The judo forward roll aka the somersault is the focus of this video. In my years of teaching I have noticed that many people take to this roll very easily – they watch it once, and then duplicate it. Many other people have trouble with it. If people have trouble with this roll, it’s often due to a lack of strength in the arms and shoulders, or because of a fear of falling on the head. If you are overweight you may also have some difficulty with this roll. Let’s address these concerns:

  1. Lack of strength: in order to complete this roll without hitting your head, you must squat down and plant your hands solidly on the mat. During the initial phase of the roll, your weight transfers from your legs to your arms and shoulders. However, this is only temporary. It’s not like a hand stand or walking on your hands, where there is sustained stress to the muscles. While becoming stronger is certainly important for judo overall, it’s not too much of an issue in this roll. To overcome this, you have to complete the roll quickly by tucking your chin to your chest and kicking your legs over. If you do this the weight stays on your hands only for a second.
  2. Fear of hitting your head: this one might be more difficult to overcome than lack of strength, especially if you’ve hit your head before. In the kid’s class, we help the kids over by holding their head in the correct position and giving them a boost by pulling on the belt. However even a small adult is too big to help in this way. All we can do is encourage you and help pump you up psychologically. Also, repeatedly watching others safely complete the roll may help lessen your fears.
  3. Overweight: I have seen very big guys do extremely acrobatic things, including this roll, so it certainly can be done. However if you have a big belly, this roll may be harder for you. Most Americans are overweight, so you’re not alone. Doing judo regularly will certainly help your weight loss goals. Don’t worry too much if you can’t complete certain actions and exercises right away. Just do your best and have patience with yourself. Regular practice will help your reap the rewards.

Ukemi Basics is our new video series on rolls and falls. Ukemi (受け身) literally means “receiving self” or “receiving body” and in judo refers to the safe and proper practice of breakfalls. It’s not flashy like the big throws, but it’s super important and everyone should practice ukemi. Click here to view all the videos in the series.

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