Judo for Beginners: Essential Moves to Learn

Aleko Gogiashvili
Aug 14, 2025
4 min read

Updated: Aug 27, 2025

Judo is more than just a sport; it is a way of life for many. This martial art, which originated in Japan, focuses on throws, holds, and grappling techniques. If you are new to judo, you might feel overwhelmed by the variety of moves and techniques. However, starting with the basics can make your journey enjoyable and rewarding. In this post, we will explore essential judo moves that every beginner should learn.

What is Judo?

Judo is a modern martial art that emphasizes skill over strength. It teaches practitioners how to use an opponent's force against them. This makes it accessible to people of all sizes and strengths. The primary goal in judo is to throw, pin, or submit your opponent.

Judo is not just about physical strength; it also involves mental discipline and strategy. As you learn, you will develop not only your body but also your mind.

The Importance of Learning Basic Moves

Before diving into advanced techniques, it is crucial to master the basics. Basic moves form the foundation of your judo practice. They help you understand balance, timing, and body movement.

Here are some reasons why learning basic moves is essential:

Builds Confidence: Mastering basic techniques gives you the confidence to progress.
Improves Technique: Good fundamentals lead to better execution of advanced moves.
Enhances Safety: Knowing how to fall and roll properly reduces the risk of injury.

Essential Judo Moves for Beginners

1. Ukemi (Breakfall)

One of the first things you will learn in judo is how to fall safely. Ukemi, or breakfall, is crucial for preventing injuries.

How to Perform Ukemi:

Back Breakfall:

1. Start by standing with your feet shoulder-width apart.

2. Tuck your chin to your chest.

3. As you fall backward, spread your arms out to the side.

4. Slap the mat with your arms to distribute the impact.

Side Breakfall:

1. Stand with your feet together.

2. Turn your body to one side.

3. As you fall, extend the arm on the side you are falling toward.

4. Slap the mat with your arm to absorb the impact.

Practicing ukemi will help you feel more comfortable during sparring sessions.

2. O Goshi (Hip Throw)

O Goshi is a fundamental throwing technique in judo. It involves using your hips to throw your opponent over your body.

How to Perform O Goshi:

Start in a standing position facing your opponent.
Step in close to your opponent, placing your hip against their body.
Wrap your arm around their waist.
Use your hips to lift and throw them over your body.

O Goshi is effective and can be used against opponents of various sizes.

3. Ippon Seoi Nage (One-Arm Shoulder Throw)

Ippon Seoi Nage is another essential throw that focuses on using your opponent's momentum.

How to Perform Ippon Seoi Nage:

Begin in a standing position, facing your opponent.
Grab their sleeve with one hand and their collar with the other.
Step to the side while pulling them forward.
Rotate your body and drop your hips to throw them over your shoulder.

This throw is powerful and can be executed quickly with practice.

4. Kesa Gatame (Scarf Hold)

Kesa Gatame is a pinning technique that allows you to control your opponent on the ground.

How to Perform Kesa Gatame:

After successfully throwing your opponent, move to their side.
Place your arm around their head and hold their far arm with your other hand.
Keep your body low and maintain pressure on their body.

Kesa Gatame is effective for controlling your opponent and scoring points in competitions.

5. Juji Gatame (Cross Arm Lock)

Juji Gatame is a submission technique that targets the opponent's arm.

How to Perform Juji Gatame:

Start from a position where you are on your back, and your opponent is in front of you.
Grab one of their arms and pull it across your body.
Use your legs to trap their arm and apply pressure to their elbow.

This technique requires practice to execute effectively, but it can be a game-changer in sparring.

Tips for Practicing Judo

As a beginner, it is essential to practice regularly and focus on your technique. Here are some tips to help you improve:

Find a Good Dojo: Look for a judo club with experienced instructors who can guide you.
Practice with Partners: Sparring with different partners will help you adapt to various styles and techniques.
Stay Patient: Learning judo takes time. Be patient with yourself and enjoy the process.
Watch Videos: Watching instructional videos can help reinforce what you learn in class.
Stay Fit: Physical fitness plays a significant role in judo. Incorporate strength and conditioning exercises into your routine.

The Mental Aspect of Judo

Judo is not just about physical techniques; it also involves mental training. Developing a strong mindset is crucial for success in judo. Here are some mental aspects to consider:

Focus: Concentrate on your movements and your opponent's actions.
Discipline: Regular practice and commitment are essential for improvement.
Respect: Show respect to your instructors and training partners. This creates a positive training environment.
Adaptability: Be open to learning and adapting your techniques as you progress.

Joining a Judo Community

One of the best parts of practicing judo is the sense of community. Joining a judo club allows you to meet like-minded individuals who share your passion.

Participating in competitions, seminars, and social events can enhance your experience. Building friendships within the judo community can motivate you to train harder and achieve your goals.

Final Thoughts on Your Judo Journey

Starting your judo journey can be exciting and challenging. By focusing on essential moves and practicing regularly, you will build a solid foundation. Remember to stay patient and enjoy the learning process.

As you progress, you will discover the beauty of judo and its many benefits. Whether you aim to compete or simply enjoy the practice, judo will enrich your life in numerous ways.