Harai Goshi, the sweeping hip throw, is one of judo’s most elegant and effective techniques that has found significant application in Brazilian Jiu-Jitsu’s standing game. This throw combines precise footwork, hip placement, and leg sweeping action to generate tremendous off-balancing force while maintaining control throughout the opponent’s descent. Unlike pure forward throws, Harai Goshi creates a unique rotational motion that allows the thrower to follow smoothly into dominant ground positions. The technique’s effectiveness in BJJ competition stems from its versatility in both gi and no-gi contexts, its ability to score significant points, and its natural transition into side control or mount. When executed properly, Harai Goshi demonstrates the fundamental principle that technical precision and timing can overcome significant strength advantages, making it particularly valuable for smaller practitioners against larger opponents.
Starting Position: Standing Position Ending Position: Side Control Success Rates: Beginner 30%, Intermediate 50%, Advanced 70%
Key Principles
- Break opponent’s balance forward and to the side before initiating the sweep
- Hip placement must be lower than opponent’s center of gravity for effective lift
- Sweeping leg action targets opponent’s weight-bearing leg at precise timing
- Maintain grip control throughout throw to ensure safe landing and position transition
- Upper body rotation coordinates with leg sweep to create synchronized throwing force
- Follow opponent’s falling trajectory to establish immediate ground control
- Timing the sweep with opponent’s forward step maximizes off-balancing effect
Prerequisites
- Establish strong collar and sleeve grips (gi) or body lock/overhook control (no-gi)
- Create forward momentum by pulling opponent’s upper body toward you
- Position feet in proper stance with lead foot forward for entry
- Break opponent’s posture by pulling their weight forward onto toes
- Identify opponent’s weight distribution and step timing
- Maintain upright posture while drawing opponent off balance
- Clear space for hip entry by creating proper distance and angle
Execution Steps
- Establish grips and break balance: Secure a strong collar grip with your right hand (or overhook in no-gi) and sleeve grip with your left hand. Pull opponent forward and slightly to their right side, breaking their balance onto their toes while maintaining your own upright posture. Your goal is to feel their weight committed forward before initiating the throw. (Timing: Initial setup phase - 1-2 seconds of grip fighting and balance breaking)
- Step in with lead foot: Step your right foot deep across your opponent’s body, placing it slightly in front of and outside their right foot. Your foot should point in the direction you intend to throw. This step creates the angle necessary for hip placement and positions your sweeping leg for the critical action. (Timing: Execute as opponent steps forward - capitalize on their movement)
- Rotate hips and lower center of gravity: Pivot on your right foot while rotating your hips 180 degrees to face the same direction as your opponent. Simultaneously drop your hips below their center of gravity by bending your knees. Your back should make contact with their front torso, and your hips should be positioned lower than theirs to create the lifting platform. (Timing: Immediate continuation from step entry - one fluid motion)
- Execute sweeping action: Sweep your left leg in a wide, powerful arc backward and upward, targeting your opponent’s right leg (the leg bearing their weight). The sweeping motion should be more of a reaping action that removes their base rather than a kick. Your leg should make contact from their ankle through their thigh, depending on the exact variation. (Timing: Coordinate with hip rotation - sweep begins as hips make contact)
- Complete rotation and lift: Pull strongly with both hands (especially the collar/overhook grip) while extending your legs slightly to lift opponent onto your hips. Continue rotating your upper body in the throwing direction. The combination of the leg sweep removing their base and the hip lift elevates them completely off the ground in a controlled arc. (Timing: Peak throwing action - 0.5 seconds of maximum power application)
- Control descent and follow to ground: Maintain grip control as opponent rotates over your hip and descends to the mat. Guide their landing to prevent injury while positioning yourself to land in side control or knee-on-belly position. Your top hand (collar/overhook) controls their upper body while your bottom hand controls their far arm, preventing them from establishing guard. (Timing: Continuous control from throw completion through ground establishment)
Opponent Counters
- Opponent sprawls backward and widens base when sensing throw entry (Effectiveness: High) - Your Response: If they sprawl early, immediately switch to alternative takedown such as Kouchi Gari or drop under for Single Leg. If committed to Harai Goshi, deepen your hip penetration and increase pulling force on upper body to prevent their retreat.
- Opponent posts leg backward (counter to leg sweep) or steps over (Effectiveness: Medium) - Your Response: Transition to Uchi Mata by driving your sweeping leg between their legs instead of outside. Alternatively, switch to Osoto Gari by attacking their posted leg with reaping action.
- Opponent grips your belt or pants to prevent hip rotation (Effectiveness: Medium) - Your Response: Accelerate your rotation before they can establish strong grip control. Use your collar grip to break their posture more severely, forcing them to prioritize balance over grip fighting. In no-gi, tighten your overhook to prevent their defensive frame.
