How To Perform An Uchi Mata Inner Thigh Throw

The uchi mata (or inner thigh throw) is one of the most common judo throws in the world. It is one of Kano Jigoro’s original 40 throwing techniques and is classified as an ashi-waza. Whilst the uchi mata is known as being an inner thigh throw because of its name, it is a hip throw that requires you to lift your opponent from the floor before throwing them.

The throw is well known to be a high percentage throw in competition, but this is open to debate and not as simple as it looks. Whilst the uchi mata is likely to be a high percentage throw, its classification is what shows up on the stats. The IJF classes almost all hip throw techniques with a lifting leg between the opponent’s two legs as an uchi mata. This is quite a loose definition compared to the classical Japanese interpretation of the throw.

Uchi Mata Setups

Osoto gari to uchi mata

A classic entry to the uchi mata is through an osoto gari setup. Whilst uchi mata is not exclusively set up from osoto gari, the two throws do pair together nicely. This is due to the fact that when you attempt or fake an osoto gari, the opponent will move their foot backward and distribute their weight forwards.

The over adjustment in bodyweight creates space for your uchi mata entry and also creates some momentum in bringing weight over your opponent’s hips.

The uchi mata can be paired with almost any kind of throw or sweep which causes an adversary to bring their weight forwards as an over adjustment to being thrown backward.

Overhook Cross Collar Grip Uchi Mata

The overhook entry is commonly used for bigger and slower judokas. This is because it does not require much explosive energy or athleticism to finish the throw. Instead, everything can be slowed down.

Once you have an overhook on your opponent’s arm, you should be able to feed their far side collar into your overhooking hand. From here you can open with a standard uchi mata entry since you have good control over the adversary’s posture. Once your leg is deep enough, you can place your free hand on the floor, hop with your power leg and lift your throwing leg into the air at the same time.

If you are still having trouble finishing this throw, you can always lower your shoulder and roll into the throw with your entire bodyweight.

Uchi Mata Against Stronger Opponents

The ideal setup for an uchi mata against a stronger and heavier opponent is the ken ken uchi mata. This is not necessarily an easier finish than any other uchi mata, however it does lower your risk of being countered significantly.

The reason for this is that your opponent is unable to grip hold of you upon entry into their hips. If they are able to grip you, they should already be at least somewhat off-balance.

When setting up the ken ken uchi mata, you must take a step outside of the opponent’s feet, rather than coming straight inside. From this position you can already start lifting the opponent’s leg as if you were to be performing a technically poor uchi mata. At this point, you can keep hopping inside and lifting your opponent’s leg even higher.

If the opponent does grab around your waist for various counter throws at this point, it shouldn’t matter since they will be severely off-balance. This method allows you to become progressively closer to your opponent’s hips, whilst minimizing the chance of being counter thrown by a heavier or stronger opponent.

Throw Mechanics

When finishing the throw, your head should go downwards, but not too far that you don’t raise your lifting leg high enough. The main criteria for the throw is to lift your leg as high as possible in between your opponent’s legs. You should be lifting from glute muscles rather than bending your knee. It is good practice to keep your leg as straight as possible. A horizontal leg might be enough to throw some opponents, but a leg that goes high into the air will be good enough to throw all opponents.

#1 Mistake That Doesn’t Allow You To Finish The Throw

The number one mistake people make when trying to finish an uchi mata is with the throwing leg. It is almost always too shallow, badly bent, or not centered. All three of these things will stop your technique from being what it should be.

Ideally, you want to be very deep and underneath your opponent’s hips. Your leg should also be as straight as possible, this allows it to lift a lot higher into the space behind you than a bent leg.

Lastly, if your lifting leg is not directly in between your opponent’s legs then you will have very little control over their hips. You may be able to lift one of your opponent’s legs into the air, but this will not finish the throw against seasoned and athletic judokas. Although the uchi mata is called an inner thigh throw, it is classified as a hip throw since it requires a lot of hip movement to accomplish.

Making Sure Not To Head Dive

When performing the uchi mata, you may be tempted to lower your head as far as possible to the mat to throw the opponent. This can be especially useful against opponents with great balance and athleticism since they can offer a lot of resistance to being thrown.

It should always be remembered that the back of the head cannot touch the floor first when throwing the opponent. Even if you successfully perform the uchi mata and finish with an ippon. There is a good chance you will be disqualified. This is fair since you really shouldn’t be risking your own neck and spine to win a judo match.

For reference, you are allowed to plant on your face and forehead, since these are not considered to be dangerous. Anything behind this is considered the back of the head by the IJF and is illegal in competition.

Uchi Mata From Uchi Mata Reversal

If you have flexible hips, countering an uchi mata entry with an uchi mata of your own is a very viable option. Once the opponent has their leg inside your own two legs, you can simply rehook their throwing leg with the inside of your trapped leg. If you are flexible enough to step over the opponent’s throw you will win the battle and finish the throw before they do.

Applications in No Gi

The uchi mata is not an ideal throw for no gi grappling tournaments such as BJJ or MMA. This is because it requires turning in to your opponent and exposing your back.

Another reason the throw is not suited to other forms of grappling is because of judo’s restrictive ruleset. As you are not allowed to hold the opponent’s legs under current judo rules, this removes a lot of the counters and risks of the throw. For instance, if you turn to the side to throw the opponent without this rule, there is a good chance they will simply knee tap you and go for a double leg reversal.

Uchi mata is not entirely useless in no gi. When the opponent has a body lock on you from behind, the uchi mata can be used as a reversal. This throw counters a lot of throws since you are distributing your weight forwards. Not only this but if you do pull off an uchi mata from this position, you are also avoiding getting slammed from behind which is never fun.