Best Judo Throws for BJJ | 10 High-Percentage Takedowns + Transitions, Drills & No-Gi Adaptations

Hey there. Steve Marlin here, BJJ brown belt, former judo dabbler, and full-time mat rat. If you’ve ever felt like a confused flamingo while standing across from someone at the start of a BJJ class… I’ve been there too.

And guess what? You’re not broken. You just haven’t stolen enough from Judo yet.

Welcome to Martial Boss, where we turn martial arts confusion into confidence. Whether you’re tying your first belt or prepping for Worlds, we’ve got your back. Literally.

Today, we’re fixing the biggest hole in most BJJ games: takedowns.

Not “hope they pull guard” takedowns. Not “explode like a WWE wrestler” takedowns. I’m talking smooth, sneaky, Judo-style takedowns that land you in side control before your opponent even realizes they’re on the floor.

Let’s get into it.

Why Judo Throws Are a Game-Changer for BJJ

best jubo throw for bjj

You ever watch a high-level BJJ match and wonder, “Why does that guy always end up on top without even trying?”

Spoiler: He is trying. He’s just using Judo.

Judo throws work in BJJ because they’re built on leverage, timing, and off-balancing not muscle. That’s why a 140-pound black belt can toss a 220-pound white belt like a laundry bag.

I remember my first tournament. I spent 5 minutes chasing guard pulls. Got swept. Lost. Came home mad.

Then my coach said, “Steve, stop wrestling like a bull. Start throwing like a samurai.”

Game. Changed.

Judo throws also set you up for dominant positions, side control, mount, knee-on-belly, not just guard. And in competition? That’s where points (and wins) live.

Plus, they’re legal. No reaping. No sketchy leg grabs (if you’re smart). Just clean, IBJJF-approved mat domination.

What Makes a Judo Throw “BJJ-Friendly”?

Not every Judo throw belongs in BJJ. Some are too risky. Some leave you flat on your back. Others require you to wear a gi the size of a parachute.

So what makes a throw “BJJ-safe”?

✅ Safety first, no exposed necks, no flying upside down unless you’re sure you’ll land on top.

✅ Smooth transitions, the throw doesn’t end when they hit the mat. You follow. You pass. You submit.

✅ Works under BJJ rules no leg reaping. Minimal leg grabs in no-gi.

✅ Low athleticism, high technique if you’re small, tired, or just drank a Monster 5 minutes ago… it still works.

✅ Chains with BJJ grips, collar-sleeve, underhooks, overhooks. No weird Judo-only grips that vanish in no-gi.

✅ Beats guard pullers because let’s be real… that’s 80% of your opponents.

If a throw checks these boxes? It’s in. The rest? We leave ‘em in the dojo.

The 10 Best Judo Throws for BJJ Detailed Breakdown

I didn’t pick these throws because they look cool on Instagram.

I picked them because they work in gi, in no-gi, against big guys, against sneaky guard-pullers, and even when you’re tired.

Each one includes:

Why it’s awesome for BJJ
Step-by-step setup (no fluff)
Common mistakes (so you don’t faceplant)
Where you land (and how to keep control)
My personal pro tip (from years of trial, error, and ego bruises)

1. O-Goshi (Major Hip Throw)

This is your bread-and-butter. Your go-to. Your “I’m tired but still wanna win” throw.

Why it works: Minimal setup. Works from the collar-sleeve. Lands you in a scarf hold or knee-on-belly. Safe. Simple. Deadly.

How to do it:

Grip their collar with one hand, sleeve with the other.
Pull them forward slightly, make them lean.
Step your hip in close like you’re trying to hug their belly.
Bend your knees, lift with your legs (not your back!), and turn.
Guide them down in front of you, don’t throw them behind you.

Mistake to avoid: Arching your back too early. You’ll dump them and yourself on your head. Ouch.

Transition tip: As they fall, step over into kesa-gatame (scarf hold) or drop your knee into knee-on-belly.

Pro tip from Steve: Use this when your opponent stands tall in closed guard. Break their posture, snap them down, then BOOM hip throw city.