- Opponent counters with their own throw (Tani Otoshi or Ura Nage) (Effectiveness: High) - Your Response: Maintain low hip position and strong forward pull to prevent them from getting under your center of gravity. If you feel their counter developing, abandon the throw and establish guard pulling or defensive posture to avoid being thrown yourself.
Test Your Knowledge
Q1: What is the most critical factor in achieving a successful Harai Goshi throw? A: The most critical factor is achieving proper hip placement where your hips are positioned significantly lower than your opponent’s center of gravity. This creates the mechanical advantage necessary to lift and rotate them over your hip. Without correct hip depth, the throw lacks the fundamental platform for generating force, regardless of how well other elements are executed. The hip position must be established before initiating the leg sweep, and it requires sufficient knee bend and complete rotation to be effective.
Q2: How does the sweeping leg action in Harai Goshi differ from a simple kick, and why is this distinction important? A: The sweeping leg action in Harai Goshi is a large, circular reaping motion using the entire leg (calf and thigh) to remove the opponent’s base, rather than a striking kick with the foot. This distinction is important because a kick lacks the surface area and power to effectively remove a weight-bearing leg and can result in injury to both practitioners. The proper sweeping action creates continuous contact and force application that coordinates with hip rotation and upper body control to generate the throwing motion. The sweep should feel like scooping or harvesting rather than striking.
Q3: Explain the timing relationship between kuzushi (balance breaking), hip entry, and the leg sweep in Harai Goshi execution? A: The timing relationship follows a sequential progression: First, kuzushi must break the opponent’s balance forward and slightly to the side, making them shift weight onto their toes. Second, as they react to this off-balancing by stepping forward or attempting to regain posture, you execute the hip entry, stepping across and rotating your hips into position while they are in motion. Third, the leg sweep begins as your hips make contact with their body, coordinating with your continued rotation and pulling action. The sweep must occur while they are still off-balance from the initial kuzushi and before they can establish a new base. The entire sequence flows as one continuous motion, with each element setting up the next.
Q4: What are the key grip fighting priorities when setting up Harai Goshi in the gi versus no-gi contexts? A: In gi contexts, the priority is establishing a strong collar grip (typically with your throwing-side hand) that allows you to break posture and control their upper body rotation, combined with a sleeve or elbow grip that prevents them from posting or framing. These grips provide strong leverage points for the pulling action. In no-gi contexts, the priority shifts to securing an overhook or front headlock position on one side with an underhook or wrist control on the other, focusing on control of their shoulder and head positioning rather than their gi fabric. No-gi grips require tighter body connection and often necessitate closer range to prevent opponent from creating separation. Both contexts require maintaining grips throughout the throw to control the landing.
Q5: How should you transition from a completed Harai Goshi throw to establishing side control, and what are the common errors in this transition? A: The transition to side control begins before the throw is complete - you must maintain forward pressure and grip control throughout the opponent’s descent, landing with your chest over their chest and your hips low. Your throwing-side hand (collar/overhook grip) controls their far shoulder to prevent them from turning into you, while your other hand controls their near arm. Common mistakes include: standing upright after the throw instead of following to the ground (allowing opponent to recover guard), releasing grips during the landing (losing control), landing too high on their chest (vulnerable to being rolled), and failing to establish immediate crossface or underhook control. The key is viewing the throw and ground position as one continuous technique rather than separate actions.
Q6: What defensive reactions from your opponent indicate that your Harai Goshi setup is being recognized, and how should you adapt? A: Key defensive indicators include: opponent widening their stance and dropping their hips when you attempt to break their balance (indicates they feel the off-balancing), stepping backward or circling away from your throwing direction (recognizing hip entry), posting their far leg back when you begin rotation (defending the sweep), or establishing strong grips on your belt or legs (attempting to prevent hip rotation). Adaptations should include: transitioning to alternative throws that exploit their defensive movement (Kouchi Gari if they step back, Uchi Mata if they post leg backward, Osoto Gari if they widen stance), feinting Harai Goshi to create openings for other techniques, or improving your kuzushi to commit them more fully before revealing your throwing intention. The ability to chain throws based on defensive reactions is essential for high-level application.
Safety Considerations
When practicing Harai Goshi, controlled application is essential to prevent injury on impact, particularly to the opponent’s head, neck, and shoulders during landing. Both practitioners must be competent in breakfall techniques (ukemi) before live practice, as improper landing can result in serious injury. The thrower must maintain grip connection throughout the throw to control the opponent’s descent velocity and prevent them from being dropped or spiking into the mat. Adequate mat space is critical - ensure at least 10 feet of clear space in the throwing direction to account for the rotational nature of the technique. Begin practice with cooperative drilling on crash pads or soft surfaces before progressing to standard mats. Never attempt this throw at full speed or power against beginners who lack proper falling skills. The sweeping leg action should be controlled to avoid hyperextension of the opponent’s knee - sweep through the leg rather than into it. When following to the ground, avoid driving your weight into the opponent’s ribcage or chest on landing. Progress speed and intensity gradually over weeks of practice, and immediately stop if either partner feels unsafe or lacks control during execution.
