In Judo, the word Harai means “sweep,” and Goshi means “hip.” Put them together, and you get one of the most powerful and dynamic throws in all of grappling: the Sweeping Hip Throw. Born in Judo, refined in Jiu-Jitsu, and used everywhere from the dojo to the mats at our NAGA tournaments, Harai Goshi is a unique technique that bridges styles and has become a staple in martial arts tournaments across the globe.
How to Perform Harai Goshi Step by Step
1. Set Your Grips and Break Their Balance
Start with strong, confident grips, one hand on your opponent’s sleeve, the other on their lapel (or collar tie in no-gi). Pull them forward and slightly upward to load their weight onto their toes. Your sleeve hand lifts while your lapel hand turns inward and punches up, breaking their posture. Stay chest-to-chest and keep your head tight so you can better control your balance.
2. Slide Your Hips In and Take the Corner
Step in with your lead leg across your opponent’s body, pivoting on your toes so you’re slightly angled to their side.. Slide your hip tight against theirs until your right thigh touches the outside of their leg. Your support foot should land between theirs, keeping you centered and stable.
3. Sweep Hard and Rotate Through
As your hips connect, extend your sweeping leg straight back and up, reaping their supporting leg just below the knee. Point your toes and keep your leg firm in a clean, sweeping motion (not a kick). At the same time, pull hard with both arms and rotate your torso to guide them over your hip.
4. Land Safely With Control
Follow the momentum, but stay in control. Keep your grips as your opponent hits the mat so you can land in a dominant position, such as the scarf hold, side control, or kesa gatame. Don’t roll through or overcommit; finish tall and balanced. If the throw doesn’t land clean, you should still be close enough to transition instantly into another takedown or pass.
Harai Goshi in Judo
In Judo, Harai Goshi is a cornerstone hip throw from the Kodokan syllabus. It sits in the Koshi-waza (hip technique) category and has been part of the official Gokyo no Waza, which is the traditional list of 40 throws developed by Jigoro Kano himself. That’s how fundamental it is. Every Judoka learns it early, and most never stop using it.
Today, you’ll still see Harai Goshi everywhere in competition because it’s the perfect counter to a strong upright stance, redirecting an opponent’s forward motion and using it against them to erase their base.
Harai Goshi vs O Goshi
Where O Goshi (the major hip throw) relies on lifting and turning your opponent over your hip, Harai Goshi adds a sweep. Instead of just rotating, you extend your leg to reap their supporting leg out from under them. It’s smoother, faster, and requires more timing and finesse. If O Goshi feels like a power move, Harai Goshi is its slicker, more technical cousin.
Variations and Related Throws
Like most great Judo techniques, Harai Goshi has a set of related throws. Understanding how they connect helps you flow between them and adjust mid-attack when your opponent shifts their weight or changes stance.
Harai Goshi vs Uchi Mata
These two look similar, but the sweep direction sets them apart. Harai Goshi reaps the outside leg, driving uke diagonally forward. Uchi Mata lifts the inside leg, flipping uke straight over.
Harai Goshi vs Tai Otoshi
Both throws move uke forward, but Tai Otoshi uses a planted leg as a trip while your hips stay back. Harai Goshi pulls you in tight as your hips lift and sweep to generate power.
Comparison to Hane Goshi
Hane Goshi (aka the spring hip throw) swaps the smooth sweep for a snapping lift of the thigh.
Connection to Uki Goshi
Uki Goshi (floating hip throw) is the simpler cousin: no sweep, just rotation and hip placement. This close-contact, fast throw is often the foundation that judo students master before adding the sweep that makes Harai Goshi so powerful.
Common Mistakes and How to Fix Them
Misplaced Hip Position
If your hip isn’t snug against your opponent’s body, you lose the lever that powers the throw. Standing too far in front turns the movement into a pull instead of a sweep. Step in deep enough that your hip slides directly under their center of gravity, angled slightly to the side. Stay upright through the entry as leaning forward too soon kills the lift and makes it easy for your opponent to counter.
Weak Sweeping Motion
A lazy or mistimed sweep makes Harai Goshi feel heavy and awkward. The leg should extend straight and firm, toes pointed, sweeping at or just below the knee. When you bend the leg or swing too high, you lose contact and control.
Timing and Kuzushi Errors
If you pull too early, your opponent regains balance; if you sweep too late, they’ll resist. The key is to blend the off-balance, hip turn, and sweep into one seamless motion.
Training Tips for Harai Goshi
Drills for Sweeping Power
Building real sweeping power for Harai Goshi requires strong legs and hips, balance, and timing. Incorporate these drills to develop that explosive, smooth motion:
- Band-Resisted Reaps: Anchor a resistance band to a post and loop it around your ankle. Practice the sweeping motion slowly, keeping your leg straight and toes pointed. This strengthens your hip flexors, glutes, and hamstrings while improving control through the sweep.
- Cable or Medicine Ball Rotations: Use a cable machine or med ball to mimic the rotation and hip twist of the throw. Explosively rotate your hips while maintaining posture to build the rotational torque that powers your sweep.
- Single-Leg Romanian Deadlifts: These build posterior chain strength and balance. Hinge at the hip, keep your sweeping leg straight, and move with control to simulate the body line of the throw.
- Plyometric Step-Ups or Box Jumps: Train your fast-twitch power for the hip extension that drives the sweep.
Balance and Kuzushi Training
Most throws fail because the off-balance isn’t there. Practice your kuzushi by breaking your partner’s posture in multiple directions before stepping in. Shadow reps with a gi or towel grip are also great for building muscle memory in the hands and shoulders.
Partner Practice for Control and Safety
Work your Harai Goshi slowly before going full speed. Drill with a partner who can give realistic resistance, but stay safe during the sweep.
Harai Goshi in Modern Martial Arts
Few throws have stood the test of time like Harai Goshi. More than a century after Jigoro Kano introduced it to Judo, it remains one of the most reliable and versatile takedowns in all of grappling.
In Brazilian Jiu-Jitsu and MMA, Harai Goshi adapts seamlessly to clinch fighting and no-gi scenarios. In BJJ, it transitions perfectly from collar-and-sleeve grips to underhook-and-head control. You can throw directly into dominant positions like side control or kesa gatame, setting up immediate submissions.
Harai Goshi works because it’s built on universal mechanics: balance, leverage, and timing. The hip lift and leg sweep combination works whether you’re wearing a gi, fighting in shorts, or clinching against a cage. Once you understand the timing of the off-balance and the feel of your hip placement, it becomes a throw you can trust under pressure.
To keep refining your throw and expanding your grappling IQ, check out more technique breakdowns, tutorials, and competition footage available through NAGA’s educational resources.