2. Seoi Nage (Shoulder Throw) Ippon & Morote Variants

This is the “I’m about to ruin your day” throw.

Why it works: Devastating from collar-and-elbow ties. Rolls you right into mount or north-south. Looks flashy. Feels powerful.

Ippon Seoi Nage = one-arm load.
Morote Seoi Nage = two-hand grip. Start with Morote; it’s more stable.

How to do it:

Get a strong collar-and-elbow grip.
Pull them forward and down to make them chase their balance.
Turn your back into their chest. Load them onto your shoulder.
Bend your knees, drive up, and throw forward, not sideways.
Roll with them. Don’t let go.

Mistake to avoid: Over-rotating. If you spin too far, you’ll land under them. And guess what? Now they’re in your guard. Sad trombone.

Transition tip: Roll through into mount or north-south. Keep your grips. Keep your pressure.

Pro tip from Steve: Fake a guard pull. When they lean back to defend… SNAP them down and load ‘em up. Works like magic.

3. Uchi Mata (Inner Thigh Throw)

This one’s sneaky. Looks like you’re going for a knee cut. Ends with them eating mat.

Why it works: Surprise factor. Works from same-side sleeve and lapel. Drops you right into side control.

How to do it:

Grip same-side sleeve and lapel.
Step deep between their legs with your throwing leg.
Lift your leg like you’re stepping over a log don’t hook, just lift.
Pull them over your hip and down.
Fall with control don’t jump.

Mistake to avoid: Bending your knee. Keep that leg straight. You’re sweeping, not kicking.

Transition tip: Drop directly into side control or reverse kesa. Pin that near-side arm.

Pro tip from Steve: Use this when your opponent bends over to defend or shoot. Perfect counter.

4. Harai Goshi (Sweeping Hip Throw)

This is the “I don’t need to be strong I just need to be sneaky” throw.

Why it works: Massive off-balancing with almost no strength. Great from failed shots or collar ties.

How to do it:

Get a strong collar grip. Off-hand controls their elbow or triceps.
Pull them forward and slightly sideways.
Step your hip in. Turn your back to them slightly.
Sweep your leg straight out like a windshield wiper across the back of their legs.
Throw with your hips, not your arms.

Mistake to avoid: Bending your sweeping leg. Keep it stiff. You’re sweeping, not kicking a ball.

Transition tip: Ride the fall into mount or smash into half guard pass.

Pro tip from Steve: Works great after a fake single-leg. They sprawl? Sweep ‘em.

5. Tai Otoshi (Body Drop)

This isn’t a throw. It’s a mat slam but legal.

Why it works: Minimal contact. Maximum impact. Perfect when they overcommit or shoot.

How to do it:

Block their hip with your leg (just plant it, don’t sweep).
Pull down hard on their collar or sleeve.
Drop straight down like you’re sitting in a chair.
Guide them past you not over you.

Mistake to avoid: Leaning forward. You’re not throwing them forward. You’re dropping them past you.

Transition tip: Immediately attack an armbar or smash into side control.

Pro tip from Steve: Use this against collar chokers. They lean in? DROP ‘EM.

6. Sasae Tsurikomi Ashi (Lifting Pulling Foot Block)

This is the “I barely moved and you fell” throw.

Perfect for smaller grapplers. Perfect for sneaky setups. Perfect for when you’re tired and just want to win without sweating.

Why it works: Tiny foot placement. Big result. Works from the collar-sleeve. Lands you in mount or knee slide position.

How to do it:

Grip the cross-collar with one hand, same-side sleeve with the other.
Pull them forward and slightly off-balance like you’re reeling in a fish.
Slide your foot behind their lead heel, NOT to sweep, just to block.
Lift with your hands and block with your foot they’ll tip over like a Jenga tower.
Step over them as they fall.

Mistake to avoid: Sweeping instead of blocking. This isn’t a foot sweep. You’re just putting a speed bump behind their foot.

Transition tip: Step over into mount or slide into knee-on-belly. Don’t let them shrimp.

Pro tip from Steve: Chain this with kuzushi drills. Rock them left, rock them right, then tap tap foot block. Works like a charm.

