The Uchi Mata (inner thigh throw) is one of judo’s most powerful and versatile throwing techniques, highly effective in both gi and no-gi grappling. Translated as ‘inner thigh reap,’ this technique involves using your inner thigh to sweep your opponent’s supporting leg while simultaneously rotating them over your hip. The Uchi Mata is particularly effective against taller opponents or those who stand upright in the clinch, as it exploits their high center of gravity. When executed properly, this throw generates tremendous force and typically results in a direct transition to side control or mount, making it one of the highest-percentage scoring techniques in BJJ competition. The technique requires precise timing, proper kuzushi (off-balancing), and coordinated hip and leg movement. Unlike some throws that rely purely on strength, Uchi Mata is a technical throw that uses rotational momentum and leverage to amplify your power. Its effectiveness has made it a staple in the arsenals of many high-level BJJ competitors who incorporate judo into their standing game.
Starting Position: Clinch Ending Position: Side Control Success Rates: Beginner 30%, Intermediate 50%, Advanced 70%
Key Principles
- Break opponent’s posture and balance before attempting the throw
- Use rotational hip movement to generate throwing power
- Sweep the supporting leg with your inner thigh while they’re off-balance
- Maintain strong grips throughout the entire throwing motion
- Commit fully to the rotation to ensure proper follow-through
- Control the descent to land in dominant position
Prerequisites
- Established clinch position with appropriate grips (collar and sleeve, or over-under)
- Opponent standing relatively upright with weight distributed
- Sufficient space to execute rotational movement
- Proper stance with feet positioned for explosive entry
- Timing opportunity when opponent is moving or off-balance
- Strong upper body connection to control opponent’s posture
Execution Steps
- Establish dominant grips: Secure a high collar grip with your right hand (for right-sided throw) and control the left sleeve or tricep. In no-gi, establish an over-under or underhook position. Your grips should be strong enough to control your opponent’s upper body throughout the throw. (Timing: Before initiating movement)
- Break opponent’s posture: Pull downward and forward with your collar grip while simultaneously pushing or pulling with your sleeve hand to break your opponent’s upright posture. They should feel slightly off-balance forward and to their left side. This is the critical kuzushi phase that makes the throw possible. (Timing: 1-2 seconds before entry)
- Step in with entry foot: Step your right foot deep between your opponent’s legs, placing it slightly to the outside of their right foot. Your foot should point in the direction you’re throwing (toward their left side). This step should be explosive and committed, bringing your hip in close contact with their hip. (Timing: Immediately after kuzushi)
- Rotate hips and load opponent: Rotate your hips clockwise (for right-sided throw) while simultaneously pulling your opponent onto your right hip. Your right hip should make contact with their right hip area. As you rotate, lift your left leg and begin sweeping it backward and upward toward their right inner thigh. (Timing: Continuous motion from step)
- Execute inner thigh sweep: Drive your left leg upward and backward in a sweeping arc, making contact with the inside of your opponent’s right thigh (their supporting leg). The sweep should be explosive and timed with your hip rotation. Your leg acts like a pendulum, combining with the rotational force to lift them off the ground. (Timing: Peak of rotation)
- Complete rotation and control descent: Continue rotating your upper body clockwise while pulling your opponent over your hip with your grips. As they go airborne, maintain grip control to guide their landing. Follow through with your rotation, turning your body to face the direction of the throw so you land in side control or north-south position. (Timing: As opponent becomes airborne)
- Establish top position: As your opponent lands on their back, immediately establish chest-to-chest pressure and secure side control or transition to mount. Use your grips to control their upper body and prevent them from turning to turtle or re-guarding. Consolidate your position before pursuing submissions. (Timing: Immediately upon landing)
Opponent Counters
- Opponent sprawls their hips back to prevent hip contact (Effectiveness: High) - Your Response: Chain to different throw such as Osoto Gari or adapt to Kouchi Gari. If they over-sprawl, switch to front headlock position or single leg attack.
- Opponent posts their free leg wide to maintain base (Effectiveness: Medium) - Your Response: Continue rotation and adapt to a different angle, or switch to Harai Goshi by hooking their posted leg. Alternatively, drive them backward into a different throwing direction.
- Opponent grips your belt or pants to prevent rotation (Effectiveness: Medium) - Your Response: Use their grip as an anchor point and increase your rotational speed. Break their posture more aggressively before entering. In no-gi, this counter is less effective.
- Opponent counters with their own throw attempt (Effectiveness: Low) - Your Response: If committed properly to Uchi Mata, counter-throws are difficult. Maintain strong upper body control and complete your rotation faster than they can establish their throw.
