Martial intent
Distribute the impact of the body across the entire surface of the back and arms to minimise injury during a backward throw.
In short
This is an essential falling technique (Ukemi) designed to protect the body when falling backward.
The idea is to turn the back into a cushion: the back is rounded while both arms strike the ground to spread the impact over a wide surface.
The key is to keep the chin tucked toward the chest to protect the head.
This technique allows you to fall safely and get back up without pain or apprehension.
Video
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Source: official YouTube channel of the Kodokan Judo Institute
⚠️ This technique should be learned and practised in a club under the supervision of a qualified instructor. The explanations below do not replace supervised judo training.
Steps
- Start from a squatting position, chin tucked toward the chest, back rounded.
- Allow the body to roll backward while keeping the back rounded and the gaze toward the abdomen.
- Strike the tatami with both arms extended, palms open, at the same moment the back makes contact.
- Distribute the impact across the entire surface of the back while maintaining the rounded posture and tucked chin.
- Finish the fall with the legs extended or slightly raised, increasing the body surface used to absorb the impact.
Key points
- The chin remains tucked toward the chest throughout the fall to protect the head and neck.
- The arms strike the ground with the full palm close to the body at the moment of impact.
- The back stays rounded from start to finish to create a large contact surface.
- The arm strike helps dissipate the energy of the fall and protect the spine.
- The legs may finish extended or slightly raised to stabilise the final position after the main impact has been absorbed.
Recommendations
To improve the effectiveness of Ushiro-ukemi, focus on coordinated timing between the backward descent of the body and the contact of the arms with the tatami.
Both hands should touch the ground at the same time as the back, increasing the contact surface and helping distribute the energy of the fall.
The goal is not to stop the fall abruptly with the arms, but to gradually dissipate the energy across a larger body surface, with a rounded back and chin tucked to protect the head.
Common mistakes
Beginners often keep the chin lifted or fail to protect the head, which greatly increases the risk of head or neck contact with the tatami.
Others strike the tatami with arms that are too wide or poorly coordinated with the back contact, concentrating the impact on a small area and reducing the effectiveness of energy dissipation.
How to fix them
- Keep the chin tucked toward the chest to prevent the back of the head from touching the ground.
- Focus on smooth coordination between the backward descent of the body and the use of the arms to increase the impact surface.
- For safe learning, practise first from a seated position, then from a squat, before performing the fall from standing.