Zanshin Martial Arts - Student Website
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HOJO UNDO Strength Training for Karate - in Okinawa
Strengthening exercises for Karate (Hojo Undo) performed by Goju-ryu practitioners in a demonstration in Okinawa. Visit for more info, videos and the blog!
Hojo undō (補助運動) is a Japanese language term, translated as "supplementary exercises", that refers to the conditioning exercises specifically used in karate. Hojo undō training was designed to develop ambidextrous physical strength, stamina, muscle coordination, speed, and posture. This style of training uses simple, traditional devices, made from wood and stone. Most of these are pretty easy to make why not build up your home training equipment by making your own .
Chi shi
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Chi Shi Training
A video of Morio Higaonna's body training. Now, doing a Okinawa's typical training usually called "Hojo Undo"
Chi shi (weighted levers) are concrete weights that are attached to a wooden pole. The practitioner strongly grips to the end of the wooden pole (opposite the concrete weight), and moves his or her wrist and arms in motions used in techniques normally used in karate /kata or against opponents. This weighted training helps strengthens the fingers, hands, arms, and chest.
Ishi sashi
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Takayasu Ishi sashi 3kg
Ishi sashi are hand-held weights in the shape of padlocks, traditionally made of stone.
makiage kigu
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Fat Bar Wrist Roller Forearm Exercise
wrist roller
The makiage kigu (wrist roller) is a weight hanging by a rope from a wooden handle. The practitioner grasps the handle with the weight hanging in the middle, and twists the handle to wrap the rope around the handle. The handle is raised and lowered throughout the twisting to strengthen the wrists.
The makiwara
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Morio Higaonna Power Training of Goju-Ryu
Hojo Undo Makiwara Training By One of the Worlds most Famous Karate Masters.
The makiwara (striking board) is used to practice striking a target that provides resistance. There are two types of makiwara: sage-makiwara (hung from the ceiling) and the more common tachi-makiwara (secured in the ground). Of the tachi-makiwara, there are two variations: one flat and one round. The flat makiwara is created with a board placed into the ground and some type of padding on the top. The practitioner stands in front of the makiwara and strikes the top. The round ude-makiwara has a similar construction, but is round on all sides. This allows for additional techniques to be practiced.
Nigiri game
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Morio Higaonna Body Training - Nigiri Game
A video of Morio Higaonna's body training.
Nigiri game (gripping jars) are ceramic jars filled with sand to different weights. The jars are gripped around a lipped rim. Then, while holding the jars, the practitioner moves in varying stances, in order to strengthen the arms, shoulders, back, and legs.
Tetsu geta
Tetsu geta (iron clogs) are worn like sandals, but requires gripping the clogs with one's toes. The practitioner then moves around and kicks while wearing these. The extra weight required to move the foot strengthens the leg for kicks.
jari bako
The jari bako is simply a bowl filled with sand that is used by striking one's fingers into it. This conditions the fingers and fingertips and can also work with a bowl filled with rice.
The "Kongoken
The "Kongoken" is an oval metal object that can vary in weight and is used to condition the arms, legs, strengthen the wrists and core. This was used by wrestlers in Hawaii, and adopted into the Hoju Undo by Chogun Miyagi Sensei.
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