Hojo undō. is a Japanese language term, translated as "supplementary exercises", that refers to conditioning exercises used in martial arts, especially in karate.  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.

Weighted items
The weighted items used in this training are also known as

, meaning "stone mallet" or "weighted levers", are concrete weights attached to a wooden pole. The practitioner grips the end of the wooden pole opposite the concrete weight, and moves the wrist and arms in motions used in techniques normally used in kata or against opponents. This weighted training mostly helps to strengthen the fingers, hands, arms, shoulder, and chest.

are hand-held weights in the shape of padlocks, traditionally made of stone. They are also known as  () in Chinese.

are worn like sandals, but require gripping the clogs with one's toes. The practitioner moves around and kicks while wearing them. The extra weight required to move the foot strengthens the leg for kicks.

are ceramic jars filled with sand to different weights. The jars are gripped around a lipped rim. The practitioner moves in varying stances while holding the jar in order to strengthen the arms, shoulders, back, legs, and grip.

The  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.

A , 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  is a striking board used to practice striking a target that provides resistance. There are two types of :  (hung from the ceiling) and the more common  (secured in the ground).

Of the , there are two variations: flat and round. The flat  is a board mounted in the ground with some type of padding on the top. The practitioner stands in front of the  and strikes the top. The round  has a similar construction, but is round on all sides. This allows additional techniques to be practiced.

The  is a box or bowl filled with smooth stones. Before this, the box is filled with sand, known as . At the beginning of this exercise, the box is filled with dry rice that is used by striking one's fingers into it. This conditions the fingers and fingertips.

The  is a metal bar formed into an oval 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  by Chojun Miyagi.

A , also known as , is simply a bundle of bamboo tied together either at both the top and bottom or tied in the middle. This is used similar to the  by striking the fingers into it. In American Punk drumming culture, musicians have been known to perform a similar exercise with fiberglass splinters.

References

External links
 Burlington Karate & Kobudo Hojo undo
 Okinawa karate supplemental exercises (Hojo undo)
 Shorin-ryu karate of Williamsburg hojo undo
 Bushikan Karate Dojo Goju Ryu Hojo Undo
The poor man's guide to hojo undo equipment

Japanese words and phrases
Japanese martial arts equipment
Karate
Okinawan karate