How to Master the Polish Throw in MMA

In the gritty world of mixed martial arts, where every second counts and positions change in a flash, the ability to control and off-balance your opponent can be a game-changer. That’s why the Polish Throw has carved out a respected place in modern MMA. Also known as the knee block throw or step-around body throw, it’s a practical, powerful takedown used frequently from clinch positions — a common battleground inside the cage.

What makes the Polish Throw unique is its simplicity. It’s one of the rare takedowns that fighters, even with minimal grappling backgrounds, can learn and integrate into their game relatively quickly. The movement shares DNA with Judo techniques like Ura Nage or Kosoto Gake, yet it has been adapted for the unpredictable world of MMA, where clinches happen often.

Let’s break down this effective throw step-by-step, from setups to execution, and why it’s becoming increasingly popular among fighters worldwide.

Why The Polish Throw Works in MMA

The beauty of the Polish Throw lies in its versatility and practicality during live fights. The clinch — whether it’s over-under, double underhooks, or even double overhooks — is a position that occurs naturally during exchanges. Fighters who know how to navigate the clinch well and transition into takedowns like the Polish Throw often dominate the pace and position of the fight.

Unlike more complex throws that require advanced timing or years of grappling experience, the Polish Throw thrives on:

• Basic positioning
• Leverage
• Timing
• Solid body control

It’s also a crowd-pleaser, especially when executed with explosive power to lift and throw an opponent.

Key Setups for the Polish Throw in MMA

To successfully execute a Polish Throw, you need to establish proper grips and body positioning. Below are the most common entry points:

1) Two-On-One Arm Drag

This setup originates from the over-under clinch, one of MMA’s most common positions. By controlling your opponent’s arm using a two-on-one grip, you open the space needed for your step-around. This grip allows you to transition seamlessly into a body lock, giving you even more control over your opponent’s midsection.

2) Russian Tie

The Russian Tie is a grappling grip that isolates an opponent’s arm. From this position, you can:

• Shoot for an underhook while maintaining control of their wrist.
• Or, fold their arm and pull them inward to prevent them from escaping, setting up your step-around position for the throw.

3) Over-Under Clinch

One of the most common clinch scenarios in MMA, this is the perfect entry for a Polish Throw. Fighters frequently end up in over-under battles against the cage or in open space. From here, you can transition into a body lock to tighten your grip and limit your opponent’s mobility before executing the trip or throw.

4) Whizzer Control

The Whizzer, or overhook, is typically used to defend takedowns, but it also doubles as a sneaky offensive tool. When an opponent shoots for your legs, you can use a strong Whizzer to lift and off-balance them. Fighters often combine a Whizzer with double overhooks to destabilize their opponent and set up the Polish Throw.

The Step-Around Mechanics

The step-around is crucial to aligning your body perpendicular to your opponent, giving you optimal leverage.

When performing the step-around:

• Avoid over-committing by stepping too deep or wide.
• Your hips should stay close to your opponent, making it easier to load them for the takedown.
• Distribute your weight evenly to prevent counters like headlocks or body rolls.

Think of it like a modified version of the bridge-and-roll escape from Brazilian Jiu-Jitsu — the principle of trapping and rotating your opponent off balance.

Pro Tip: Aim to secure a tight body lock during this phase. It will give you the upper hand when setting up the trip or launching your opponent over your hips.

Executing the Throw

Once your step-around is complete, it’s time to finish the move. The Polish Throw has two common variations:

1) Trip Variation

Ideal for beginners, this version focuses on sweeping or blocking your opponent’s ankle while pulling them backward or sideways to the mat. It’s lower risk but highly effective for scoring takedown points and advancing position.

2) High-Amplitude Throw

For fighters seeking to make a statement, the high-amplitude variation involves lifting your opponent off the ground by loading them onto your hips and sending them over your shoulders. It’s the kind of throw that electrifies crowds and shifts momentum in your favor instantly.

Key points to remember during the throw:

• Keep your opponent’s leg trapped as you lean and pull them in your desired direction.
• Use your hips as the driving force to generate power and leverage.
• Stay tight and follow them to the ground to establish top control.

Why MMA Fighters Love The Polish Throw

• Simplicity: It’s straightforward to learn compared to other throws and doesn’t require a decade of grappling experience.
• Versatility: Works well from multiple clinch scenarios, making it perfect for cage work or open mat exchanges.
• Control: The body lock component gives you superior control to prevent your opponent from escaping or reversing.
• Impact: High-impact variations of the throw can steal rounds on judges’ scorecards or set up finishes.

Final Thoughts

In the modern era of MMA, where fighters must be well-rounded, mastering a technique like the Polish Throw is a no-brainer. It’s a reliable addition to any fighter’s clinch game, blending seamlessly with wrestling, Judo, and BJJ principles.

Whether you’re aiming to win points, dominate positional control, or put on a show for the crowd, the Polish Throw delivers on all fronts.