Kettlebell Bunkai: The missing tool of hojo undo

(Part 1)
By Chris Denwood

Copyright ESKK 2007 All Rights Reserved

Kettlebell Bunkai: The missing tool of hojo

undo (Part 1)

Kettlebell Bunkai: The missing tool of hojo undo (Part 1) | Copyright ESKK 2007 All Rights Reserved

By Chris Denwood

The term hojo undo means, supporting or auxiliary exercises and usually refers to the
supplementary training with equipment that the traditional exponents of karate regularly
practice with. This time honoured equipment is very varied with the most popular tools
being the makiwara (straw striking pad and post), chi-ishi (strength stone), nigiri-game
(gripping jars), kongo-ken (iron ring), tetsu-geta (iron clogs), ishi-sashi (stone padlocks)
and the tan (an early type of barbell made from two wheels and an axel). Each of these
tools are utilised in order to help develop a number of key physical attributes that are
deemed essential in the practice of karate and of course, significantly increase the
successful implementation of self-protection.
One tool that was not used in the past by the people of Okinawa, but nevertheless still
provides extremely valuable qualities for the karate-ka is the kettlebell. In my opinion, this
is one of the most useful pieces of functional training equipment on the planet and I would
even go as far as to say that if used correctly, a single kettlebell can develop qualities that
would otherwise need to be covered by a number of common hojo undo pieces. This all in
one quality coupled with the added luxury of some unique advantages makes kettlebell
training a core part of my own personal supplementary training regime and the routines to
which I currently offer my students at the dojo.
In this two-part article, Id like to discuss in more detail why I recommend the use of the
kettlebell to all traditional pragmatists of karate. I will outline the benefits associated with
its use, look at the similarities with the Okinawan training implements, suggest a number of
fundamental exercises that can be performed and state how these exercises can help
develop some of the essential attributes favoured in many self-protection strategies.
However, before I go any further, Id like to first spend a little time justifying why I still
honestly consider kettlebell training to be wholly traditional by nature, even though I know
this tool was never originally used by the pioneers of karate when the art was in its infancy.
This of course goes for all other modern implements used today in training.

The definition of the word tradition is a handing down of customs and beliefs from
generation to generation. This is an important translation for me as it clearly focuses on
beliefs and customs, rather than any particular action or procedure and it is usually the
actions and procedures that many so called traditionalists ironically depend almost entirely
upon in their training. It becomes far too easy to try to find answers by emulating the
masters of our past, when in reality, we should be emulating the process, not simply the
specifics. The specifics may provide us with some hints along the way, but no real answers.
If you take the art of karate (or any fighting system for that matter) back to its root, youll
see that it was developed in accordance with the natural human evolutionary desire to
achieve an objective. No matter what you may think, this is how we as human beings
progress through life. In all aspects, we are always moving towards a goal (be it positive or
negative), even if this is the self-satisfaction felt through helping others succeed or become
happy. If we didnt have this evolutionary instinct for progression then wed either be
extinct or still running around in caves,
Hojo undo represents the supplementary training undertaken by karate-ka and is usually
(but not always) undertaken with traditional implements including chi-ishi (strength stone),
nigiri game (gripping jars), kongo ken (iron ring), ishi sashi (stone padlocks) and of course,
makiwara (striking post). Most traditional pragmatists will agree that supplementary
training is a must for holistic karate practice, but not many will come to the same conclusion
as to how this training should be undertaken. This is quite natural because everyone is built
differently and any type of training should ideally be tweaked to suit individual strengths
and weaknesses. However, more than likely, everyone will be of the same mind that
supplementary training is undertaken to meet one prime objective and that is to further
enhance techniques and your ability to cope with the realities of civilian self-protection
exactly what karate was originally developed for.
The modern expressions of karate practice have certainly brought new training implements
to the forefront of practice and these can be very useful indeed. For instance, I have a body
opponent bag (BOB) in my garden dojo that has proved very useful to me. However, I also
make full use of my makiwara, since this implement develops a very different aspect of

Kettlebell Bunkai: The missing tool of hojo undo (Part 1) | Copyright ESKK 2007 All Rights Reserved

(Kettlebell Handle Push Up)

Kettlebell Bunkai: The missing tool of hojo undo (Part 1) | Copyright ESKK 2007 All Rights Reserved

striking that in my personal view cannot be felt on any other modern day device. Similarly,
the supplementary training objectives for a karate sportsperson who is preparing for longrange competition would be quite different for a traditionalist, who is more concerned about
close-range competence. Whether old or new though, the use of implements to aid practice
should still be considered as hojo undo.

