The Hip Toss: A Beginner’s Guide for Wrestlers and Parents

Hip toss Introduction

The hip toss is a wrestling move for beginners that uses your hip as a fulcrum to throw an opponent off their feet and onto the mat. In simple terms, you leverage your hips and momentum to flip the other wrestler over your body. This throw is popular because it can quickly turn the tide of a match – one moment both wrestlers are standing, and the next moment your opponent is on their back. It’s an effective technique for scoring takedowns (and even pins) when done correctly, since it uses leverage and timing rather than brute strength. Beginners often find the hip toss exciting to learn because it’s a dramatic move that builds confidence. The hip toss is typically used from a standing tie-up or clinch, especially when an opponent is leaning forward or pushing into you (giving you momentum to work with). For example, if both wrestlers have an over-under tie or a collar-and-elbow tie, a well-timed hip toss can capitalize on that close position. It’s a favored move

in many styles – from folkstyle and freestyle wrestling to judo (where a similar throw is often one of the first taught to beginners because of its simplicity and effectiveness¹). In short, the hip toss is a fundamental throw that, when mastered, can become a reliable tool in a young wrestler’s arsenal. (Remember: always practice throws under proper supervision to keep it safe and fun.)

Step-by-Step Breakdown

Learning the hip toss is easiest when you break it down into three phases: Setup, Execution, and Finish. Below is a step-by-step look at each part of the move:

1. Setup: The setup is all about getting the right hold and position before you throw. Start from a tie-up position with your opponent. A common setup is to secure a head-and-arm control – for instance, one arm wraps around the back of your opponent’s head (as if doing a headlock) while your other hand controls their arm. (Always remember to encircle the arm along with the head; grabbing the head without an arm is illegal in amateur wrestling and unsafe for your opponent.) Get in a strong stance with your knees bent and hips lower than your opponent’s hips. This low stance is important – you need to be lower so you can get your hips underneath theirs. Keep your feet in a good position: if you’re throwing to your right, step your left foot between your opponent’s feet (or even slightly past their lead foot). Your toes should point a bit past the side of their body. This deep step is often called a backstep or drop step – it turns your body sideways and positions your hip in front of your opponent. As you step in, pull your opponent close to your body. You want their chest tight to your shoulder/back and their arm snug against your side. At this setup moment, your bodies are very close, your hip is positioned just in front of their hip, and you have a firm grip on their arm and head. A solid setup creates the perfect conditions for the toss, and as one coaching manual emphasizes, proper footwork (like that backstep) is key – the same stepping motion used for a basic headlock throw or arm throw also applies to the hip toss, so practicing that footwork will pay off here².

2. Execution: Once you’ve got the position, it’s time to execute the throw in one smooth motion. Explode with your legs and hips. Bend your knees a bit more, then drive up with your legs while twisting your torso. Think of it like this: you are loading your opponent onto your hip – as you straighten your body, their weight should be balanced on your hip/backside. Pull hard with the arm you’ve trapped (imagine you’re trying to bring their arm across your body) and keep their head tight against your side. At the same time, rotate your upper body as if you’re turning to look over the shoulder behind you. This rotation helps flip your opponent. Your hips actually do the lifting – by popping your hip up into your opponent and turning, you take them off the ground. A helpful tip is to keep your hips and back straight and pop your hips forward as you turn – this uses your core strength to lift them instead of just your arms. Remember to stay balanced: you shouldn’t be throwing yourself onto your back; instead, you’re turning like a pivot. One guide describes it as making your opponent “fall over a lower fulcrum” – your hip has become that fulcrum, so once you lift and rotate, they’ll go flying right over if done correctly³. During the execution, maintain a grip on your opponent’s arm and body so that they come with you in the throw. It may feel fast and powerful, but try to be controlled – you are in charge of the throw. As your opponent starts to lift off the mat, continue turning your body. Many coaches tell beginners to “commit to the throw” – don’t half-heartedly try it. Once you initiate, follow through all the way so that the momentum carries your opponent over. Throughout the execution, keep your chin tucked and eyes looking in the direction you’re throwing (this helps with the rotation and also protects your neck). When done correctly, the execution of a hip toss is a single fluid motion: step in, pop the hips, and twist – and your opponent will sail right over onto the mat.

