

It looks effortless when done well, and it teaches you to feel the moment your partner’s weight shifts. Expect to miss the timing a lot at first.

5. Ippon Seoi Nage (One-Arm Shoulder Throw)

In ippon seoi nage, you pull your partner forward, turn in, trap their arm in the crook of your elbow, bend your knees so your hips are under theirs, and throw them over your shoulder and back.

It’s one of the most famous judo throws, but it asks a lot of your knees and footwork. Your coach will check your form carefully before you throw anyone with it.

The First Throws at a Glance

Throw	Family	What It Teaches
O goshi	Hip	Turning in and getting your hips under your partner
Osoto gari	Leg reap	Pushing balance back and reaping from outside
Ouchi gari	Leg reap	Inside reaps and simple combinations
De ashi	Foot sweep	Timing a sweep to your partner’s step
Seoi nage	Shoulder	Deep entry and loading a partner on your back

After these, many clubs move on to tai otoshi (body drop), uki goshi (floating hip throw) and sasae tsurikomi ashi (propping foot sweep).

What a Judo Lesson for Beginners Looks Like

A typical beginner class runs 60 to 90 minutes. Expect a warm-up with plenty of rolling and breakfalls, then a technique demonstration, then uchikomi, where you repeat the entry of a throw many times without completing it.

Next comes nage komi, where you actually throw a partner onto a crash mat or thick tatami a few times each. Many clubs finish with light randori, or free practice, though beginners usually start with groundwork randori before standing.

Clubs use a colored belt system to track progress. My judo belt order guide explains how the ranks work.

How to Practice Judo Throws Safely

Learn breakfalls first. Don’t throw or be thrown until your coach says your ukemi are ready.
Throw only partners who can breakfall. Both people need to know how to fall, and a coach should be watching.
Work on proper mats. Throws belong on tatami or crash mats, never on a hard floor, grass or a living room carpet.
Control your partner. Keep hold of the sleeve so they land on their back and side, not their head or shoulder.
Start slow. Drill at half speed, with clear signals, and tap or say stop the moment anything feels wrong.
Never throw untrained friends or family. Someone who can’t breakfall can be badly hurt, even by a gentle throw.

Is Judo Easy to Learn?

Judo is easy to start and hard to master. The basic throws make sense on day one, but the timing, grips and balance-breaking that make them work take months of regular practice to feel natural.

Expect a lot of falling, some bruises and sore forearms from gripping. If you train two or three times a week, most beginners feel comfortable with breakfalls and a couple of throws within a few months.

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Can You Learn Judo at Home?

You can’t learn throws at home, and you shouldn’t try. What you can do at home is build the support skills: grip strength, leg strength, hip mobility, and solo uchikomi entries with a resistance band anchored to a door or post, which many judoka use.

Video lessons and judo ebooks are useful for learning names and ideas, but they can’t replace a coach and a trained partner. For a broader look at whether judo suits you, see my take on whether judo is effective.

Your This-Week Plan

Day 1: Read up on the four basic breakfalls and practice the back breakfall from sitting on a thick mat.
Day 3: Do 15 minutes of leg and grip strength work, such as squats and towel hangs.
Day 5: Watch a slow demonstration of o goshi and osoto gari and learn the names and parts of each throw.
This weekend: Find a local judo club and ask about a beginner class and how they teach breakfalls.

Quick Questions

What Is the Easiest Judo Throw for Beginners?

O goshi, the major hip throw, is often taught first because the movement is simple and teaches the basic turn-in. Ouchi gari and de ashi harai are also common early throws.

Do Judo Throws Hurt?

When both people know how to breakfall and train on proper mats, most throws don’t hurt beyond some bumps and soreness. Throws become dangerous when someone can’t fall safely or the surface is hard.

How Many Throws Are There in Judo?

The Kodokan officially recognizes 68 throwing techniques, 40 of them in the classic gokyo list, but beginners only need a handful to start.

Can Adults Start Judo as Beginners?

Yes. Many clubs run adult beginner classes, and good coaches adjust the pace of falling and throwing to your fitness and comfort level.

More from this series: start with my martial arts for beginners guide, and see BJJ basics for beginners if ground grappling interests you too.

The Bottom Line

Basic judo throws like o goshi, osoto gari, ouchi gari, de ashi harai and seoi nage teach balance, timing and position rather than strength. Learn to fall first, drill entries far more than full throws, and only ever throw a partner who can breakfall with a coach watching.

I’m a certified personal trainer and martial artist who has trained judo, not a judo coach or physician, and this article is general education. Judo throws must be learned in person with a qualified coach on proper mats. If you have joint, back or neck problems, a recent injury or another health concern, check with your doctor before starting judo.

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