(Kettle Bell Squat)

At my dojo, we always aim to work in accordance with the maxim of On-Ko-Chi-Shin (

), which means to respect the past and create the new. I believe this to be a critical
concept to train towards in traditional karate, because the very word traditional implies
that we should be working in agreement with the universal truths to which the founding
fathers of karate believed and in accordance with what the original aims of the art are
perceived to be. I dont specifically feel the urge to copy exactly what may or may not have
been taught in the past superficially, however by the same breath, I do think that the core
principles that gave birth to karate should be adhered to as closely as possible if we are to
in any way, call ourselves traditionalists.
To proactively embrace and utilise any useful practice even though it may not have been
originally considered in Okinawa, does not necessarily mean that we are moving away from
a wholly traditional approach. Karate was initially based on methods learned from other
cultures (i.e. China), which were taken home and fused with the indigenous art of Ti.
Therefore, karate is an art that was foundered upon adaptability and a free thinking
process. Hence, as traditionalists in these modern times, I feel that we are also somewhat
bound to undertake our practice in the same malleable way. Otherwise we risk our art
ultimately becoming deadlocked, restricted and lifeless, with no hope for progression.
Hojo Undo has been an integral part of traditional karate ever since its early development.
Just as it is often stressed in disciplines nowadays such as modern mixed martial arts, it
was also considered in Okinawa that even through diligent practice of both the technical and
applied aspects of an art, a practitioner must still be generally fit, healthy and strong in
order to provide the best environment for success on application of those methods learned.
Not only this, but also that the extra training undertaken should be directed principally

towards increasing the functionality of attributes that would have specific relevance to the
arts primary objective(s).

As weve already discussed, the development of early karate was accomplished through the
accumulation of new ideas and the fusion of these with native methods previously
established. Furthermore, the utilisation of supplementary training to support the art was
certainly no different in its progression. The obvious principle at work here is; if it works,
use it! Why not? It must be remembered that karate was once a new art and even though
times do change, the principles on which the art rests (i.e. for civilian self-protection) have
not. How we meet our objectives is the means to the end, not the end itself. Therefore in
my view, theres absolutely nothing stopping traditional karate-ka doing exactly the same as
the people of 18th Century Okinawa did; expanding knowledge base, embracing and then
using whatever possible in order to come closer to our common goals.
One piece of equipment thats certainly not new, but was never implemented into traditional
karate circles in the past is the kettlebell. In my own personal view (supporting many
others), this is an extraordinary piece of equipment, not only in a general sense of the
word, but also specifically to karate-ka who wish to develop their functional ability. A single
kettlebell can be used so broadly that it can encompass many if not all of the attributes
usually developed through the use of the traditional equipment from Okinawa. My research
has uncovered huge similarities between the kettlebell and nigiri game, chi-ishi and ishi
sashi. Not only that, but I also think it brings a new and unique dynamic element to hojo
undo, which seems to complement traditional karate practice perfectly.
I have entitled this article, Kettlebell Bunkai, which is my own term to represent the use of
kettlebells to specifically enhance the lessons and concepts brought to use through the
practice, analysis and application of kata. Applying bunkai (analysis) allows a practitioner to
understand and practice through technique, the underlying principles of the art. Hojo-undo
can then be used to functionally augment these techniques and in turn, the underlying
principles that join those techniques together. If kata resembles the framework and bunkai
represents the substance, then hojo-undo represents the glue that strongly binds the
substance to the framework. In my own personal view and in keeping with the analogy;
incorporating the correct use of kettlebells into traditional karate practice is like mixing up a
large vat of superglue and tipping it all over!
Part 1 of this piece will discuss in general terms, what the kettlebell is and what advantages
this piece of equipment can offer those who practice traditional karate for the purposes of
civilian self-protection. Part two will specifically look at some kettlebell exercises that can be
used to help accentuate the common underlying principles of the art. This is not intended to
be too much of a technical article, rather a foundational introduction. I do however intend
to write further articles in later months that will concentrate on more specific aspects. To
start with though, lets look in a little more depth at the main item in question.