3. Finish: The throw isn’t over until you establish control on the mat, so a proper finish is crucial. After you’ve tossed your opponent over your hip, follow them down under control. This means you should come down on top of them (not slamming belly-first, but in a controlled chest-to-chest manner). Do not let go of their arm or head in mid-air – maintain your grips so you can dictate how they land. As they hit the mat, you should land in a dominant position, usually ending up on your knees or toes beside them, with your chest over theirs. For example, if you executed a head-and-arm style hip toss, you’ll land facing the opponent, still holding their head and arm. From here, you can secure a pinning position by settling your weight on them. It’s important to cushion the landing a bit for safety – you’re not trying to injure your partner in practice. Ideally, the opponent lands on their back/side and your arm around their head helps break the impact (for both of you). In live wrestling, a successful hip toss can score big points (often a 4- or 5-point throw in freestyle, or a takedown plus near-fall points in folkstyle if they land on their back). Once on the ground, keep your hips low and weight on your opponent so they can’t easily escape or roll you over. If you feel them trying to roll, widen your base (spread your knees/feet) and adjust your hold on their arm to keep them on their back. A common finishing detail is to position yourself perpendicular to the opponent – almost at a 90-degree angle to them – with your chest on theirs. From there, you can transition to a pin (like a side control or scarf hold in wrestling terms). Always be aware of your own head and arm positioning too; keep your head up and hips down for balance. The finish should emphasize control and safety: you’ve thrown them, now you secure them. Practicing the finish is just as important as the throw itself – young wrestlers should learn to never just throw and let go, but to throw and then immediately establish a good position on top of the opponent.

   
   

Coaching Tips for Parents

When your child is learning the hip toss, there are a few key things you as a parent can watch for and encourage. You don’t need to be a wrestling expert – just knowing these tips can help you support your wrestler and reinforce what their coaches are teaching:

• Position over Power: Encourage your wrestler to focus on technique, not strength. A proper hip toss is about body position and timing. If you notice your child trying to muscle the move (using all upper-body strength), remind them to get their hips in the right place instead. For example, their coach might emphasize bending at the knees and getting low. You can echo this by saying, “Remember to get low and close before you try the toss.” Young athletes sometimes want to throw an opponent with sheer force, but if their positioning is off (hips too far away, or feet not set), the move will fail even against a lighter opponent. So, celebrating good form over raw power will help reinforce the correct approach.

• Secure the Arm and Head: One common oversight is not securing the opponent’s arm tightly. If you’re watching practice and see your child attempting a hip toss without controlling the arm, that’s something to mention (after practice, in a supportive way). Remind them: always lock the arm when doing a headlock or hip toss. Not only does this make the throw work better, it also keeps the move legal. (A headlock without an arm is illegal and can get them in trouble with the referee.) Parents can help by simply being aware of this rule and safety tip. If your wrestler mentions the hip toss, ask them, “Are you holding the arm too when you throw?” – just asking reinforces that it’s important.

• Slow It Down First: In the excitement of learning a throw, kids might try to rush through it. It’s helpful to practice the hip toss step by step slowly before going full speed. At home, your wrestler can even practice the footwork in the air or with a parent acting as a dummy (if you’re comfortable and do it safely). You might hold a resistance band or even just their hands and let them step through the motion slowly. By drilling the backstep and hip placement slowly and repeatedly, they’ll build muscle memory. One coaching resource suggests that repeated drilling of each phase (set-up, attack, finish) is crucial – without a clear image of proper form, a wrestler can develop bad habits that are hard to fix later². So, encourage your child to practice the basics deliberately. It can be as simple as: “Show me how you step in for the hip toss – nice and slow.” Praise them when they get the steps right.

