Hane Goshi

SubFamily

跳腰(Hane Goshi)

Traditional

Translation: springing hip throw

Overview

Hane Goshi (spring hip throw) is a koshi-waza technique in which the thrower turns in, places the hip against the opponent, and uses a springing action of the leg against the opponent's inner thigh to lift and throw them over the hip. ^[1] The 'hane' (spring) element refers to the upward springing action of the attacking leg, which lifts the opponent's leg from the inside, different from harai-goshi's sweeping action against the outside of the thigh. ^[1],[2] Hane-goshi creates an upward lifting force from the inside of the opponent's thigh, which, combined with the hip fulcrum and hand action, produces a high-amplitude throw. ^[2],[3]

Also known as

Spring Hip Throw^[1]Hip Spring^[2]Hane GoshiJP^[3]Springing Hip^[4]

Used in

Judo BJJ

History & Origin

Hane goshi was included in the Kodokan gokyo as a koshi-waza technique, distinguished from harai-goshi by its inner-thigh springing action. ^[1] The technique has been a part of the Kodokan curriculum since the early 20th century and is demonstrated in the Nage no Kata. ^[2],[3]

Effectiveness

Hane goshi (spring hip throw) combines a hip fulcrum with a springing leg action to catapult the opponent over. ^[1] The springing action adds upward force that amplifies the throw's power. ^[1],[2]

Lineage

Hane goshi is part of the Kodokan judo koshi-waza syllabus. ^[1]

Competition Record

Hane goshi is scored in IJF competition. ^[1]

Images

No images yet for this technique.

Biomechanical Mechanism

Primary Action — Loading the opponent onto the hip and rotating them over it — the hip acts as the fulcrum

Joints Involved — Attacker's hip (fulcrum point), knees (deep bend for loading), core (rotation), opponent's centre of gravity (elevated)

Force Vector — Rotational — pulling and turning motion loads the opponent, then hip extension and rotation drives them over

Kuzushi (Off-balancing) — Forward and upward — breaking opponent's posture forward lifts their centre of gravity onto the attacker's hip

Position & Entry

From judo grip — Break the opponent's balance forward (kuzushi), turn in with hip below their centre of gravity, and rotate to throw

From clinch (overhook or underhook) — Secure inside position, turn the hips across the opponent's body, load and throw

Videos

Seiryoku Zenyo

Hane Goshi

Hane Goshi·Seiryoku Zenyo

Mark Gilston, 4th degree judo black belt, teaches and demonstrates various applications of Hane Goshi, the springing hip…

Sampson Judo

How to do Hane Goshi

Hane Goshi·Sampson Judo

How to do Hane Goshi (Spring Hip). Hane Goshi is an extremely powerful technique that will be a great addition to every …

2 videos

Learn This Technique

No instructional courses yet for this technique.

Ratings

Danger Rating

Risk of injury to the person this technique is applied to

High5/10

Harai-Goshi sweeping hip action; requires good timing

Difficulty

Skill level needed to execute this technique reliably

Intermediate

Competition Legality

Whether this technique is allowed under major competition rule sets

— IJF — Legal throwing technique

IJF Sport and Organisation Rules 2025, Article 27PDF

— IBJJF — Legal at all belt levels

IBJJF Rules Book v6.0, June 2024PDF

— UWW — Legal in both freestyle and Greco-Roman

UWW International Wrestling Rules, January 2026PDF

— Unified MMA — Legal throwing technique

Unified Rules of MMA, August 2025PDF

— ADCC — Legal

ADCC Rules Update, April 2025PDF

— FIAS Sport Sambo — Legal

FIAS International Sambo Competition RulesPDF

— FIAS Combat Sambo — Legal

FIAS Combat Sambo RulesPDF

Training Notes

✓Hane goshi (spring hip throw) uses an inward spring of the leg against uke's inner thigh to launch them over the hip (Daigo, Kodokan Judo Throwing Techniques, 2005)

✓Unlike harai goshi which sweeps outward, hane goshi springs inward — your calf and thigh contact uke's inner thigh

✓Enter as for o goshi, then bend your throwing-side leg and spring it backward against uke's inner thigh

✓The springing action lifts uke's lower body while the hip rotation throws their upper body

✓Hane goshi requires excellent balance on the support leg — strengthen single-leg stability

✓This throw is effective against opponents who spread their legs wide to defend hip throws

✓In competition, hane goshi is often used when uke blocks standard harai goshi by stepping around

Common Mistakes

!Confusing hane goshi with harai goshi — hane springs inward against the inner thigh, harai sweeps outward

!Springing too low against the shin instead of the inner thigh

!Not bending the attacking leg enough — the spring requires a bent knee that extends

!Losing balance on the support leg because of insufficient single-leg strength

!Not loading uke onto the hip before attempting the spring

!Using the spring as a kick instead of a lift — it should elevate, not strike

!Entering half-heartedly — hane goshi requires full commitment to the turn-in

Related Techniques

Major Hip Throw — shares hip-loading mechanics and similar kuzushi principles Foot Sweep — complementary off-balancing technique using similar directional forces Breakfall (Ukemi) — essential receiving skill for safe practice of this throw

Counter Techniques

Lower Centre of Gravity — bend knees and drop hips to make the throw harder to execute Block the Hip — post hand on the thrower's hip to prevent loading Step Around — circle away from the throw direction to avoid being loaded Grip Break — deny the thrower their preferred gripping configuration Stiff-Arm — maintain distance with straight arms to prevent the entry

