Uchi Mata

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.

Common Mistakes

Mistake: Insufficient kuzushi before attempting throw
- Consequence: Opponent maintains their balance and base, making the throw impossible to complete. You expend energy without achieving the takedown and may expose yourself to counter-attacks.
- Correction: Always break your opponent’s posture first with deliberate pulling and pushing actions. Wait for them to feel off-balance before stepping in. Practice kuzushi drills separately to develop this sensitivity.
Mistake: Stepping too shallow with entry foot
- Consequence: Your hip doesn’t make proper contact with their hip, eliminating the leverage point needed for the throw. The technique becomes a weak pulling motion instead of a powerful hip throw.
- Correction: Step deep between their legs, almost to the point where your right foot is outside their right foot. Your hip should collide with theirs. Drill the entry step repeatedly to develop muscle memory.
Mistake: Sweeping with the outer thigh instead of inner thigh
- Consequence: This transforms the technique into a different throw (Harai Goshi) that requires different body mechanics. The technique loses effectiveness and may fail completely.
- Correction: Focus on lifting your knee high and sweeping backward with the inside of your thigh. The contact point should be the meaty part of your inner thigh against their inner thigh, not your outer thigh against their outer thigh.
Mistake: Poor grip maintenance during rotation
- Consequence: Opponent escapes mid-throw and you lose control of the position. You may end up in an inferior position or with your back exposed.
- Correction: Maintain death grips throughout the entire throw. Your collar grip should pull them forward and down, while your sleeve grip controls their arm. Practice grip endurance training.
Mistake: Not committing fully to the rotation
- Consequence: Half-hearted rotation results in an incomplete throw where opponent lands on their side or feet instead of their back. You waste energy and gain no positional advantage.
- Correction: Once you’ve entered, commit 100% to the rotational movement. Turn your head and shoulders in the throwing direction. Think of spinning your entire body clockwise (for right-sided throw). The throw requires full commitment.
Mistake: Failing to control the descent and landing
- Consequence: Even if the throw succeeds, opponent may escape during landing or you may lose positional control, negating the advantage gained from the takedown.
- Correction: Maintain your grips throughout the landing and follow your opponent’s body down. Position yourself to land in side control or north-south immediately. Practice throw-to-pin transitions.

Training Progressions

Week 1-2: Entry mechanics - Master the stepping and hip placement without resistance Practice the entry step repeatedly with a compliant partner. Focus on stepping deep, making hip contact, and proper foot placement. Drill kuzushi separately. Execute 20-30 entries per session without completing the throw. Partner should provide feedback on hip contact and positioning. (Resistance: None)

Week 3-4: Leg sweep timing - Add the inner thigh sweeping motion to the entry Continue drilling entries but now add the leg sweep component. Partner remains compliant but provides slight resistance by maintaining base. Focus on timing the sweep with hip rotation. Practice 15-20 repetitions per session, gradually increasing sweep speed and power. (Resistance: Light)

Week 5-8: Complete throw with control - Execute full throw and establish top position Perform complete throws with cooperative partner. Partner takes proper breakfalls. Focus on controlling the descent and immediately establishing side control or mount after the throw. Drill throw-to-submission sequences. Execute 10-15 full throws per session with emphasis on positional control. (Resistance: Light)

Week 9-12: Dynamic entries and setups - Chain Uchi Mata with other techniques and add resistance Practice Uchi Mata combinations: fake Uchi Mata to Osoto Gari, Kouchi to Uchi Mata, grip fighting to Uchi Mata. Partner provides moderate resistance and movement. Work entries from different grip configurations. Begin implementing in positional sparring from standing. (Resistance: Medium)

Week 13+: Live application - Execute against full resistance in sparring Attempt Uchi Mata during regular standing sparring and competition training. Focus on timing, setups, and capitalizing on opponent’s movement. Analyze failed attempts and adjust technique. Begin incorporating no-gi variations and adapting to different body types and styles. (Resistance: Full)

Ongoing: Refinement and teaching - Perfect technique and develop personal variations Continuously refine mechanics based on success rate in live training. Develop sensitivity to weight distribution and timing windows. Experiment with different grips, angles, and setups. Begin teaching the technique to junior students to deepen understanding. Study high-level competitors’ applications of Uchi Mata. (Resistance: Full)

Variations

Ashi Uchi Mata (foot sweep variation): Instead of sweeping with the inner thigh, use your foot to hook and sweep their supporting leg. This variation requires less hip contact and can be executed from greater distance. (When to use: Against opponents who prevent close hip contact or in no-gi situations where maintaining distance is preferable. Effective when opponent is moving backward.)

Hane Uchi Mata (spring throw): A more dynamic version where you spring off your support leg to generate additional upward lift. The sweeping leg action is more of a spring motion than a sweep. (When to use: Against shorter opponents or when you need maximum elevation to complete the throw. Requires excellent timing and athleticism but generates spectacular results.)

Uchi Mata Sukashi (void throw): A counter-technique where opponent attempts Uchi Mata and you avoid it by pulling your leg back, causing them to throw themselves. You capitalize on their momentum. (When to use: Defensive counter when opponent attempts Uchi Mata against you. Requires excellent timing and the ability to read their entry.)

No-Gi Uchi Mata with underhook: Executed from over-under clinch position using underhook instead of collar grip. The mechanics remain similar but require tighter body control without gi grips. (When to use: In no-gi grappling, MMA, or submission-only competition where traditional gi grips are unavailable. The underhook provides the necessary control for the throw.)

Uchi Mata to Tomoe Nage sacrifice: If opponent successfully defends the standing Uchi Mata by sprawling, immediately transition to a sacrifice throw by sitting back and using your legs to complete the throw. (When to use: When initial Uchi Mata is defended but opponent is off-balance forward. Rather than abandoning the attack, convert to sacrifice 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.