• Use Mats and Proper Partners: As a parent, ensure that when your child is practicing throws, they’re doing it in a safe environment (proper mats, with a coach or trained partner). If your child has siblings or friends they wrestle with at home, set ground rules to prevent rough, unsupervised throwing. You can stress the importance of practicing under coach supervision. This shows you value safety, which aligns with what coaches want too.

• Positive Reinforcement: The hip toss can be intimidating for some kids at first. They might worry about falling or failing. Be their cheerleader. If you see them attempt it in practice or a match (even if it wasn’t perfect), compliment their effort: “I saw you go for that hip toss – that was great! Keep at it!” Positive reinforcement builds their confidence. Also, if the move doesn’t work and they get discouraged, remind them that throws take time to master and even advanced wrestlers have theirs countered sometimes. Share any anecdote (maybe their coach or a famous wrestler who loves hip tosses) to show it’s a move worth learning. The idea is to keep them excited about learning, rather than fearful of messing up.

Finally, as a parent, partner with the coaches. Ask the coach if there’s anything specific your child should be doing at home (perhaps exercises for balance or drills for the toss). This not only helps your wrestler get better, it shows them that you’re interested and supportive. In summary, focus on safety, proper technique, and lots of encouragement. With your support, your young wrestler will be tossing with confidence in no time!

Common Beginner Mistakes for hip tosses

Everyone makes mistakes when learning a new move. Here are some common errors beginners might make with the hip toss, along with ways to fix them:

• Mistake 1: Not stepping in deep enough. A frequent error is a shallow entry – the wrestler might reach for the throw without getting their hips close. The result? They end up trying to throw the opponent from too far away, which usually doesn’t work (and can pull themselves off balance instead).

  Fix: Emphasize that big backstep. The wrestler’s lead foot should step deep between the opponent’s feet. Hips need to be right against the opponent’s belly. Coaches often say “get hip to hip.” You can draw a line or use a marker on the mat in practice to show how far in the foot should step. Practicing the entry step as a drill (without throwing) can help groove this distance. Once the wrestler feels the difference when their hip is under the opponent, they’ll know the throw will be much easier.

• Mistake 2: Bending at the waist (poor posture). Some beginners will hunch over or bend forward when attempting the hip toss, maybe trying to “yank” the opponent down. This is counter-productive – it weakens your balance and power. If you bend forward, you’re likely to get countered or simply not lift the opponent.

  Fix: Maintain good posture – back straight, knees bent. It helps to drill from a good stance. One way to correct this is to have the wrestler practice the throw with their back against a wall or pole for feedback (without an opponent). If they try to bend at the waist, their head will hit the wall – a reminder to keep the head up and chest proud. Also, reinforcing the idea of lifting with the legs and hips (like doing a small squat and extend) can shift them away from trying to muscle it with their back.

• Mistake 3: Forgetting to control the opponent’s arm. We mentioned it before: grabbing the head without the arm is a big no-no, yet in the heat of the moment, a newbie might do just that. Or they might start with the arm but then loosen that grip. If you don’t control the arm tightly, the opponent can post (stick their arm out to stop the fall) or slip out behind you.

  Fix: Always trap the arm securely against your body. A good habit is to literally squeeze your elbows to your ribs when throwing – this ensures their arm is pinned. Drilling the throw slowly, check that the partner cannot free their arm; if they can, the thrower needs to adjust their grip. Coaches sometimes have kids practice just the upper-body lock position, to make sure it’s snug. Remember, a legal hip toss in folkstyle means an arm is encircled – so this is both a technical point and a safety rule¹.

• Mistake 4: Lack of commitment (half-hearted throw). Beginners might hesitate halfway through the toss – maybe worried they’ll mess up – and that hesitation can cause the move to fail. Stopping mid-throw often leaves you in a bad position (you might end up beside your opponent without completing the throw, giving them a chance to counter). Fix: Follow through once you start. This is partly a confidence issue that improves with practice. One drill to help is doing the throw onto a crash pad or soft surface, where the wrestler can throw without fear of hurting their partner. On a pad, they can go 100% and see how a full-commitment hip toss feels. As confidence builds, they’ll learn that committing actually protects them by getting the opponent off their feet. Positive reinforcement from coaches/parents when they fully execute the move will also encourage commitment. Essentially, it’s about developing trust in their technique – once they trust it, they won’t pump the brakes mid-throw.