Setup Chain

1Grip Setup (Kumi-kata) — establish the controlling grips needed for the throw

2Off-Balance (Kuzushi) — break the opponent's balance in the throwing direction

3Entry (Tsukuri) — position the body for the throw by turning, stepping, or loading

4Execution (Kake) — complete the throwing action with full commitment and follow-through

Sources & References

Primary Source

Kodokan Judo — Official Nage-waza Classification

1BookKodokan Judo — Official Nage-waza Classification

Traditional Judo throwing technique terminology (Kodokan Institute)

2SyllabusKodokan Judo — Official Katame-waza Classification

Official Kodokan ground technique classification system

3SyllabusKodokan Judo Institute — Official Waza Names

Standard Japanese martial arts terminology (kanji/hiragana)

4OtherJapanese Martial Arts Standard Terminology (武道用語)

Established Japanese martial arts naming convention — native Japanese term (和語/漢語)

5CitationKodokan Judo — Official Nage-waza Classification

Traditional Judo throwing technique terminology (Kodokan Institute)

Community

Athletics

Requires

hip rotation speed, core strength, lower back stability

Favours

strong hips and core, good flexibility for turning entry

Key muscles

hip rotators, core, quadriceps, latissimus dorsi

Sub-techniques

Standard Hane Goshi

Genus

Standard Hane Goshi executes the classical spring hip throw where the thrower turns in, places the hip beneath the opponent, and drives the back of the calf or thigh upward against the opponent's inner thigh in a springing action while pulling with both hands to wheel the opponent over the hip. [1] The springing leg lifts the opponent's lower body from between the legs while the hands direct the upper body forward and over. [1,2] The combined springing and wheeling action produces a powerful throw when the timing of the leg spring and hand pull are coordinated. [2,3]

Explore

Notes

Hane goshi (spring hip throw) uses a springing leg action to launch the opponent. The attacker's leg springs against the opponent's inner thigh while rotating them over the hip. Requires explosive timing — the spring and the pull must be simultaneous. (Kano, Kodokan Judo)

Frequently Asked Questions

How deep should I step when performing Hane Goshi?

You need to take a very deep step and get underneath your opponent, with your leg coming right between their legs so all three legs line up with each other. Seiryoku Zenyo emphasizes that staying deep is critical to breaking their balance effectively.

What's the most common mistake people make with their foot in Hane Goshi?

A major mistake is pushing with the bottom of your foot instead of using the side of your foot and arch. Seiryoku Zenyo stresses keeping your toes higher than your heel and pushing from the inside of your opponent's knee using the arch and side of the foot.

Should I keep my knee pointed forward or to the side in Hane Goshi?

You should point your knee outward to the side, not straight forward. Sampson Judo explains that if you keep your knee forward and bend forward, it becomes Uchimata instead of Hane Goshi—your foot is used as leverage to lift up when angled to the side.

Where should my elbow be positioned during the throw?

Place your elbow in your opponent's armpit so it slides right next to their body as you pull them up and get them airborne. Seiryoku Zenyo emphasizes this positioning for effective control during the technique.

How does the Hane Goshi work?

Where does the Hane Goshi come from?

Hane goshi was included in the Kodokan gokyo as a koshi-waza technique, distinguished from harai-goshi by its inner-thigh springing action. The technique has been a part of the Kodokan curriculum since the early 20th century and is demonstrated in the Nage no Kata.

Is the Hane Goshi legal in competition?

IJF: legal — Legal throwing technique; IBJJF: legal — Legal at all belt levels; UWW: legal — Legal in both freestyle and Greco-Roman; Unified MMA: legal — Legal throwing technique; ADCC: legal — Legal; FIAS Sport Sambo: legal — Legal; FIAS Combat Sambo: legal — Legal

How dangerous is the Hane Goshi?

Danger rating 5/10. High — Harai-Goshi sweeping hip action; requires good timing

How do I set up the Hane Goshi?

The standard setup chain: Grip Setup (Kumi-kata) → Off-Balance (Kuzushi) → Entry (Tsukuri) → Execution (Kake).

How do I defend against the Hane Goshi?

Standard counters include: Lower Centre of Gravity — bend knees and drop hips to make the throw harder to execute / Block the Hip — post hand on the thrower's hip to prevent loading / Step Around — circle away from the throw direction to avoid being loaded / Grip Break — deny the thrower their preferred gripping configuration.

What are the variants of the Hane Goshi?

Common variants: Standard hip throw (full turn-in with hip below the opponent's centre of gravity); No-gi hip throw (adapted without gi grips, using overhook and collar tie); Drop hip throw (dropping to one knee to lower the fulcrum point); Combination hip throw (chaining from a failed foot technique or hand technique).

How effective is the Hane Goshi in competition?

Hane goshi is scored in IJF competition.

What are common mistakes when doing the Hane Goshi?

Top errors to watch for: Confusing hane goshi with harai goshi — hane springs inward against the inner thigh, harai sweeps outward / Springing too low against the shin instead of the inner thigh / Not bending the attacking leg enough — the spring requires a bent knee that extends / Losing balance on the support leg because of insufficient single-leg strength.

What are other names for the Hane Goshi?

The Hane Goshi is also known as Spring Hip Throw, Hip Spring, Hane Goshi, Springing Hip.

hane goshi throw hip technique throw koshi waza sweeping hip throw judo bjj spring hip throw hip spring springing hip