Position Integration
Harai Goshi occupies a critical position in the BJJ standing game as a bridge between judo-based takedown systems and ground control establishment. Unlike wrestling-based takedowns that often leave both practitioners scrambling, Harai Goshi’s rotational mechanics naturally position the thrower to land in dominant side control or mount, making it particularly valuable in point-based competition where securing the takedown and immediate position control maximizes scoring. The technique integrates seamlessly into grip fighting systems, especially for practitioners who favor traditional gi grips and upright posture rather than bent-over wrestling stances. It complements leg attack entries (Single Leg, Double Leg) by providing a contrasting attack from the clinch range that capitalizes on different defensive reactions. In combination sequences, Harai Goshi works effectively as a follow-up to failed foot sweeps (Deashi Harai, Kosoto Gari) or as a counter to opponent’s forward pressure. The throw also serves an important role in defensive situations where opponent is driving forward - redirecting their momentum over your hip using their own force against them. For modern BJJ guard pullers, having Harai Goshi in their arsenal prevents opponents from pressuring forward safely, creating space for guard establishment. The technique’s effectiveness from various grip configurations (standard sleeve-collar, double sleeve, overhook-underhook in no-gi) makes it adaptable across rule sets from IBJJF gi competition to submission-only no-gi formats.
Expert Insights
- Danaher System: Harai Goshi represents one of the most mechanically sophisticated throwing techniques in the judo and BJJ arsenal, operating on the principle of creating a fulcrum with your hips while simultaneously removing your opponent’s base support through the sweeping action. The critical element most practitioners fail to understand is that the hip serves as the geometric center point around which the opponent rotates - therefore, the depth of your hip penetration and the lowering of your center of gravity below theirs is non-negotiable for success. The sweeping leg is not the primary throwing force; rather, it functions to remove resistance at the precise moment when your hip lift and rotation are generating maximum force. From a biomechanical perspective, you’re creating a Class 1 lever system where your hips are the fulcrum, your pulling action on their upper body provides the effort force, and the sweeping action removes the resistance force at their base. The timing must be exact - sweep too early and you alert them to the attack, sweep too late and they’ve already based out. Master the rhythm: break balance, enter deeply with hip rotation, sweep as you feel their weight transfer onto your hips, complete rotation while pulling strongly with both grips. This is not a strength technique - it’s pure mechanical advantage leveraged at the optimal moment.
- Gordon Ryan: In high-level competition, Harai Goshi is one of the most reliable takedowns for getting directly to a dominant ground position without the scrambling bullshit that comes with wrestling shots. Here’s why I value it: when you hit this throw clean, you’re landing in side control or mount automatically - that’s 2-4 points for the takedown plus immediate position points or advancement opportunities. The throw works best when you disguise your intention through grip fighting - make them think you’re going for collar drags or sleeve pulls, then explode into the hip entry when they’re reacting to something else. Against strong wrestlers who want to pressure forward into you, Harai Goshi is perfect because you’re using their own forward momentum against them - let them walk into the throw. The key competitive advantage is that it’s effective both in gi and no-gi once you understand the grip adjustments. In no-gi, I prefer the overhook variation because it gives you the same control as a collar grip while setting up back takes if the throw doesn’t complete perfectly. Practice the throw-to-submission chains religiously: Harai Goshi to side control to Kimura, or Harai Goshi to mount to armbar. You want every throw to potentially end the match within 30 seconds of landing. Don’t just throw people to score points - throw them to finish them.
- Eddie Bravo: Man, Harai Goshi is one of those old-school judo techniques that most BJJ guys sleep on because they’re too focused on wrestling takedowns or pulling guard. But here’s the thing - when you adapt it for the no-gi game and understand the 10th Planet philosophy of creating maximum chaos while maintaining your control, this throw becomes a beautiful setup for all kinds of nasty positions. The way I teach it is less about perfect classical form and more about using the hip rotation and off-balancing to put them in a bad spot where you have multiple attack options. If the throw hits clean, great - you get side control. But if they defend it, you’re already in deep on their hips with strong overhook control, which means you can transition to the back, drop for a guillotine, or switch to a different takedown like a modified duck-under. The innovation comes from not being married to completing the throw exactly as the judo textbook says - be ready to flow with whatever defensive reaction they give you. I also love teaching a variation where you fake the Harai Goshi entry to get them defending the hip throw, then you snap down to front headlock and either take the back or sink in a guillotine. It’s all about creating that dilemma where they don’t know which attack is coming. And in the truck position system, if you hit Harai Goshi but they manage to get a weird scramble going, you can sometimes catch the truck entry during the chaos of the throw - that’s the kind of creative opportunity most traditional schools would never see.