• Mistake 5: Not following through to a good finish. Now assume the toss itself went okay, but the beginner immediately lets go or doesn’t secure the position after the throw. What happens? The opponent might scramble up or, worse, the opponent could roll on top of the beginner. A thrower who doesn’t follow through might even end up pulled over if they leave an arm or leg in a bad spot.

  Fix: Emphasize “throw and go with them.” In practice, after every toss, the coach can have the wrestler hold the position for a few seconds – meaning, land on top and show control. This builds the habit of maintaining contact. A good mantra: “Don’t toss and turn away; toss and stay.” By staying with the opponent, the thrower can transition into a pin or at least stay on top. If a wrestler has a tendency to let go, they can drill holding onto a heavy bag or dummy through the throw, which forces them to keep a grip until the end.

Those are some of the main mistakes, but remember, making mistakes is part of learning. The key is to recognize them and correct them one by one. With practice, the errors fade and the hip toss becomes second nature.

Common Counters and Recovery Options

Just as the hip toss is a move you want to learn, other wrestlers will learn to defend against it. It’s helpful for a beginner to know what might happen when an opponent tries to counter their hip toss – and what to do in response. Here are a few basic counters an opponent might use, and some simple strategies to overcome them or recover:

• Counter: Opponent “sags” their hips back. A smart opponent, feeling you go for a hip toss, will often do the opposite of what you need: they’ll drop their weight low and push their hips away from you. They might also spread their stance wide. This makes it hard for you to get your hips underneath them, effectively blocking the throw. Solution: If you encounter this, don’t force the toss. Forcing a hip toss when their hips are far back could make you lose your balance. Instead, switch to another move or reset. One option is to transition to a different takedown: for instance, if their hips are back, their legs might be vulnerable – you could quickly drop down and grab a single leg (since they’re likely leaning back, their legs are right there). Another strategy is to snap down or circle away: if they are pulling back, you can release the attempt and use their pull-back momentum to yank them forward (a snap-down, pulling their head down) and go behind them. The idea is to not insist on the hip toss when the conditions aren’t right. A coach might say, “If he balks, don’t toss.” It’s a good lesson that sometimes the best offense is changing to Plan B. With experience, wrestlers learn to feel when an opponent is ripe for a throw and when they’ve defended it – and the quicker you recognize a failed setup, the quicker you can move to something else so you don’t end up in a bad spot.

• Counter: Opponent hooks your body or leg (trying to throw you instead). In upper-body wrestling, it’s common that when you go for a throw, the opponent might have ideas of their own. For example, as you step in, they might wrap an arm around your waist or overhook your arm tightly (whizzer it) and try to step their hip in for a counter throw (like a lateral drop or their own hip toss). Essentially, both wrestlers are in a mirrored position each trying to throw the other. Solution: Battle for inside position and keep your balance. A practical tip: if you feel them trying to throw you, one defense is to lower your level and square up – in other words, undo the throw position. You can drop your hips down and back out of the clinch slightly to avoid being thrown. Another key is to keep your arm tight to their body if they overhook you; if you let your arm flail out, they can use it to toss you. Some wrestlers also counter a counter (so to speak) – for instance, if both of you stepped in, whoever gets lower and pops hips first will usually prevail. So if you initiated a toss and the opponent is countering, whichever of you stays more disciplined in form (low hips, tight grip) will come out on top. It might sound tricky, but at a beginner level the main thing to know is: don’t panic. If your initial throw doesn’t go, reset your position. Facing your opponent with good stance is safer than struggling in a bad position. Even if you both fall, try to land on your stomach rather than your back. It’s better to give up a takedown than to hold on to a bad headlock and possibly get pinned. As your skills advance, you’ll learn specific counters (like stepping around, re-throwing, etc.), but the foundational skill is to stay calm and maintain good positioning even when your throw is challenged.

