Become Fighter
The hip toss: Wrestling guide
Turn in, load them on your hip and throw over it.
The hip toss uses your hips as a lever. You turn in, pull their arm and load them across your lower back, then throw them over your hip.
It works best when they are pushing forward or pulling away. It fails if you are too far from them.
Learn it step by step with your coach. Make sure your partner can fall first.
Key points
- Control their arm with one hand and wrap their body with the other.
- Turn your hips in, below theirs, with your knees bent.
- Pull their arm across your body and bend forward.
- Straighten your legs as you rotate to throw them over.
- Release the arm only when they are on the mat, or keep it to control.
Common mistakes and how to fix them
- Turning in too far away. Your hips must touch theirs.
- Staying upright. Bend your knees and get lower than them.
- Letting go of the arm. Hold it so you control the landing.
The rest is in the app
The step-by-step breakdown, the timed drill with the coach calling the shots and the quiz are part of Become Fighter Pro, where this lesson sits in the Upper-body throws module of Wrestling foundations.
Get it on Google Play. Coming soon to the App Store.
More from Upper-body throws
- Breakfalls for throws: Wrestling guide
- Body lock throws: Wrestling guide
- Headlock throw and its dangers: Wrestling guide
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.