Kongoken Exercises - Hojo Undo Training

Black Belt Wiki is a free martial arts wiki. We will help you with Shotokan Kata, Taekwondo Forms, Kicks, Punches, Grappling, Aikido, Goju-Ryu, Krav Maga, Bo Staff, Kyokushin, Terminology, etc. This wiki will also improve your martial arts agility, balance, conditioning, flexibility, speed, strength, etc. We hope that you will help others by adding some info to this wiki. Page Date - 23 Feb 2016 13:22

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

Martial Arts Books

At no extra cost to you, Black Belt Wiki receives a small commission on any purchases made through the links in this section. This helps us to pay our website expenses & expand this free wiki.
Thank you for your support!!!

Latest Martial Arts Pages Added to Black Belt Wiki

Martial Arts Video of the Month

New Cobra Kai movie trailer added to wiki on 3/3/18.

The Karate Kid movie is being made into a sequel called "Cobra Kai". This will be a series on Youtube that stars the original Karate Kid "combatants" Ralph Macchio (Daniel) and William Zabka (Johnny).

Do you give this new Cobra Kai show a thumbs up or thumbs down?

If you want to learn more about Cobra Kai,
you should read this Rotten Tomatoes editorial.

You can also follow us on
Twitter or Facebook.

Material on this wiki may not be copied or reproduced without the written approval of Black Belt Wiki.
All rights reserved. For other terms & conditions, please read our legal disclaimer. This site is for informational purposes only. All martial arts techniques and fitness exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting or continuing any martial arts and/or physical fitness program.