Hip Toss

The Hip Toss is a fundamental throwing technique used in grappling arts like Brazilian Jiu-Jitsu, Judo (as "O Goshi"), and wrestling. It involves using your hips as a pivot point to lift and throw your opponent over your body, taking advantage of leverage, angles, and weight distribution. This technique allows you to transition from a neutral or defensive standing position into a dominant position on the ground, such as Side Control.

Key Principles

Breaking Posture

  • Pull your opponent forward or off-balance to compromise their base and set up the throw.

Angles and Body Positioning

  • Position your hips lower than your opponent’s center of gravity to create optimal leverage for the throw.

Grip Fighting and Control

  • Secure grips on their arm, collar, or body to control their movement and prevent counters.

Hip Movement and Loading

  • Use your hips to lift your opponent’s weight off the ground, making it easier to execute the throw.

Steps to Perform the Hip Toss

Engage with Grips

  • Secure a strong grip, such as an Overhooks on one arm and a Collar Tie, or control their sleeve and collar in a gi context.

Off-Balance Your Opponent

  • Pull them forward and to the side of the arm you are controlling, shifting their center of gravity over your hips.

Position Your Hips

  • Step in close and turn your body perpendicular to your opponent, placing your hips slightly below theirs.

Load Them onto Your Hips

  • Bend your knees and drive your hips into their midsection, lifting their weight onto your hips.

Execute the Throw

  • Rotate your upper body and pull with your grips while straightening your legs to throw your opponent over your hip and onto the mat.

Follow Through to a Dominant Position

  • As your opponent lands, maintain control and transition to Side Control or another dominant position.

Variations of the Hip Toss

Basic Hip Toss (O Goshi)

  • Focus on using an Overhooks and your hips to lift and throw.

Reverse Hip Toss

  • Use a reverse grip or turn in the opposite direction to execute the throw when your opponent resists the standard version.

Koshi Guruma (Head and Arm Hip Toss)

  • Control your opponent’s head and arm, rather than their sleeve or collar, for a more secure throw.

Drop Hip Toss

  • Lower your stance dramatically to execute the throw on larger or heavier opponents.

Common Applications

Against Aggressive Opponents

  • Use the Hip Toss to counter opponents who apply forward pressure or overcommit to a grip exchange.

From Overhooks

  • The Hip Toss is a natural follow-up from an Overhook, especially when your opponent resists lateral movement.

During Scrambles

  • Apply the throw when your opponent is off-balance or attempting a takedown.

In Tournaments

  • Score points by executing the throw and transitioning to a dominant position.

Defensive Strategies

Countering the Hip Toss

  • Step away from their hips to regain base and avoid being loaded for the throw.
  • Use a Sprawl or strong posture to resist their attempts to lift.

Post or Block

  • Post with your hand or arm to prevent the rotation of the throw.

Follow-Ups and Transitions

Submission Setups

Guard Passing

  • If your opponent recovers guard after the throw, work to pass into a dominant position.

Back Control

  • If they turn during the throw, transition to Back Control for further attacks.

Tips for Success

Timing

  • Execute the Hip Toss when your opponent is leaning forward or has a compromised base.

Grips and Connection

  • Ensure tight grips and connections to control their posture and movement.

Proper Hip Placement

  • Your hips should be lower than your opponent’s and close to their midsection for maximum leverage.

Positioning

The Hip Toss can be executed from various standing and grappling positions where you can secure grips, create leverage, and control your opponent’s base. Below is a breakdown of positions and scenarios where the Hip Toss can be effectively applied:

Neutral Standing Positions

Engaged Stance

  • From a neutral standing position where both opponents are engaged in grip fighting or hand-fighting, the Hip Toss is a powerful option to transition to the ground.

Collar-and-Sleeve Grips

  • Secure a grip on your opponent’s collar and sleeve (in gi) to control their posture and guide their upper body into the throw.

Wrist and Overhook Control

  • Use wrist control combined with an Overhooks to break their posture and initiate the throw.

Head and Arm Control

  • Control your opponent’s head and arm to set up the Hip Toss from close range.

From Offensive Engagements

Inside Tie or Collar Tie

From Overhooks

  • If your opponent attempts to pummel for Underhooks or control, secure an Overhook and pivot into the Hip Toss.

Double Lapel Grip (Gi)

  • In gi grappling, use double lapel grips to control their torso and execute the throw.

Dynamic Transitions and Counters

Countering Forward Pressure

  • Use the Hip Toss to counter an opponent who pushes forward aggressively, exploiting their momentum for the throw.

During Scrambles

  • In dynamic exchanges or transitions, execute the Hip Toss when your opponent is off-balance or leaning into you.

Against a Failed Takedown Attempt

Specific Gripping Scenarios

Gi Context

  • Control the collar and sleeve or use a One-Sided Belt Grip to execute the throw with added leverage.

No-Gi Context

  • Focus on Collar Tie, wrist control, or underhook grips to maintain control and apply the Hip Toss.

Guard and Ground Transitions

From Standing Back Control

  • If your opponent attempts to turn into you while you have Standing Back Control, transition to a Hip Toss by pivoting and loading their weight onto your hips.

Countering Combat Base

  • Against an opponent in Combat Base (one knee up and one knee down), use grips to pull them up and transition into the throw.

Common Applications

Tournaments

  • Use the Hip Toss to score takedown points and immediately transition to a dominant position such as Side Control.

Against Taller Opponents

  • Take advantage of the height disparity to lower your center of gravity and execute the throw effectively.

In Mixed Martial Arts (MMA)

  • The Hip Toss is a practical technique for transitioning to the ground and controlling the opponent in MMA scenarios.

Defensive Scenarios

Countering Their Forward Pressure

  • If your opponent commits their weight forward, the Hip Toss exploits their momentum to off-balance and throw them.

Breaking Their Grips

  • Use the Hip Toss to counter strong grip control by breaking their posture and attacking their base.
Tip

The Hip Toss thrives in positions where you can control your opponent’s posture and center of gravity. Precise grip fighting and proper hip placement are critical for success.

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