Okay, so today I decided I needed to figure out this hip toss thing in wrestling. Been trying it in practice for weeks, and half the time I’m the one ending up on my back, not the other guy. Total mess. Seriously frustrated.
Where it started
Got to practice tonight feeling stubborn. Told my drilling partner straight up: “We’re doing hip tosses until something clicks.” Started slow, just walking through the motion. Grab the overhook on one side, get your other arm across their waist – feels awkward as heck at first, like trying to hug a fridge. My feet were never close enough. Felt wobbly.
First live attempt? Disaster. Went for the throw, leaned forward like an idiot, and basically just head-butted the mat. Partner landed on me. Coach yelled: “You’re pulling him down, not flipping him! HIPS UNDER HIM!” Obvious? Maybe. But I wasn’t doing it.
Making adjustments
So I reset. Focused purely on getting lower and deeper. Got that overhook tight, planted my lead foot dead center between his feet. Bent my knees way deeper than I thought I needed – felt almost like sitting down. Forced myself to push my butt back into his hips hard, real close contact. Less about pulling with my arms.
Tried it again. This time, when I straightened my legs and drove my head into his shoulder, he actually left the ground! Didn’t stick the landing clean – kinda dumped him sideways – but HEY, he was airborne! Progress.
The reps started to pay off
Kept grinding reps. Key things I noticed after about 15 tosses:
- If my hips weren’t literally touching his beltline before I lifted, nothing happened.
- Head position was huge. Driving my head tight into his chest/shoulder locked him onto my back.
- That leg drive felt like pushing the floor away – explosive knees straightening out, not just twisting.
By the end of practice? Hit three in a row that actually looked like a real throw. Slammed him good. Main thing drilled into my skull: it ain’t an arm throw. It’s about getting low like your butt’s gonna touch the floor, shoving it back into him hard, then standing up FAST. Whole body move, zero shortcuts.
Still gonna feel unnatural tomorrow, but at least now I kinda get why it works. More reps coming – hips don’t lie, and mine need practice.