5 Exercises to Improve Your Judo Throws: Build Strength and Technique

judo exercises
In this article, we explore five exercises that can help you improve your judo throws and take your skills to the next level.

Judo is a martial art and combat sport that requires a combination of skill, speed, and strength. The key to executing effective throws is having the proper technique and power to throw your opponent off balance. However, developing this ability can be challenging, and it requires a combination of strength training, conditioning, and technique work. In this article, we’ll explore five exercises that can help you improve your judo throws and take your skills to the next level.


Squats are an excellent exercise for building lower body strength and power, which is essential for many judo throws. By doing squats, you can improve your stability and power when executing techniques such as hip throws and leg sweeps.


Deadlifts are another exercise that can help build lower body strength, particularly in the hamstrings, glutes, and lower back. This can be helpful for throws that require lifting or pulling an opponent off the ground, such as Seoi Nage or Uchi Mata.


Pull-ups are a great way to improve upper body strength and grip, which is essential for executing many judo throws. By doing pull-ups, you can improve your pulling power and ability to execute Kuzushi techniques.

Medicine Ball Throws

Using a medicine ball can help develop explosive power and improve your throwing technique. Exercises such as overhead throws, chest passes, and rotational throws can all be beneficial for developing the power and timing required for effective throws.

Core Exercises

Core strength is essential for generating power and maintaining balance in many judo throws. Exercises such as planks, sit-ups, and Russian twists can all be helpful for improving your core strength and stability.

Improve with Consistency & Dedication

Improving your judo throws requires a combination of technique, strength, and conditioning. By incorporating these exercises into your training regimen, you can build the power and technique needed to execute effective throws and gain an advantage on the mat. Remember to start with light weights and gradually increase as you become more comfortable with the movements. With consistent practice and dedication, you can improve your judo throws and take your skills to the next level.

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