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Seoi-Nage: The Backbone of Judo Throwing
Seoi nage, or “Shoulder Throw,” is one of the most fundamental and effective techniques in judo. As a gokyō classic and one of the highest-scoring throws in competition history, it remains a cornerstone of modern judo. Its direct mechanics, explosive execution, and adaptability across levels and styles make it one of the first throws every judoka learns, and one that even world champions continue to refine throughout their careers.

How to Perform Seoi Nage

Like uchi mata, seoi nage has many variations (ippon seoi nage, morote seoi nage, eri seoi nage, etc.), but the essential blueprint remains consistent: establish grip and kuzushi, enter deeply, rotate fully, and finish with explosive drive.

Step 1: Grip and Kuzushi

Start with a sleeve-and-collar grip (for morote seoi nage, control the sleeve while gripping under uke’s armpit with your power hand).
Pull uke’s sleeve forward and slightly upward while lifting their torso with your collar-side hand.
The goal is to unweight uke’s front foot and draw their balance forward.

Step 2: Tsukuri (Entry)

Step your lead foot deep between uke’s legs, followed immediately by your trailing foot to square your stance.
Rotate your hips under uke’s center of gravity, lowering your stance by bending your knees.
Keep your back straight and close — chest-to-shoulder or back-to-torso connection prevents space for escape.

Step 3: Kake (Execution)

Pull uke’s sleeve tightly across your chest as you rotate.
Your hips and shoulders become the axis for uke’s rotation.
Explosively extend your legs, lifting uke off their base while continuing to rotate.
Drive your pulling hand downward and across to complete the projection.

Step 4: Finish

Maintain grip and posture to ensure uke lands flat on their back.
Stay balanced and ready to follow up on the ground if needed.

Weight and Body Type Considerations

Seoi nage adapts differently across divisions, with body mechanics and grips often determining success.

Lightweight divisions

Speed and explosiveness are emphasized.
Drop variations (seoi otoshi, drop morote seoi) are common, allowing shorter athletes to maximize leverage against taller opponents.
Transitions into ground work (juji gatame, osaekomi) are frequent due to the throw’s compact execution.

Heavyweight divisions

Full drop seoi nage is less common due to size and flexibility constraints. Generally seoi nage is far less utilised in heavier weight classes due to the throw favouring a fast entry.
Instead, taller heavyweights might use high-grip seoi or standing morote seoi, using strength and body weight for leverage.
The focus is on powerful rotation rather than lightning-fast entries.

Middleweight divisions

Both styles are effective depending on body type.
Stockier athletes often prefer explosive drop variations, while longer-limbed judoka may use high-collar or standing versions. Generally seoi nage is harder to perform as the taller competitior than as the shorter.
Combination sequences (seoi nage into koshi guruma or tai otoshi) are popular strategies.

Versatility in Application

Seoi nage has remained one of the most successful throws in both judo and cross-grappling sports due to its adaptability. Common competitive applications include:

Explosive opening attacks to catch opponents off guard.
Drop seoi variations to counter tall or defensive opponents.
Standing entries linked to combinations with tai otoshi, sode tsurikomi goshi, or kouchi gari.
Seamless transitions into ground fighting.

Notable Seoi Nage Performers in the 2024 Competitive Circuit:

Hifume Abe throwing with Morote Seoi Nage

Hifumi Abe (Japan, -66 kg)

Why he stands out: Abe is widely recognized for his aggressive, fast-paced Seoi Nage, seamlessly blending it with ashi-waza (e.g. O‑soto Gari, O‑uchi Gari) to achieve rapid ippons.

Achievements: Gold at the Antalya Grand Slam 2024 and Secured a second consecutive Olympic gold medal in Paris 2024 in the Men’s -66 kg division.

Seoi Nage in Other Grappling Arts

Seoi nage is one of the most iconic throws in judo, but its utility extends far beyond the tatami. For grapplers in any discipline, mastering seoi nage provides a dangerous and versatile way to put opponents on the mat.

In wrestling contexts, seoi nage can be used both offensively and defensively. Against an opponent who ties up in an over-under or collar-tie position, dropping into a quick seoi nage can bypass the typical hand-fighting battle and create a sudden, explosive score. While wrestlers are generally trained to avoid turning their back, the low-drop version of seoi nage can catch them off guard, especially if disguised as a level change into a shot.

In MMA, seoi nage is riskier than some other throws, since exposing the back can lead to counters. That said, when set up with strong grip, such as an underhook and wrist control, or when chaining it off strikes, it can be devastating. The drop seoi nage, in particular, can launch an opponent with minimal energy expenditure and often land them directly into a dominant top position. Against the cage, it can function as a surprise attack when the opponent is bracing against body lock or clinch pressure.

For BJJ and submission grappling, seoi nage has to be adapted carefully due to the prevalence of back takes. Still, with a proper sleeve-and-lapel grip or even no-gi variations using the arm, it can be an excellent way to transition directly into top control. Some practitioners also use it less as a full throw and more as a dynamic off-balance tool, pulling opponents forward into sweeps or snap-downs.

Overall, a poor seoi nage can carry huge risk exposing the back whereas a sharp seoi nage remains a powerful addition to any grappler’s arsenal and finds many applications across the world of grappling.

One example of seoi nage in high-level MMA (UFC) came from UFC veteran Karo Parisyan at UFC 94, where he faced Dong Hyun Kim. In that bout, Parisyan executed a textbook ippon seoi nagea lifting Kim cleanly over his shoulder and onto the mat, showcasing his judo pedigree and grappling creativity.

This sequence underscores the potency of seoi nage in the UFC: Parisyan, a judoka first and MMA fighter second, turned a clinch exchange into an explosive takedown, disorienting his opponent and dictating the subsequent position, something rarely seen at that level in MMA.