KOSHI GATAME BASICS
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Hara-Gatame·welcomematstevescott
Koshi Gatame (Hip Hold or Pin) is not a common pinning technique but is still a basic skill that should be mastered. Vie…
Hara-Gatame
SubFamily腹固め(Hara-gatame)
TraditionalTranslation: stomach hold
Overview
Hara-gatame (腹固め, 'stomach hold') is an elbow lock where the attacker uses their abdomen or hip as the fulcrum to hyperextend the opponent's elbow. [1],[2] The opponent's arm is trapped and extended against the attacker's torso — typically by pressing the back of the elbow against the stomach or hip while pulling the wrist toward the attacker's body. [1] Hara-gatame is often applied from standing or from a controlling position where the arm is isolated against the torso. [1],[3]
History & Origin
Hara-gatame is a Kodokan Judo kansetsu-waza that uses the body's midsection as the hyperextension fulcrum. [2],[3] The technique reflects judo's approach of categorizing arm locks by which body part serves as the lever or fulcrum. [2] In BJJ, the belly-down armbar from top turtle position shares mechanical similarities with hara-gatame. [1]
Effectiveness
Hara-gatame (stomach armlock) uses the attacker's stomach as a fulcrum for the armlock, applying pressure against the elbow. [1]
Lineage
Hara-gatame is a classical judo armlock in the Kodokan kansetsu-waza curriculum. [1]
Competition Record
Hara-gatame is used in judo competition as an armlock variation. [1]
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Biomechanical Mechanism
Primary Action — Hyperextension of the elbow joint — the hips drive upward against the posterior humerus while controlling the wrist
Joints Involved — Elbow (extension beyond normal ROM), wrist (stabilized), shoulder (isolated and controlled)
Force Vector — Posterior-to-anterior force on the upper arm with fixed distal anchor at the wrist creates a lever arm across the elbow
Leverage Principle — Hips act as the fulcrum — the longer the lever (full arm extension), the less force needed to hyperextend
Position & Entry
From top position — Isolate the arm, control the wrist, and apply hyperextension pressure against the elbow using body positioning
From guard — Secure wrist control, pivot to create the angle, and apply elbow hyperextension from the bottom position
Videos
Juji gatame, hara gatame, hiza gatame
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Hara-Gatame·NKcel
"be water" " se agua" - Bruce lee this video only owns to mark twain-No copyright infringement is intended or implied …
NEWAZA BOTTOM BASICS BOTH FEET TOMOE NAGE ROLLOVER TO JUJI GATAME
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Hara-Gatame·welcomematstevescott
In this episode, we look at using the both feet Tomoe Nage rollover into Juji Gatame. View hundreds of videos of judo, f…
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3 videosWhat Instructors Say
Hara-gatame (stomach arm lock) is a submission technique applied from a dominant top position, primarily when an opponent attempts to defend against leg attacks or control the opponent's legs. According to NKcel, the fundamental mechanics involve grabbing the opponent's belt and high collar, then scooping the opponent's arm using the legs while placing the stomach to the mat to extend the elbow joint until the opponent is flattened. The technique exploits the opponent's commitment to leg defense, making it especially effective against those grabbing at the legs from bottom position. Steve Scott's instruction in the context of newaza transitions emphasizes the importance of maintaining arm control throughout positional changes and demonstrates how hara-gatame can emerge from rollover sequences like the tomoe nage to juji gatame combination. While Scott's primary focus in available transcripts centers on koshi-gatame (hip hold) as a foundational control position, his detailed treatment of armlock mechanics and the relationship between positional staging and submission application provides complementary technical context. Both instructors stress the critical role of body positioning, hip movement, and proper arm scoop mechanics in making the submission effective against a resisting opponent.
Synthesized from 3 instructors
- NKcel — Juji gatame, hara gatame, hiza gatame: Provides direct technical definition of hara-gatame: grabbing opponent's belt and high collar, scooping the arm with the legs, placing stomach to mat, and extending the elbow to flatten the opponent. Identifies it as effective against opponents grabbing at the leg.