Kettlebell Bunkai: The missing tool of hojo undo (Part 1) | Copyright ESKK 2007 All Rights Reserved

Out of all the well-known traditional training equipment used in karate, the makiwara is
probably the only one that could be claimed as being entirely Okinawan by both design and
application. All others seem to have been borrowed from other countries. The huge
majority of these tools clearly originated from China, with exception of the kongo-ken,
which was incorporated into Goju Ryu by Chojun Miyagi after his trips to teach in Hawaii.

Kettlebell Bunkai: The missing tool of hojo undo (Part 1) | Copyright ESKK 2007 All Rights Reserved

For those who are interested in supplementing their art with functional training and have
never lifted a kettlebell, then you really dont know what youre missing out on! The
kettlebell is a traditional resistance training device that is thought to have originated in
Russia, although some sources do state otherwise, claiming either Scotland or ancient
Greece to be its birthplace. The Russian for kettlebell is girya and this word first appeared
in a Russian dictionary as early as 1704. Used for centuries by strongmen, the kettlebell
closely resembles a cannon ball or shot put with a handle and is regarded as being one of
the oldest types of weight training equipment in existence.

(Two-Handed Anyhow Variation)

Most research material on the subject states that the kettlebell came from agricultural
counter balances used to measure the weight of grain. Another theory for its origin was that
the implement began life as a traditional cast iron kettle, which when filled with water would
provide a useful weight training device. As time went on, the spout was removed and the
edges softened into the spherical shape seen today. The body became solid and the name
kettlebell was used alongside the more common names of barbell and dumbbell. The clear
functional health benefits associated with using kettlebells in the past led to them being
favoured and deemed vital by the Russian military and professional wrestlers.
The main difference between the kettlebell and a standard dumbbell is the position of the
weight in relation to the handle. On gripping a dumbbell, the weight is situated on either
side of the hand, through the centreline of the grip. In the case of a kettlebell, the weight
hangs offset from the handle so straight away there are elements of control and stability
necessary in order to manipulate it during a workout. The handle is also generally much
thicker than the standard dumbbell or barbell making a kettlebell workout really challenging
on the grip, especially during the falling phases of some of the movements.
Traditionally, a kettlebell weight is measured in the Russian unit of pood, where one pood
is equivalent to approximately 16 kg. Nowadays kettlebells can be purchased at almost any
weight range including 4, 6, 8, 12, 16, 24, 28, 32, 40 kg and above. This makes them
suitable for men and women of all fitness levels and activity backgrounds. Being primarily a

functional training device, the kettlebell is favoured by many sportspeople and athletes used
extensively to aid the attainment of their training goals.

Around fifty years ago, the kettlebell quietly fell into the depths of history and until very
recently, grew virtually unknown. In the fitness industry today, new is now moving over for
the old once more and the kettlebell is making a very swift and successful comeback. They
are now used extensively by many athletes, fitness enthusiasts, mixed martial artists,
boxers and sportspeople of all kinds in addition to being positively publicised by a number
of A-list celebrities in the USA. Certainly as far as karate is concerned, youd be hard
pressed to find a superior supplementary training device, especially one portable enough to
carry into and around the dojo.
Rather than developing the bulky look of a bodybuilder, regular kettlebell training can
create a physique thats symmetrically toned and firm, by quickly stripping away unwanted
body fat and developing powerful/functional strength in the shoulders, chest, arms, legs,
back, grip and core. Employed correctly, a single committed kettlebell session can burn
upwards of 800 calories and is considered by many fitness professionals as the ultimate tool
for all-round fitness, fat loss, functional strength, core structure/alignment, joint stability
and physical development. It has also been alleged that a ten minute session by a seasoned
lifter can burn more calories than a 45 minute run, however, whether this statement is true
or not is debatable.
Kettlebell training can actively attack both the anaerobic and aerobic pathways together.
Because of this, it is desirable for those either have little time to train or have a wide range
of skills to develop at once. This again fits the requirements of the traditional karate-ka
perfectly, who may need to develop many skills (such as fitness, flexibility, technical,
application, combat, mental etc) and therefore can only allow resistance training to take up
a small proportion of their weekly schedule. It becomes possible to save a great deal of time
whilst making really positive gains with this type of training.