Test Your Knowledge
Q1: What is the primary contact point in Uchi Mata and how does it differ from Harai Goshi? A: In Uchi Mata, the primary contact point is the inner thigh sweeping against the opponent’s inner thigh/supporting leg, while the hip provides the rotation point. In Harai Goshi, the primary contact is the outer thigh sweeping the opponent’s outer thigh. Uchi Mata’s inner thigh action allows for a more upward lifting motion, while Harai Goshi generates more lateral sweeping force. Both use hip rotation, but the leg placement and sweeping direction are distinctly different.
Q2: Why is kuzushi (off-balancing) particularly critical for Uchi Mata, and in which direction should the opponent be off-balanced? A: Kuzushi is critical for Uchi Mata because the technique requires the opponent’s weight to be shifted onto their supporting leg before you sweep it. The ideal off-balancing direction is forward and slightly toward the side you’re throwing (if throwing right, forward-left for the opponent). This positions their weight primarily on their right leg (the target leg) while reducing their ability to post with the left leg. Without proper kuzushi, the opponent maintains their base and can easily defend by sprawling or posting.
Q3: What are three common grip configurations for executing Uchi Mata in gi, and how does each affect the throw mechanics? A: First, traditional collar-and-sleeve grip: right hand on opponent’s left collar, left hand on their right sleeve. This provides maximum control for breaking posture. Second, high-collar grip variation: right hand grips high on the back of the collar, left hand controls sleeve. This generates stronger rotational pull. Third, same-side collar grip: both grips on the same side, used for more dynamic entry. Each configuration affects the angle and force of your pulling action during kuzushi. In no-gi, over-under or double underhooks serve similar functions, requiring closer body contact.
Q4: How should you modify Uchi Mata when facing a significantly taller opponent versus a significantly shorter opponent? A: Against taller opponents, Uchi Mata is naturally advantageous because their high center of gravity makes them easier to off-balance forward. Use standard entry and emphasize the upward sweeping motion. Against shorter opponents, you must modify your entry by lowering your level more dramatically before stepping in, or consider using Hane Uchi Mata (spring variation) to generate additional lift. You may also need to change your grip to a lower position on their collar or body. Some practitioners prefer alternative throws like Tai Otoshi against significantly shorter opponents.
Q5: Describe the proper follow-through after completing Uchi Mata to ensure you establish a dominant position rather than just achieving the takedown? A: Proper follow-through begins during the throw itself by maintaining strong grip control throughout the opponent’s airborne phase. As they land, you should be rotating your body to face the direction of the throw, positioning yourself perpendicular to their body. Immediately establish chest pressure and secure side control or transition to north-south, using your grips to prevent them from turning to turtle. Your weight should settle onto their chest within one second of landing. Common mistakes include releasing grips too early or failing to follow their body down, which allows them to escape or re-guard. The goal is seamless transition from throw completion to position consolidation.
Q6: What are the key differences between Uchi Mata and Osoto Gari, and when would you choose one over the other? A: Uchi Mata is an inner thigh throw that requires hip contact and rotational momentum, sweeping the inside of the opponent’s leg while they’re off-balance forward. Osoto Gari is an outer leg reap that drives straight back, reaping the outside of their leg without requiring hip contact. Choose Uchi Mata when opponent is standing upright with weight distributed evenly, especially if they’re taller. Choose Osoto Gari when they’re leaning back, resisting forward, or posting with wide stance. Osoto Gari is generally simpler mechanically and requires less setup, while Uchi Mata generates more dynamic throws but demands precise timing and entry. Many competitors use both in combination, faking one to set up the other.
Safety Considerations
Uchi Mata is a high-impact throwing technique that requires proper safety protocols during training. Both partners must be competent in breakfalls (ukemi) before practicing this throw with any speed or power. The person being thrown should keep their chin tucked and slap the mat with their arm to dissipate impact force. Never practice on hard surfaces without proper mats (minimum 1.5 inch thickness recommended). When first learning, use crash pads or stacked mats for extra cushioning. The thrower must control the descent and not release grips until the throw is complete, as releasing mid-air can cause the opponent to land awkwardly on their head or neck. Start all training at slow speed with cooperative partners and gradually increase resistance over weeks. Avoid practicing throws when fatigued, as this leads to poor technique and increased injury risk. If you have pre-existing knee, hip, or ankle injuries, consult with a sports medicine professional before training Uchi Mata, as the rotational forces place significant stress on these joints. During competition, ensure proper warm-up and understand the rules regarding slamming versus controlled throws.