7. Osoto Gari (Major Outer Reap)

This is the “classic” throw. The one your coach probably showed you on Day 1.

And for good reason, it’s simple, brutal, and tournament-tested.

Why it works: High success rate in GI. Easy to chain. Lands you in side control. Looks cool on video.

How to do it:

Grip the collar with one hand, the sleeve or the triceps with the other.
Pull them forward and off-balance toward their toes.
Step deep behind them with your leg.
Reap their leg out like you’re kicking a door shut.
Pull them down as you reap. Don’t just kick throw.

Mistake to avoid: Reaching too far. If your hips aren’t close, you’ll miss and eat a counter.

Transition tip: Fall to the side, land in side control, and smash.

Pro tip from Steve: Works even better when chained with Kouchi Gari. Fake the inner reap → they step back → BOOM outer reap.

8. Kouchi Gari (Minor Inner Reap)

This is your setup, king. Your balance-breaker. Your “I’m not even trying… yet” throw.

Why it works: Super simple. High percentage. Chains into everything. Beginner-friendly.

How to do it:

Same grips, collar, and sleeve.
Off-balance them slightly forward.
Hook the inside of their heel or ankle with your foot. Don’t lift, just hook and pull.
Pull them down as you hook. They’ll collapse like a folding chair.

Mistake to avoid: Trying to lift their leg. You’re not picking it up. You’re just tripping them… politely.

Transition tip: Follow them down. Pass guard immediately. Don’t reset.

Pro tip from Steve: Use this to set up Ouchi Gari. They defend Kouchi? Step through and reap the other leg.

9. Ouchi Gari (Major Inner Reap)

The big brother of Kouchi. Same idea. Bigger movement. Bigger crash.

Why it works: Collar grip + sleeve control = easy off-balancing. Great for gi. High control on landing.

How to do it:

Strong collar and sleeve grip.
Pull them forward and sideways, make them stand on one leg.
Step deep across their body.
Reap their leg out from under them big, sweeping motion.
Pull them down as you reap.

Mistake to avoid: Reaching too early. Wait until they’re fully off-balance.

Transition tip: Land in top side control or go straight for a submission (kimura, armbar).

Pro tip from Steve: Combine with grip breaks. Break their grip → off-balance → reap. Smooth as butter.

10. De Ashi Barai (Advancing Foot Sweep)

This is the “timing ninja” throw.

No strength needed. Just patience. And a little bit of evil.

Why it works: Minimal energy. Perfect counter. Works when they step forward. Silent but deadly.

How to do it:

Light grips the collar or sleeve. You’re not muscling them.
Wait for them to step forward, usually to tie up or shoot.
The moment their foot touches the mat, sweep it sideways with your foot.
Pull them down gently. Let gravity do the work.

Mistake to avoid: Sweeping too early or too late. Timing is EVERYTHING.

Transition tip: Step into mount or side control. Don’t pause, they’ll recover.

Pro tip from Steve: Use this against aggressive guard pullers. They step in to grab your pants? SWEEP. Game over.

How to Adapt Judo Throws for No-Gi BJJ

“But Steve I don’t wear a gi. Do these even work?”

Yes. Yes, they do.

You just need to swap grips, not techniques.

Here’s the cheat sheet:

🔁 Lapel grip? → Usea collar tie or head control.
🔁 Sleeve grip? → Use wrist control or underhook.
🔁 Collar-and-elbow? → Still works. Just grab skin, rashguard, or muscle. (Sorry, buddy.)

Top 5 throws that translate best to no-gi:

O-Goshi underhook + head snap = same effect.
Uchi Mata still works with underhook + same-side triceps.
Tai Otoshi no grip needed. Just block and drop.
Osoto Gari overhook + head pressure = reap city.
Harai Goshi underhook + hip = still sweeps like a dream.

Rule reminder: IBJJF no-gi bans most leg grabs. So avoid Ouchi/Kouchi unless you’re in a more relaxed tournament.

Training hack: Wear your gi over your rashguard during takedown rounds. Let’s you practice grips, then strip it off and adapt.

Essential Fundamentals Before You Throw

You wouldn’t try to drive a car without learning the pedals. Don’t throw people without learning these basics.

