Learn o-goshi, the judo major hip throw: kuzushi, turn-in and clear milestones. Beginner-friendly and honest, with breakfalls and a supervised partner.
The honest answer: o-goshi is the classic entry hip throw, but not a "simple" throw, because it almost always fails on the same three things: balance, hip height and hip contact. The German Judo Federation includes it in the basic programme up to 4th kyu and names it as a suitable example for the first throws already at 7th kyu [1]. You reach around Uke's back, turn in, load him onto your hip and let him roll over it.
A throw that needs strength when done badly and hardly any when it fits. Expect several weeks until the movement looks clean and much longer until it works in randori. That is a practical rule of thumb, not a study. In return you learn what every hip throw needs: hip under your partner's centre of mass, knees bent, back straight. Once that sits, harai-goshi later becomes much easier.
One hand holds Uke's sleeve, your other hand goes around his back, at the belt or the jacket. In competition belt grips are allowed as long as you actively attack and do not block [2]. You stand upright, knees slightly bent. Milestone: you can pull Uke towards you evenly without rounding your back.
You pull Uke with both hands forward and upward until he stands on the balls of his feet. Only then do you go in. Milestone: Uke feels the pull and tips slightly forward without you yanking on the arms.
You turn on both feet, go lower with your hips than Uke and bring your hip in front of his lower abdomen. Both knees are bent. Your back stays straight, the load sits on your legs, not on your lumbar spine. Milestone: in the turn-in position you are stable and can hold for one second without tipping over.
You repeat the turn-in movement with a partner without throwing him. In a study on hip throws, experienced judoka showed more activity in the extensor muscles but less simultaneous counter-tension [5]. Two hip throws were examined there, o-goshi was not named, so this is a transfer that shows: clean turn-ins look experienced and feel loose. Milestone: 20 repetitions in a row without a side step.
With your coach's approval you throw for the first time: straighten the legs, rotate the trunk, let Uke roll over the hip and accompany him with the pulling hand. An ippon only exists when speed, force, landing on the back and controlled landing come together [2]. At the start only the last one counts: controlled. Milestone: Uke lands on his back without you dropping him.
The lower back is hit even in training: in studies of Olympic judoka it was the most frequently injured region at 10.9%, followed by the shoulder (10.2%) and the knee (9.7%) [3]. In a survey of 4659 judoka, disc prolapse was among the most severe injuries after cruciate ligament rupture [4]. That is one reason why in hip throws you bring the hip under Uke and work with your legs, not your back. You practise throws only with a partner who can do ukemi, on tatami and under supervision. Never give your partner a hard landing on head or neck. This guide explains and motivates, it does not replace supervised training.
Do uchi-komi in front of a mirror or have yourself filmed and watch only one line: head, back and pelvis form a straight line, the knees are bent. Almost every improvement in o-goshi hangs on this one line. When the line is right, the rest follows.
Often, but not necessarily. For 7th kyu the German Judo Federation names three selectable examples from different throw groups, including o-goshi next to seoi-nage, tai-otoshi, o-soto-gari, de-ashi-harai and o-uchi-gari [1]. Your coach decides where you start.
Usually it comes down to three things: you do not pull Uke onto his toes, your hip is too high or too far away. Film yourself in uchi-komi and go through these three points.
Yes, as long as you attack with them. Anyone who uses a belt grip only to block or press the opponent down gets shido [2].
It can, if you lift with a rounded back. With bent knees, a straight line and the hip under Uke you work with your legs. Back complaints are among the common injuries in judo studies [3]; if you feel pain, seek medical advice.
Uki-goshi: The Floating Hip Throw Where You Rotate Instead of Lift