Judo Meta - Uchi Mata

Home

Throws

Weight

Uchi Mata: A Timeless Competitive Throw

Uchi mata is perhaps the most iconic and widely used throw in competitive judo. Translating to English as "Inner Thigh Throw" and found as early as gokyō, it remains a staple in nearly every judoka’s repertoire. Its versatility, multiple lines of attack, and adaptability across weight classes make it a timeless classic — one that continues to dominate competition year after year.

How to Perform Uchi Mata

While there are many variations of uchi mata, the core mechanics remain consistent. Mastery comes from timing, kuzushi (off-balancing), and correct body positioning.

Step 1: Grip and Kuzushi

Begin with a standard sleeve-and-collar grip.
Pull uke’s sleeve forward and slightly across your body while lifting and controlling the collar hand.
The goal is to create forward imbalance, forcing uke onto their toes.

Step 2: Tsukuri (Entry)

Step your lead foot deep between uke’s legs, aligning your hips close and slightly in front of uke’s center.
Pivot so your back is partially turned, with your supporting leg bent and weight balanced.
Maintain tight chest-to-shoulder contact to prevent uke from escaping.

Step 3: Kake (Execution)

Swing your attacking leg upward in a controlled arc, lifting between uke’s legs.
The inner thigh (not the foot) makes contact, reaping high into uke’s groin/inner thigh area.
Simultaneously, drive your collar hand upward and sleeve hand downward to rotate uke over your hip.
Extend your reaping leg fully to generate lift and rotation.

Step 4: Finish

Keep pulling and rotating until uke is projected cleanly onto their back.
Stay balanced throughout — avoid leaning backward, which risks counterattacks.

Weight and Body Type Considerations

The effectiveness of uchi mata is heavily influenced by body type, strength, and limb length. While the core mechanics remain the same, the way athletes execute the throw often differs by weight category.

Lightweight divisions

Uchi mata is typically performed as a fast, deep entry, relying on athleticism, speed, and flexibility.
It can also serve as a sharp counterattack, punishing a poorly executed forward attack (e.g. a weak Ouchi-Gari).
Standard sleeve-and-collar grips dominate, though there is debate: should the tori’s power hand drive the elbow down, or should it “pocket” into uke’s armpit? In both cases, the attacking sleeve is almost always kept low to maximize control.

Heavyweight divisions

Uchi mata becomes a display of raw power, often executed less “deep” due to reduced flexibility but greater strength.
Longer limbs in these divisions allow for attacks from greater distance, making the technique less risky when launched from afar.
The high-collar grip is common, giving added leverage and control for powerful, high-amplitude throws.

Middleweight divisions

The approach depends largely on body type: a stockier judoka (e.g. in the 73kg or 81kg categories) may prefer close, deep entries, while lankier athletes thrive with long-range uchi mata, using reach and balance to create favorable angles.

Versatility in Application

Uchi mata is one of the most adaptable throws in judo. Its usage in competition includes:

Deep, fast opening attacks to pressure opponents early.
Counterattacks against poorly committed forward techniques.
Distance-based entries for judoka with longer limbs.
Combination sequences, linking with other hip throws when space is slightly off for a clean entry.

Notable Uchi Mata Performers in the 2024 Competitive Circuit:

Takanori Nagase Throwing with Uchi Mata from an unconventional grip/position

1. Takanori Nagase (–81 kg, Japan)

Achievements: Won Olympic gold again at Paris 2024. His signature technique? Uchi mata—it’s his go-to throw and widely recognised as his favourite.
Why it matters: Offers a textbook example of Uchi Mata at near-perfection, especially in the middleweight division, where a mix of agility, timing, and technique coalesce.

2. Uta Abe (–52 kg, Japan)

Achievements: A phenomenally successful judoka—five-time world champion (2018, 2019, 2022, 2023, 2025) and Olympic gold medallist in 2020.
Notable uchi mata: In a high-stakes match, she clinched victory with a spectacular uchi mata in golden score.
Why she stands out: Exemplifies precision, speed, and timing in lighter weight divisions where Uchi Mata often relies on explosiveness and finesse.

3. Dota Arai (–100 kg, Japan)

2024 Highlights: Secured bronze at the World Championships with a decisive uchi mata to beat former world champion Jorge Fonseca in the bronze medal bout. Also used uchi mata effectively in Grand Slam and national team events throughout 2024.
Why he matters: A rising star who demonstrates how uchi mata remains a competitive edge even beyond the most elite echelon.

Uchi Mata in Other Grappling Arts

Uchi mata is often considered the quintessential judo throw, but what about its application outside of judo? In my view, developing a strong uchi mata is an invaluable skill for any grappler.

In wrestling contexts, uchi mata can serve as an excellent counter to low-level shots. For instance, against a low single-leg attempt, if you can pivot effectively and use the attacked leg to launch a sweeping uchi mata, you can reverse the takedown and turn a defensive position into an offensive one.

In MMA, uchi mata also has strong potential, particularly against the cage. When controlling underhooks, it offers a relatively low-risk forward throw compared to options like seoi nage or traditional hip throws, which often require committing your back or turning into potentially vulnerable positions. Uchi mata, by contrast, allows you to off-balance your opponent and create opportunities without exposing yourself unnecessarily.

Dricus Du Plessis Throws Khamzat Chimaev with Uchi Mata

A recent example of uchi mata in high-level MMA came at UFC 319, when Dricus Du Plessis faced Khamzat Chimaev. In the final minutes of round five, after stuffing a poorly timed takedown, Du Plessis ended up with an overhook while Chimaev held a compromised grip on his leg. From there, Du Plessis executed a left-sided uchi mata, throwing Chimaev cleanly to the mat and landing directly in mount. He quickly transitioned to a near rear naked choke attempt.

This sequence highlighted the effectiveness of uchi mata in MMA: even a fighter like Du Plessis (who is not primarily known for his grappling) was able to use the throw to take down and control an elite wrestler.