• Counter: Opponent steps over or slips out. Sometimes an opponent will avoid being thrown by literally stepping around your hip or slipping their head out. For example, if your hold was loose, they might pop their head free from your arm at the last second and end up behind you. Or as you turn, they might step a leg outside of yours to block the throw and sort of climb over you. Solution: Don’t lose contact and pivot to face them. If they slip out of your headlock, immediately turn toward them, get your arms back in front of you, and fight to re-establish a neutral position (or a defensive stance to avoid giving up points). If they step over your leg and you both go down, you might need to roll through. A classic example is when a headlock throw fails and the thrower goes to their back – a escape here is to keep rolling in the direction of the throw so you don’t stay on your back. In practice, coaches sometimes teach a follow-through move like “hip heist out” or “belly down” as soon as you realize you’re not on top. Essentially, if the hip toss fails, the immediate recovery is: get yourself out of danger. Let go and scramble to a good base. It could mean pulling guard (in BJJ terms) or just getting to hands-and-knees in wrestling to avoid the pin.

• General Awareness: It’s worth noting to your young wrestler that every move has a counter. The hip toss is powerful, but if you go for it at the wrong time or with poor technique, a savvy opponent can capitalize. This is why coaches stress setting up the throw properly (so the opponent is off-balance and less able to counter) and not giving up position even if the throw doesn’t work. Encourage your wrestler to learn not just how to do the move, but also how it might fail – this will actually make them execute it better. For example, if they know an opponent will try to stay back, they’ll remember to pull the opponent forward first to off-balance them (a little trick: sometimes a tug on the opponent’s arm or a snap of their head just before the toss can get them moving forward, which is exactly what you need). If they know an opponent might whizzer hard, they can adjust by keeping their own underhook super tight and hips extra low during the toss.

The basic way to overcome counters is: proper technique and smart adaptation. If the setup isn’t there, don’t force the hip toss. If you feel resistance, transition to another move or reset. And if you get outmaneuvered, recover your position and prepare for the next move. Wrestling is a game of moves and countermoves, and learning the hip toss includes learning how to spot the defenses against it. With practice, a beginner wrestler will not only throw with better skill but also react intelligently when their opponent tries to foil their plans.

Bibliography

• Bobby Douglas, Wrestling: The Making of a Champion – The Takedown (Ithaca, NY: Cornell University Press, 1972).

• Stan Dziedzic, The United States Wrestling Syllabus (West Point, NY: Leisure Press, 1983).

• Dennis A. Johnson, The Wrestling Drill Book (Champaign, IL: Leisure Press, 1991).

  
  

Footnotes

1. Stan Dziedzic’s United States Wrestling Syllabus notes that even simple moves (like basic hip throws or headlocks) can be very effective when executed correctly, and that young wrestlers should master these high-percentage basic techniques before trying advanced maneuvers. The Takedown by Bobby Douglas similarly emphasizes how a well-timed basic throw can be a “very efficient weapon” in competition when set up with proper strategy. (Douglas, p. 134; Dziedzic, p. 206)

2. The United States Wrestling Syllabus (Dziedzic, 1983) emphasizes breaking techniques into phases (set-up, attack, finish) and drilling each part. It also warns that without proper drilling, wrestlers can develop bad habits that are hard to correct later – highlighting the importance of practicing moves like the hip toss in a step-by-step, repeatable way to build muscle memory and correct form.

3. The Wrestling Drill Book (Johnson, 1991) identifies key fundamental skills for wrestlers, including level change and backstep, which are directly applicable to a hip toss. Johnson’s work underlines that lowering one’s level and executing a strong backstep (stepping hips in) generate the leverage and power needed for throws. These fundamentals, combined with keeping one’s hips lower than the opponent’s, help make the hips a powerful fulcrum for tossing an opponent.