(A Standard Kettlebell)

Kettlebell Bunkai: The missing tool of hojo undo (Part 1) | Copyright ESKK 2007 All Rights Reserved

Because of its huge versatility, a single kettlebell can replace a whole host of otherwise
expensive training equipment found in gyms today such as cardiovascular equipment,
weight racks, barbells, dumbbells and the like. They are reasonably portable, challenging
and above all, very enjoyable to use. All these reasons plus many more make the use of
kettlebells a serious priority for many individuals around the world.

A typical kettlebell, shown above, consists of an iron ball, which is referred to as the belly
of the bell with a thick handle attached across the top. The bottom of the kettlebell is flat so
it can be stood up without rolling and the sides of the handle (called the horns) are
exaggerated to provide yet another place to affect a grip when lifting. The weight can be
held in one or both hands either with a standard grip on the handle, by holding onto the
horns, by supporting the bottom or by crushing the belly.

Kettlebell Bunkai: The missing tool of hojo undo (Part 1) | Copyright ESKK 2007 All Rights Reserved

Most of the exercises undertaken with kettlebells are full body compound movements that
emphasise the use of many muscles in unity. Structural alignment is critical and provides
the user with a much greater degree of appreciation in this area, being able to apply this
sense of unity directly to other areas such as a sporting activity or martial arts movement.

Overall, the kettlebell is arguably one of the most versatile and effective physical training
implements known to man. However, this being said, it should not be considered the only
workout tool, since others still provide you with a higher degree of variance and a full
rounded benefit overall. The kettlebell is simple in construction, unforgiving in nature, very
addictive and whats more, they will last a lifetime of hard training sessions.
For karate-ka, using the kettlebell as a regular complement to normal dojo training can
catapult your development into the next level. Your fitness will increase dramatically both
anaerobic and aerobically, your functional strength will improve exponentially and your
general ability to perform and apply your art under stress will alter for the better. On top of
all this, committed use will burn fat like a furnace and develop a well designed physique
thats not impedingly bulky, but perfectly balanced and prepared for the rigours of many
challenges that you care to impose on it. Lets face factsthis is a no brainer isnt it!
When I first seen someone swinging a kettlebell around I thought, that looks really unsafe.
In actual fact, with proper use, the kettlebell is one of the safest pieces of kit out there. Like
all activities, it all depends entirely on how sensibly you are prepared to train in terms of
effort and progression. If you start slowly then the risk of inadvertently dropping the weight
will be reduced to a minimum. Its always a good idea to have a mat of some kind
underneath you, especially if youre training in a dojo with a nicely kept polished wooden
floor. However, as long as you initially train within your limitations and dont develop a bad
practice of dragging the weights around, then your floor should be fine.
Most kettlebell lifts can be developed through the use of progressions, which means that
even a complex lift can be broken down and practiced in sections to help prepare you for
the whole movement. When practicing a new exercise, its obviously sound practice to start
with a relatively low weight and then work upwards gradually. Just as in karate, good
technique is the order of the day. Most injuries with resistance training occur either through
a lack of competency or a bad choice of weight. Although pushing your limits is important
when training, theres a time and a place for it. This is usually when youve gained
experience in the exercise and your body is used to the current stress its being placed
under.
In terms of actual weight, its usually said that if youve never lifted a weight before, or you
are more accustomed to the automated guidance of machine type weights then men should
start off with either a 12 or 16 kg kettlebell and women, anywhere between 6 to 10kg. For
those who are already experienced with free weights, men should start with either a 16 or

Now that weve covered a general appreciation of kettlebells and their use, in the next part
of this piece I intend to cover a small selection of exercises, which can be directly related to
the core principles extracted from the traditional kata of karate. Regular and sensible
practice of these will have a positive effect on the enhancement of those principles in action
and in the spirit of hojo undo; help to provide a direct link between the form and effective
function of your art.

(The Windmill)

Kettlebell Bunkai: The missing tool of hojo undo (Part 1) | Copyright ESKK 2007 All Rights Reserved

24kg, while women should begin with a 10, 12 or even a 16kg if very experienced. In my
collection I have 2 x 16kg, 2 x 24kg and 2 x 32kg, along with 2 x 4kg specifically for
Sanchin and Uke training. This provides me with a good range of resistances for different
lifts and enables me to work on both muscular strength and endurance (i.e. lower or higher
repetitions). One thing to remember is that going to light can be actually counterproductive
in that it may not effectively fire your muscles in the right way and thus, make each
exercise much less effective.