- welcomematstevescott — NEWAZA BOTTOM BASICS BOTH FEET TOMOE NAGE ROLLOVER TO JUJI GATAME: Demonstrates armlock mechanics, grip maintenance, and positional transitions that contextualize how submissions like hara-gatame emerge from bottom position attacks. Emphasizes keeping arms tight to chest and using leg-based arm manipulation during rollovers.
- welcomematstevescott — KOSHI GATAME BASICS: Explains koshi-gatame as foundational control position and hip immobilization technique that can transition into leg locks and other submissions, providing broader context for how controlling positions lead to submission opportunities.
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Ratings
Risk of injury to the person this technique is applied to
7
Very High7/10
Hara-gatame (stomach armlock) uses the abdomen as a fulcrum to hyperextend the elbow
Skill level needed to execute this technique reliably
Advanced
Whether this technique is allowed under major competition rule sets
Illegal
— kansetsu-waza
IJF Sport and Organisation Rules 2025, Article 27PDFLegal
— IBJJF — Legal at all belt levels
IBJJF Rules Book v6.0, June 2024PDF— ADCC — Legal — all submissions legal in ADCC
ADCC Rules Update, April 2025PDF— Unified MMA — Legal submission technique
Unified Rules of MMA, August 2025PDF— FIAS Sport Sambo — Legal
FIAS International Sambo Competition RulesPDF— FIAS Combat Sambo — Legal
FIAS Combat Sambo RulesPDFTraining Notes
✓Hara-gatame (belly-press armlock) uses the abdomen and hip as the fulcrum against the opponent's elbow — pressing the belly into the back of the elbow while controlling the wrist (Kashiwazaki, Osaekomi, 1997)
✓The attacker wraps the opponent's arm around their hip, secures the wrist, and drives the hip forward — the arm hyperextends against the attacker's abdomen
✓Hara-gatame is applied from standing or during transitions: it catches opponents who push with straight arms or reach for grips
✓The belly provides a broad, stable fulcrum: unlike the precise positioning needed for a standard armbar, the hara-gatame's larger contact area is more forgiving
✓This technique is effective in no-gi: the hip and belly fulcrum doesn't require gi grips, making it applicable in MMA and submission grappling
✓Hara-gatame appears frequently in judo transition situations: when moving from standing to ground, an opponent's extended arm creates the opportunity
✓The technique can be finished standing or transitioned to the ground: driving forward while maintaining the lock forces the opponent down
Common Mistakes
!Not wrapping the arm deeply enough around the hip — the arm must be positioned so the elbow sits directly against the belly for the lock to work
!Pulling the wrist without driving the hips forward — the hip drive creates the extension force; wrist control alone is insufficient
!Standing too upright — the body must lean forward into the arm; an upright posture reduces the pressure on the elbow
!Not controlling the opponent's body — the free hand should control the opponent's shoulder or head to prevent rotation
!Attempting against a bent arm — the arm must be extended or straightened first; a bent arm absorbs the belly pressure
!Losing wrist control during the finish — maintain a tight grip on the wrist throughout; losing it releases the lock
!Not transitioning when the opponent defends — if they bend the arm, transition to a different lock or return to wrestling
Related Techniques
Counter Techniques
Setup Chain
1Control the Arm — isolate and grip the target arm
2Position the Hips — align hips perpendicular to the arm for maximum leverage
3Pinch Knees — squeeze knees together to prevent arm extraction
4Extend for the Finish — bridge hips up while pulling the wrist down to hyperextend the elbow
Sources & References
Primary Source
Kodokan Judo — Official Katame-waza Classification
1BookKodokan Judo — Official Katame-waza Classification
Kodokan — Hara-gatame (腹固め) classification
Standard Japanese martial arts terminology (kanji/hiragana)
3OtherJapanese Martial Arts Standard Terminology (武道用語)
Established Japanese martial arts naming convention — native Japanese term (和語/漢語)
4CitationKodokan Judo — Official Katame-waza Classification
Kodokan — Hara-gatame (腹固め) classification
Community
Athletics
Requires
fine motor control, grip sensitivity, quick hand transitions
Favours
dexterous hands with strong fingers
Key muscles
forearm flexors and extensors, intrinsic hand muscles
Sub-techniques
Notes
Hara gatame (stomach arm lock) appears in 5 passages across 3 books. A Kodokan judo arm lock where the attacker uses their stomach/abdomen as the fulcrum against the opponent's extended elbow. One of the nine official kansetsu-waza. (3 books; Kano, Kodokan Judo)
Frequently Asked Questions
How do I perform hara-gatame from my back?
