Check out weekly technique breakdowns by 3x NCAA champion Jason Nolf, presented by Athletes Ocean.
Pat Smith Greco Throws | Technique Tuesday
May 12, 2026
On this week's Technique Tuesday, US World Team member Pat Smith breaks down the two throws that build a Greco highlight reel — the belly-to-back and the belly-to-belly.
Pat walks through the details that turn a Greco finish into a five-point throw. He shows how to load the hips underneath, stay on the heels to keep momentum and avoid leaning forward, and pop straight up and back to land an opponent flush on his shoulders without spinning out of the arch. From there he layers in his "drop, lock, pop" sequence for the belly-to-belly — pulling the opponent onto his toes, connecting to the body, and turning toward the trapped side to finish.
He also shows how to chain both throws off real positions — reach-arounds, drags, throw-bys, ducks, and inside steps — anywhere you end up with a body wrap or arm trapped.
You'll learn:
- How to load your hips and stay on your heels to keep momentum on the belly-to-back
- Why a full arch — all the way through the motion — separates a real fall from a halfway bail
- The "drop, lock, pop" sequence that powers the belly-to-belly
- Why pulling your opponent onto his toes is the difference between popping the hips and stalling out
- How to apply both throws off reach-arounds, drags, throw-bys, ducks, and inside steps
Throws win matches. This is how you build a highlight reel.
Time Stamps:
00:00:00 - Intro
00:00:14 - Belly to Back Overview
00:01:05 - Belly to Back Execution (Hip Pop & Full Arch)
00:01:41 - Belly to Back Applications (Reach-Around, Drag, Throw-By)
00:03:02 - Belly to Belly: Drop, Lock, Pop
00:05:06 - Belly to Belly Applications (Duck, Drag, Inside Step)
00:05:43 - Outro
Full Instructional: https://app.athletesocean.com/product/pat-smith-greco
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