STANCE: Judo stance is upright. BJJ stance is lower. Use the Judo stance for grip fighting. Switch to BJJ base when you’re ready to throw.

FOOTWORK: Small steps. Stay light. Circle slightly off-angle, don’t stand directly in front of them.

GRIP FIGHTING: Win the grip war first. Break theirs. Secure yours. No throw works without control.

KUZUSHI (Off-balancing): This is the secret sauce. You don’t throw people you throw their balance. Learn the 8 directions: forward, back, left, right, and the diagonals.

TIMING: Wait for the step. The lean. The sigh. The moment they think they’re safe.

How to Drill Judo Throws for BJJ Success

Drilling ≠ sparring. Drilling = rewiring your brain.

Here’s how to drill smart:

SOLO DRILLS (Do these daily, takes 5 mins):

Shadow uchikomi practice grips and footwork in the mirror.
Hip turns stand in front of a wall, practice turning your hips without moving your feet.
Grip switches collar to sleeve, underhook to overhook. Fast. Smooth.

PARTNER DRILLS (Do these 2x/week):

Cooperative throws let them stand stiff. Focus on mechanics.
Progressive resistance they starts light, then adds defense.
Grip-only rounds, no throws allowed. Just fight for 60 seconds. Win the grip, win the throw.

POSITIONAL SPARRING:

Start standing. Reset after takedown or guard pull. First to 3 clean throws wins.

COMMON DRILLING MISTAKES:

→ Skipping ukemi (learning to fall). You WILL get thrown. Learn to land safely.
→ Only drilling one throw. Chain them. Combo them.
→ Not drilling transitions. Throw + pass = one move. Drill it together.

Transitioning from Throws to Dominant Ground Positions

The throw is only half the job.

If you land and let them recover guard? You wasted energy. And ego.

Here’s where to land and what to do next:

O-Goshi → Step over into kesa-gatame or drop knee to knee-on-belly.
Seoi Nage → Roll through into mount or north-south. Keep your chest heavy.
Tai Otoshi → Smash into side control or trap arm for armbar.
Uchi Mata → Fall into side control or spin to back take.
Osoto Gari → Land perpendicular secure side control immediately.

Golden Rule: Follow your opponent down. Don’t let go. Don’t float. Ride them like a unicycle.

Mistake to avoid: Standing over them admiring your throw. Congrats. Now they’re in your guard. Oops.

Throw Combinations & Setups for BJJ

One throw = predictable. Two throws = dangerous. Three throws = unstoppable.

Here are my favorite chains:

CHAIN 1: Kouchi → Ouchi → Pass
Fake Kouchi Gari → they step back → Ouchi Gari → land → smash pass.

CHAIN 2: Seoi Nage Feint → Tai Otoshi
Load up for shoulder throw → they defend by posting back → DROP into Tai Otoshi.

CHAIN 3: De Ashi → Osoto Gari
Sweep their stepping foot → they hop back → reap the other leg.

Adapt to opponent styles:

Guard pullers? Snap down → Seoi Nage or Tai Otoshi.
Wrestlers? Uchi Mata or Harai Goshi to counter the shot.
Defensive turtles? Sasae or Kouchi to break their base.

Common Mistakes BJJ Practitioners Make (And How to Fix Them)

We’ve all been there. Here’s how to stop:

MISTAKE 1: Ignoring kuzushi
→ You can’t throw a tree. Break their balance first. Pull. Push. Rock them like a baby.

MISTAKE 2: Overcommitting
→ You’re not Superman. Keep your base. If the throw fails, you should still be standing.

MISTAKE 3: No transition plan
→ Drill throw + pass as ONE movement. Not two. One.

MISTAKE 4: Using pure Judo grips
→ Collar-sleeve is your friend. Underhooks work everywhere. Adapt or get stuck.

MISTAKE 5: Poor landing control
→ Learn ukemi. Practice falling. Your spine will thank you.

MISTAKE 6: Wrong throw for your body
→ Tall? Use Seoi Nage. Short? Use Sasae or Kouchi. Don’t fight physics.