Position Integration
Uchi Mata serves as a fundamental cornerstone of an effective standing game in Brazilian Jiu-Jitsu, bridging the gap between traditional judo-based throwing systems and modern BJJ positional strategies. Unlike guard pulls that concede top position, Uchi Mata allows you to dictate where the match takes place by forcefully putting your opponent on their back while you land in a dominant position. This technique integrates seamlessly into the BJJ positional hierarchy because successful execution typically results in side control or mount, the two highest-value positions in sport BJJ. Within a complete grappling system, Uchi Mata works best when chained with complementary throws: use it in combination with Osoto Gari, Kouchi Gari, and Tai Otoshi to create a diverse standing attack system where each throw sets up another. The technique also serves as an excellent counter to opponents who attempt to pull guard, as you can catch them mid-motion and complete the throw while they’re off-balance. Modern competitors like Travis Stevens and Kayla Harrison have demonstrated how judo-based throws like Uchi Mata can be adapted to BJJ rules while maintaining effectiveness. The position is particularly valuable in competition formats that reward takedowns heavily (IBJJF awards 2 points) and allows you to begin the match in a position where you’re actively working toward a submission rather than playing defensively from bottom.
Expert Insights
- Danaher System: Uchi Mata represents one of the most biomechanically efficient throwing techniques in all of grappling because it exploits the fundamental weakness of human bipedal structure: our reliance on single-leg support during movement. When properly executed, Uchi Mata creates a situation where the opponent’s entire body weight is concentrated on one supporting leg, which you then remove from under them while simultaneously rotating their upper body over your hip. The beauty of this technique lies in its use of rotational momentum rather than pure strength - you’re not lifting your opponent through muscular effort alone, but rather redirecting their mass through space using angular velocity. The critical insight is that Uchi Mata is actually two simultaneous actions: the hip becomes a fulcrum point while your sweeping leg removes their base, creating a lever system where even a smaller practitioner can throw a significantly larger opponent. What separates elite execution from mediocre attempts is the precision of your entry angle and the timing of your leg sweep relative to your hip rotation. These elements must be synchronized with millisecond precision, which is why Uchi Mata requires extensive repetition to develop the necessary neuromuscular patterns. From a systems perspective, Uchi Mata should never be trained in isolation but always as part of a throwing system where it serves as both a primary attack and a setup for complementary techniques that capitalize on different defensive reactions.
- Gordon Ryan: In high-level competition, Uchi Mata is one of the most reliable throwing techniques because it’s extremely difficult to counter once you’ve established proper grips and positioning. I’ve used variations of this throw successfully against world-class opponents because it generates so much force that even if they partially defend it, you often end up in a scramble position that favors you. The key difference between drilling Uchi Mata and using it in competition is the grip fighting that precedes the throw - you’re not going to get your ideal grips easily against someone who knows what’s coming. I typically use Uchi Mata as part of a sequence: threaten with a different throw to force a defensive reaction, then capitalize on their movement by hitting the Uchi Mata when they’re already off-balance. The mistake I see most competitors make is trying to force the throw even when the setup isn’t there. Against elite grapplers, you might only get one or two clean opportunities per match, so you need to recognize the opening instantly and commit fully. I also find that Uchi Mata pairs exceptionally well with no-gi grappling because the body mechanics don’t rely on gi grips - I’ve had great success using it in ADCC with underhook configurations. The other competition advantage is that even a partially successful Uchi Mata often results in a scramble where your opponent is on their back or side, giving you immediate top position to work from. If you’re serious about developing a takedown game that works at the highest levels, Uchi Mata should be one of your core techniques because it has such a high success rate when properly executed and integrated into your system.
- Eddie Bravo: Uchi Mata is old-school judo excellence that absolutely has a place in modern no-gi grappling, but you need to adapt it for the unique situations we face in submission-only and MMA contexts. In 10th Planet, we work Uchi Mata variations from the clinch, especially when we have an underhook or over-under position, because the rotational mechanics work perfectly without gi grips. The cool thing about Uchi Mata is that even if you don’t complete the throw perfectly, the explosive rotation and off-balancing often creates openings for other attacks - maybe you transition to front headlock, maybe you get a body lock, or maybe you end up in a weird scramble where your opponent’s back is exposed. I teach my students to think of throws like Uchi Mata not as isolated techniques but as entries into our ground systems. If you land the throw and get side control, that’s awesome, but the real skill is being able to chain immediately into your submission sequences or back take options. One innovation we’ve been developing is using Uchi Mata-style mechanics from unconventional positions - like when you’re in a standing front headlock and you want to throw them while maintaining the headlock control. The inner thigh sweep motion is incredibly versatile. Another thing: don’t sleep on Uchi Mata as a defense against leg lock entries. If someone shoots in for your legs and you time it right, you can catch them mid-shot and throw them with a modified Uchi Mata while they’re committed to the attack. That’s the creative application of fundamentals that separates good grapplers from innovators.