Sand Bucket Hand Exercises - Martial Arts Strengthening Drill

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Sand Bucket Hand Exercises - Martial Arts Strengthening Drill

In ancient times, martial art students would attempt to strengthen their hands by exercising them in a bucket of sand (or rice). In Japanese martial arts, this training tool is known as Jari Bako. This equipment is used in Hojo Undo, traditional strength training used by some Karate styles.

These hand exercises were designed to improve a martial artists's gripping power and build up the muscles in their hands, wrists and forearms. In turn, martial artists thought this would improve the power behind their joint lock, punching and grappling & submission techniques. You should also visit the Rice Bucket Hand Exercises section for additional hand strengthening drills (if you are looking for a less abrasive alternative to sand).

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized.

For other traditional training tools, please visit the Martial Arts Training Equipment section.

Shaolin Video - Sand Bucket Strength Training Drills




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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.