Kongoken Exercises - Hojo Undo Training

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Kongoken Exercises - Hojo Undo Training

Karate students often use a Kongoken to build strength and conditioning. The Kongoken is a large heavy iron or steel ring and can weigh up to 100 pounds. The Kongoken is a training tool used by some very traditional Karate schools as part of their Hojo Undo (supplemental exercises).

Examples of Kongoken Exercises

  • Lie on the ground and bench press the Kongoken ring.
  • Have a partner and push the ring back and forth to one another.
  • Spin the ring for wrist and arm strength.
  • Place it over your shoulders and do squats.
  • Use the Kongoken ring to do bicep curls, forearm curls, triceps curls, etc.
  • Lift the ring over your head and do shoulder presses.

Examples of Kongoken Exercises



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