Hojo undō
Traditional karate conditioning using simple wooden and stone devices.
In karate and other martial arts, hojo undō refers to conditioning drills using simple wooden and stone tools. The Japanese term means "supplementary exercises," and this training method builds ambidextrous strength, stamina, coordination, speed, and posture.
Weighted items
The weighted items used in hojo undō include chi-ishi, which are concrete weights attached to a wooden pole; the practitioner grips the opposite end and moves the wrist and arms in motions from kata or against opponents, strengthening the fingers, hands, arms, shoulder, and chest. Tetsu-geta are hand-held weights shaped like padlocks, traditionally made of stone, also known as Shísuǒ in Chinese. Geta are worn like sandals, requiring gripping with the toes while moving and kicking to strengthen the leg. Nigiri-game are ceramic jars filled with sand to different weights, gripped around a lipped rim while moving in varying stances to strengthen the arms, shoulders, back, legs, and grip. The ishi-sashi is a weight hanging by a rope from a wooden handle; the practitioner twists the handle to wrap the rope, raising and lowering it to strengthen the wrists. A tan, meaning "to shoulder" or "to carry on one's back," is similar to a modern barbell, made with a wood post and concrete weights on both ends.
Conditioning
The makiwara is a striking board used to practice striking a target that provides resistance. There are two types: tsuri-makiwara, hung from the ceiling, and the more common tachi-makiwara, secured in the ground. Tachi-makiwara has two variations: flat and round. The flat makiwara is a board mounted in the ground with padding on top; the practitioner stands and strikes it. The round ude-makiwara is round on all sides, allowing additional techniques. The jari bako is a box or bowl filled with smooth stones; before this, it is filled with sand, known as suna-bako. At the beginning of the exercise, the box is filled with dry rice that is used by striking one's fingers into it, conditioning the fingers and fingertips. The kongoken is a metal bar formed into an oval that can vary in weight, used to condition the arms, legs, and strengthen the wrists and core; it was used by wrestlers in Hawaii and adopted into hojo undō by Chojun Miyagi. A maki-e, also known as makiwara, is simply a bundle of bamboo tied together at both ends or in the middle, used similarly to the jari bako by striking the fingers into it.
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