Pro Athlete Spotlight: Who’s Using These Throws at the Elite Level?

Steal from the best. Here’s who’s doing it:

🥋 Kaynan Duarte uses O-Goshi to land straight in mount. Smooth. Scary. Effective.

🥋 JT Torres Hits Uchi Mata in ADCC no-gi like it’s nothing. Underhook + lift = lights out.

🥋 Mikey Musumeci uses Sasae Tsurikomi Ashi from collar ties. Tiny guy. Big results.

🥋 Roger Gracie Master of Osoto Gari. Simple. Powerful. Championship-level.

🥋 Travis Stevens, Olympic Judoka turned BJJ destroyer. Harai Goshi specialist.

🥋 Royler Gracie Old-school Seoi Nage in early MMA. Proof that classics never die.

Watch their matches. Pause. Rewind. Copy. Adapt. Win.

Competition Strategy & Rules You Must Know

Know the rules or get penalized.

IBJJF Legal Throws: All the ones in this guide, as long as you avoid:

Reaping the knee (leg entanglement with twisting)
Kani Basami (scissors takedown banned)
Jumping throws without control (you can do them just follow down)

Scoring: Clean takedown = 2 points. If you land in side control or mount? More control = more points later.

Risk vs. Reward:

High amplitude (big throws) = higher reward… but higher risk of counter.
Low amplitude (foot sweeps, drops) = safer, slower, but consistent.

Game Plan Tip: Scout your opponent. Do they pull guard? Use snap downs. Do they shoot? Use Uchi Mata. Do they posture? Use O-Goshi.

Energy Tip: Save big throws for key moments. Use foot sweeps early to drain their gas tank.

FAQ Section Quick Answers to Your Burning Questions

Q: Are judo throws legal in BJJ tournaments?
→ Yes, if you avoid leg reaping and banned techniques. Always check IBJJF rules before competing.

Q: What’s the easiest judo throw for BJJ beginners?
→ O-Goshi or Kouchi Gari. Minimal steps. Maximum control.

Q: Can I use judo throws in no-gi?
→ Absolutely. Swap the lapel for a collar tie. Sleeve for wrist control. Avoid leg grabs if needed.

Q: Do I need to train in Judo to use these in BJJ?
→ Nope. But cross-training helps. Even one Judo class will improve your throws.

Q: How often should I train takedowns?
→ 1-2x per week minimum. Takedowns win matches. Don’t ignore them.

Q: What judo throws should I avoid in BJJ?
→ Sacrifice throws (like tomoe nage) have a high risk of ending up on the bottom.

Q: Where can I find free tutorials?
→ YouTube: Search “Judo Chop,” “Stephan Kesting,” or “Efficient BJJ.” Watch. Copy. Drill.

Advanced Concepts For Seasoned Grapplers

Ready to level up? Try these:

COUNTER-THROWS:
They shoot? Uchi Mata.
They collar tie? Tai Otoshi.
They sprawl? Harai Goshi.

SACRIFICE THROWS (Use Sparingly):
Sode Tsurikomi Goshi only if you’re confident you’ll land on top.
Sumi Gaeshi cornered them first. High risk. High reward.

MODERN META HACKS:

Vs leg lockers? Use Osoto or foot sweeps to keep distance.
Vs berimbolo players? Harai Goshi or Uchi Mata to disrupt their spin.
Vs collar-sleeve nerds? De Ashi Barai, when they step in.

Conclusion

Let’s recap:

You now know the 10 best judo throws for BJJ.
You know how to adapt them for no-gi.
You know how to drill them, chain them, and transition from them.
You even know who’s using them at the elite level.

Now it’s your turn.

Your action plan:

Pick ONE throw to focus on this week. (I recommend O-Goshi or Kouchi Gari.)
Drill it 10 times after every class.
Film yourself. Compare to pro footage.
Ask your coach for feedback.
Use it in positional sparring.
Land it in rolling. Celebrate (quietly, don’t be that guy).

Remember: The best guard pass starts before you hit the mat, with a throw.

You don’t need to be strong. You don’t need to be fast. You just need to be sneaky, technical, and consistent.