Lift your hips up while making sure your knees are tight, then apply pressure to the elbow. Push your opponent down with your legs and apply the arm bar by pinching your legs together while lifting your hips.
What should I do if the arm bar doesn't work from hara-gatame?
If the arm bar initially doesn't work, reach over with one of your legs and come over your opponent's face to transition into jujigatame.
How does koshi-gatame control my opponent's mobility?
Place your inside knee under your opponent's buttocks and keep your hips low—this removes their mobility and makes it very difficult for them to escape or come back through for a triangle, according to Steve Scott.
How does the Hara-Gatame work?
Hara-gatame (腹固め, 'stomach hold') is an elbow lock where the attacker uses their abdomen or hip as the fulcrum to hyperextend the opponent's elbow. The opponent's arm is trapped and extended against the attacker's torso — typically by pressing the back of the elbow against the stomach or hip while pulling the wrist toward the attacker's body.
Where does the Hara-Gatame come from?
Hara-gatame is a Kodokan Judo kansetsu-waza that uses the body's midsection as the hyperextension fulcrum. The technique reflects judo's approach of categorizing arm locks by which body part serves as the lever or fulcrum.
Is the Hara-Gatame legal in competition?
IBJJF: legal — Legal at all belt levels; IJF: banned — Only elbow joint locks (kansetsu-waza) permitted in judo — all other joint lo…; ADCC: legal — Legal — all submissions legal in ADCC; Unified MMA: legal — Legal submission technique; FIAS Sport Sambo: legal — Legal; FIAS Combat Sambo: legal — Legal
How dangerous is the Hara-Gatame?
Danger rating 7/10. Hara-gatame (stomach armlock) uses the abdomen as a fulcrum to hyperextend the elbow
How do I set up the Hara-Gatame?
The standard setup chain: Control the Arm → Position the Hips → Pinch Knees → Extend for the Finish.
How do I defend against the Hara-Gatame?
Standard counters include: Clasp Hands — grip own wrist to prevent arm extension / Stack — drive forward to compress the attacker and relieve elbow pressure / Hitchhiker Escape — rotate the thumb toward the mat and roll to extract the arm.
What are the variants of the Hara-Gatame?
Common variants: Standard wrist lock (kote gaeshi) (two-handed rotational lock on the wrist); Gooseneck wrist lock (flexion lock bending the wrist down toward the forearm); Standing wrist lock (applied during grip fighting or a standing exchange); Ground wrist lock (catching the opponent's posted hand from mount, side cont…).
How effective is the Hara-Gatame in competition?
Hara-gatame is used in judo competition as an armlock variation.
What are common mistakes when doing the Hara-Gatame?
Top errors to watch for: Not wrapping the arm deeply enough around the hip — the arm must be positioned so the elbow sits directly against the… / Pulling the wrist without driving the hips forward — the hip drive creates the extension force; wrist control alone i… / Standing too upright — the body must lean forward into the arm; an upright posture reduces the pressure on the elbow / Not controlling the opponent's body — the free hand should control the opponent's shoulder or head to prevent rotation.
What are other names for the Hara-Gatame?
The Hara-Gatame is also known as Hara-gatame, Stomach Armlock, Belly Armbar, Abdominal Arm Lock.