Seoi Nage, which translates to “shoulder throw,” is one of the most iconic techniques in all of Judo and is easily one of the most recognizable throws in grappling, period. If you’ve ever watched high-level Judo, you’ve seen this throw launch people clean into orbit.
This technique is exactly what it sounds like: you load your opponent onto your back and send them over your shoulder with crisp timing and rotation. It’s part of Jigoro Kano’s original Gokyo – the classic list of 40 Judo throws – and has been a fundamental skill taught to Judoka for over a century.
This is the classic shoulder throw. Explosive, technical, and one of the cleanest ways to score ippon or take the fight to the mat on your terms.
Variations of Seoi Nage
One of the reasons Seoi Nage is such a legendary throw is because it evolves with your style. Every variation uses the same core idea: get under their center of gravity, rotate, and launch.
Here are the major variations you’ll run into:
Ippon Seoi Nage
This is the classic “one-arm” shoulder throw and the one most people picture when they hear “Seoi Nage.” You trap one of uke’s arms tight to your chest, turn in deep, and rotate them right over your shoulder.
Morote Seoi Nage
Same basic mechanics, but with both hands. Instead of isolating one arm, you keep your lapel grip as you rotate in. This gives you more control and often a stronger load, especially against bigger, heavier opponents.
Drop Seoi Nage
If you’ve trained in BJJ, this is probably the variation you know best. Drop Seoi Nage uses the same entry as the standing version, but instead of staying on your feet, you drop to both knees right under your opponent’s base. This makes the throw way easier to hit against people who posture hard, sprawl fast, or are simply bigger than you.
Seoi Otoshi vs Seoi Nage
These two get mixed up all the time, so here’s the simple breakdown:
- Seoi Nage: You load uke onto your back and throw them over your shoulder using rotation.
- Seoi Otoshi: You drop straight down without loading them fully onto your back, pulling them into the fall and rotating them over your shoulder on the way down.
Seoi Otoshi tends to be smoother and more “falling-based,” while Seoi Nage feels like you’re lifting and rotating.
How to Perform Seoi Nage Step by Step
There are a lot of variations, but let’s walk through a basic standing Seoi Nage you can build everything else from.
1. Grip and Setup
Start with a strong sleeve-and-collar grip and use a light upward pull to bring your partner onto the balls of their feet. Keep your posture tall, elbows tight, and make sure you feel their weight shifting forward before you turn in.
2. Entry and Hip/Shoulder Position
Step in tight next to their lead leg and pivot so you’re facing the same direction. Drop your level by bending your knees and sliding your shoulder deep under their armpit. Your feet should land between or just inside theirs, hips low and ready to become the fulcrum of the throw.
3. Executing the Throw
Once you’re loaded in, drive up with your legs and rotate your upper body. Pull the sleeve tightly across your chest while your collar hand steers the turn. If your back stays glued to their chest, they’ll lift and rotate cleanly whether they want to or not.
4. Follow-Through and Control
Maintain your grips all the way through the landing. Keep pulling the sleeve so they fall flat and controlled, and guide them down with your collar hand. In Judo this helps secure the ippon; in BJJ or NAGA-style grappling, it puts you right into a pass or dominant top position.
Seoi Nage in Judo
Seoi Nage sits in the very first group of techniques in Jigoro Kano’s original Gokyo, which means it’s one of the foundations every Judoka learns and builds on. Because it’s a hand technique (te-waza) and relies on timing, posture-breaking, and efficient leverage rather than brute strength, Seoi Nage teaches clean mechanics and proper body alignment.
A well-timed Seoi Nage is one of the most reliable ways to end a match instantly. To score ippon, you need to throw your opponent largely on their back. For Seoi Nage, once you rotate under their arm and load their weight onto your back, the momentum naturally drives them over your shoulder in a big, clean arc. If their hips go up, their back hits the mat flat, and you stay in control of the arm, the referee is almost guaranteed to call it.
Comparisons to Other Throws
Seoi Nage vs. Ippon Seoi Nage
Both throws use the same core shoulder-loading mechanics, but the main difference is arm control. Seoi Nage uses a lapel-and-sleeve grip, while Ippon Seoi Nage threads one arm fully under your opponent’s armpit. That single-arm control creates a tighter rotation and a faster entry, making Ippon Seoi Nage a favorite for explosive, quick-hit attacks.
Seoi Nage vs. Morote Seoi Nage
Morote Seoi Nage uses both hands to control the arm, creating a stronger pull and a more stable load on the back. Traditional Seoi Nage relies more on timing and shoulder placement, while Morote gives you more structure and power, especially if you’re fighting someone physically stronger than you.
Drop Seoi Nage vs. Traditional Seoi Nage
Traditional Seoi Nage is all about standing rotation, putting your hips under your opponent, keeping your heels light, and getting a smooth rise out of the throw. Drop Seoi Nage changes the angle, taking your knees to the mat to shoot under their center of gravity.
Common Mistakes and Fixes
Incorrect Seoi Entry
One of the biggest problems beginners run into is entering next to their partner instead of cutting all the way in. If your feet land wide or your hips stop short, you won’t get the rotation or the lift you need. The fix is simple: commit to the entry. Step deep, turn your hips all the way under their center of gravity, and make sure your back is glued to their chest before you even think about throwing.
Poor Shoulder Positioning
If your shoulder isn’t fully under their armpit or bicep, you’re basically trying to throw someone with no leverage. You’ll feel stuck, they’ll feel heavy, and the throw will stall out every time. Focus on getting your shoulder tight and high, as if you’re trying to lift their arm with your posture. Once you lock that shoulder in, the rest of the throw becomes ten times easier.
Timing and Balance Issues
A lot of failed seoi nage attempts come down to bad timing. If you pull too early, too late, or without breaking their balance, your opponent will just square up and shut you down. Work on syncing your kuzushi with your entry: pull as you rotate, rotate as you drop your hips, and let the throw happen as one smooth, connected movement.
Training Tips for Mastering Seoi Nage
Solo Drills
If you want a clean, confident Seoi Nage, you have to train the pieces that make it sharp. Start with consistent solo work like shadow uchikomi, band-resisted entries, and footwork repetitions. These drills keep your timing crisp and help your body memorize the movement pattern so you don’t stiffen up when it’s time to throw for real.
Partner Drills
Once your solo mechanics feel smooth, bring in a partner and focus on timing. Light uchikomi, controlled entries, and specific drills like “rock-and-load” kuzushi reps help you learn exactly when to break balance and rotate. The key here is rhythm — Seoi Nage works best when the movement feels like one fast, confident beat rather than three separate steps.
Strength Training
Finally, support all of this with strength and conditioning that builds explosiveness. Work on pulls, cleans, squats, rotational core work, and band rows. You don’t need to be a powerlifter but you want enough pop in your legs, hips, and shoulders to turn the corner and elevate your partner when the timing is right.
Seoi Nage in Modern Martial Arts
Today, Seoi Nage is one of the most battle-tested techniques across grappling arts, finding a home in BJJ and MMA. However, it does require some adapting. Because BJJ players love taking the back, you can’t just turn straight in like a Judoka hunting for ippon. Smart grapplers angle the throw off to the side, use deeper hip rotation, or even switch to drop variations to prevent exposing their back.
In the end, Seoi Nage is a high-percentage throw because it checks all the boxes: speed, leverage, surprise, positional control, and tons of variations for every body type and style. If you put in the reps and learn how to tailor it to your art, whether you practice Judo, BJJ, MMA, or all three, you’ll always have a fight-changing throw ready to go.