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WABUKAN Journal · Technique · 背負投

Seoi-nage: the shoulder throw explained step by step

Published: Oct 30, 2026 · 4 min read

Few images say "judo" as clearly as a seoi-nage: one person turns in, ducks under, and the other flies over the shoulder. The name means "back-carry throw", and it is one of the first throws a judoka learns and one of the last they stop refining.

Where it comes from

Throws where the attacker loads the opponent on the back existed in the old schools of jujutsu. When Jigorō Kanō founded the Kodokan in 1882, he selected and organised techniques according to a single idea: use the opponent's imbalance to obtain the maximum effect with the minimum effort. In 1895 the Kodokan published its first Gokyō, the "five groups" of teaching throws, revised in 1920. Seoi-nage sits in the first group, among the basic techniques every beginner studies.

In the Kodokan classification it is a te-waza, a hand technique, because the arms and the grip guide the throw, even though legs and hips do much of the work.

The main variants

• Ippon-seoi-nage ("one-arm"): the attacker's arm slides under the opponent's armpit and clamps the upper arm against the shoulder. It works well against opponents who stand upright or reach forward.
• Morote-seoi-nage ("two hands"): both hands keep their grip on the sleeve and lapel; the elbow of the lapel hand goes under the opponent's armpit.
• Eri-seoi-nage: a version gripping the lapel on the same side, popular in competition.
• Seoi-otoshi: a related technique in which the attacker drops low and the opponent is "dropped" over an extended leg rather than lifted.

The three phases

Kanō taught that every throw has three moments. They are the best way to understand seoi-nage.

1. Kuzushi — breaking the balance. Nothing works if the opponent is stable. With the sleeve hand, the attacker pulls forward and slightly up, as if looking at a wristwatch; the opponent's weight moves onto the toes. Kuzushi is often created by a reaction: push a little, the opponent pushes back, and the attacker uses that push.

2. Tsukuri — fitting in. The attacker turns in, usually with a pivot, until their back is in contact with the opponent's chest, knees bent, hips lower than the opponent's belt. This is where most mistakes happen: turning too slowly, staying too high, or leaving space between the bodies.

3. Kake — execution. The legs straighten, the upper body bends forward and rotates, and the arms keep pulling in the direction of the throw. The opponent goes over the shoulder and lands on the back. A well-done seoi-nage feels light: the legs and the rotation lift, not the arms.

Common mistakes

• Pulling only with the arms. Strength without kuzushi makes the throw slow and easy to block.
• Hips too high. If the attacker's hips are not below the opponent's centre of gravity, there is nothing to lift.
• Looking down. Dropping the head breaks the line of the back and stops the rotation; the eyes should follow the direction of the throw.
• Letting go of the sleeve. The pulling hand protects the partner: it controls the fall and helps them land on their back, not on their head or shoulder.

Safety

Seoi-nage is safe when the partner knows how to fall. Before learning to throw, students learn ukemi, the breakfalls, and the first throws are done slowly, from a kneeling position or onto a crash mat. Versions in which the attacker drops onto both knees put stress on the knees and on the partner's neck if done badly; some youth competitions restrict them, and coaches generally keep them for experienced players. Training should always be on proper tatami, with a qualified teacher.

How it is trained

Judoka build the throw in stages. In uchikomi they repeat the entry many times without throwing, to make the turn fast and the position precise. In nagekomi they complete the throw onto a mat, with a cooperative partner. Only then do they try it in randori, free practice, where the partner resists and the timing has to be found. Combinations matter too: a feint with a forward throw often makes the opponent lean back, and then a rear technique works.

Champions and style

Many great judoka built their careers on seoi-nage. The Japanese Toshihiko Koga, Olympic champion in Barcelona in 1992, was famous for an explosive version. Tadahiro Nomura won three consecutive Olympic golds, in 1996, 2000 and 2004, in the lightest category, with seoi-nage among his main weapons. Their judo shows why the throw suits smaller and faster athletes: getting under a taller opponent is an advantage, not a problem.

Beyond judo

Similar loading throws appear in sambo, in Brazilian jiu-jitsu stand-up work and in wrestling, where the "flying mare" or shoulder throw shares the same mechanics. In self-defence contexts, the principle remains the same: break the balance first, then fit in, and only then throw.

To understand how this technique moved from the old schools to a modern sport, read From jujutsu to judo.

Timeline

1. 1882Jigorō Kanō founds the Kodokan in Tokyo.
2. 1895First Gokyō: seoi-nage in the first group.
3. 1920Gokyō revised; still the basis today.
4. 1964Judo debuts at the Tokyo Olympics.
5. 1996–2004Tadahiro Nomura wins three Olympic golds with seoi-nage as a weapon.

Related pages on Wabukan

judo jujutsu sambo bjj Master: Jigorō Kanō From jujutsu to judo Olympic combat sports

Sources

Original WABUKAN text, written from these cross-checked sources (facts, not sentences).

1. Jigoro Kano, Kodokan Judo, Kodansha International, 1986
2. Toshiro Daigo, Kodokan Judo Throwing Techniques, Kodansha International, 2005
3. Wikipedia (EN) — Seoi nage
4. International Judo Federation

Images

• Ippon-seoi-nage in competition: the arm goes under the opponent's armpit. — Author: MelkiaD; Licence: CC BY 2.0
• Morote-seoi-nage: both hands hold the judogi. — Author: Michael Hultström; Licence: CC BY-SA 3.0