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.