Okinawan Forearm Conditioning - Uechi Ryu Karate
The benefits of percussive body conditioning have been sought after and revered by martial Okinawan martial artists for centuries. In this video, Chip Quimby demonstrates a wide variety of arm solo conditioning methods (kote-kitai / ude-tanren) for hardening and strengthening the forearms.
Please note that although many conditioning methods are presented to the viewer, it is NOT recommended to perform more than two or three exercises for any specific body part during one conditioning session. The goal of the video is to provide the student with a variety of creative methods for supplementing his or her own conditioning training. This type of training should always be supervised by an experienced instructor.
0:16 Preparation for Conditioning
0:37 Warming up Extensor and Flexor Muscle Groups
1:05 Using Stone Bucket (jari-bako) for Continued Warm-up
1:31 Twin Locks Conditioning Method
2:15 Forging - Ulna & Radius
3:07 Compound Striking on Harder Surfaces
3:48 Striking Small Sandbag Makiwara
5:02 Striking Large Sandbag Makiwara
6:20 Utilizing Active Pressure - Roller on Ulna
6:37 Iron Brush Training (tetsu-taba)
7:08 Cooling Down & Finish
For more Body Hardening content and information covering the entire anatomy, please see "Essentials of Body Condition"
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Chip Quimby is a Traditional Karate Practitioner and Professional Martial Arts Instructor residing in Boston, Massachusetts, U.S.A.
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僕、あなたの名札が好きです。
Shiraye karaté
Okay here's my question. Does this type of training give the practitioners arthritis when they get older?
This is truly a Hard style of martial arts. Is he rubbing herbs on his hands.
Thanks for your comment. I think for longterm health, it's critical that this sort of training be done gradually. It's been something I've done now for three decades and honestly, didn't look anything like this when I started.
I trained in this style. We did arm pounding with a partner in a prearranged set of movements. Heaven help the student who paired up with our sensei. When he hit your forearm with his, it was like being hit with an iron bar. We also did leg and shin pounding. Our sensei trained in Okinawa under the grandmaster and he trained us in the traditional way, as he had been taught. His name is Frank Gorman.
Thank you very much for your comment - I really appreciate your support. Wishing you the best in your training.
Frank was a beast
people, remember if you start this, begin softly. repetition is more effective than striking hard. basically what's happening is you're making tiny fractures in the bones and they heal stronger than they started. you want to stop each session BEFORE you start bruising. remember this is for conditioning.
Bones and muscle tissue are not the same. You are definitely confusing them here. A fractured bone may briefly be stronger then the surrounding area, but in a short amount of time a fracture will return to the regular strength. Abuse like this also does nothing to increase bone density. This is more pain training then anything else. And if you take this to far and cause a real break, you can permanently weaken the bone. This entire practice is Sudo.
The principal at work here is called Wolf's Law. Named after the German anatomist and surgeon Julius Wolff (1836-1902) in the 19th century, states that bone in a healthy person or animal will adapt to the loads under which it is placed. If loading on a particular bone increases, the bone will remodel itself over time to become stronger to resist that sort of loading. Essentially the striking of the arm on object makes the bones harder and more dense over time.
He is building callace,if he stops for a while he will lose it,but may need joint surgery in the future,unless he has good DNA or diet
Doesn't the knuckle training thing karate does cause arthiritis when your older
he didn't talk about muscle tissue.
People laugh at the traditional karate but my instructor had arms like baseball bats. And pie plate fists
do people laugh at karate? that sucks, karate's old school awesome
@Diarmid O'Connor No, bone-hardening training is a thing.
I think the reason people laugh at it is because they’re are too many McDojos that teach water down techniques
@Diarmid O'Connor no dude..... bone training is done via practices like this, not lifting weights. lifting weights enlarges muscle belly, not bone not soft tissue, the latter which something iron body can do. masters with developed fists have increased size due to all the adapted trauma to their hands. they're far beyond just a genetic baseline
really good demonstration and explanation. And, great to see some of the warmups needed for this training (as well as the medicine needed). Nice to see that on YT imho - Its's ALL about the Hojo undō ..really, this training predates 'karate' even :) fyi - I stopped going to classes many years ago ..but, my Hojo undō has never stopped. It evolves and continues. I real enjoy delving into it and learning how the body was 'built' pre modern gym weights/methods etc. If taught the basics correctly, the further you go into it the more 'goals' that appear. The more goals you pass, more then appear. It all gets very 'Zen' (in fact, the two are interlinked somewhat ;) Peace.
I remember my sensei in uechi-ryu had strong forearms and we always partnered up for the arm conditioning as there was no wooden dummies at the school . Great style , great technique to condition .
Thank you very much for your comment - I really appreciate your support. Wishing you the best in your training.
These are most comprehensive techniques for Bone Condition...Thnx
Thank you for your comment sir. I appreciate the feedback!
This is like a asmr.I'm bouta go to sleep...
There's something rather poetic about these long time black belts losing the black dye in their belts after wearing it for so long, to reveal white underneath.
We're all just students at the end of the day. 👍
Thank you for showing this authentic way of hardening the forearms. I read long time ago the book called "The iron palm". Serious training methods are described there, but this is nothing to joke with!
Thank you for your comment - much appreciated.
That is some intense training. I need to reach this level. 🥋🏋🏿♂️🧘🏿♂️
My arms are like "don't you dare".
Osu .. I am a yellow belt in shin kyokushin katate , and i am still praticing and those exercices are very usefull ...
I use the edge of my kitchen counter tops and door jams. Thank you for the video. Solid. Amazing dedication.
A blackbelt true color will shown in a long time.... Like this guy here...the color of kuro obi is white...a color for a learner...for a true blackbelt are a forever learner. #osu
Thank you for your comments sir!
Very true. I was doing a demonstration to some students the other day and said I had been doing martial arts since 1994 and considered myself very much an amateur. A student came up to me after and asked how long I would have to train before I thought of myself as an expert. I replied the true spirit of martial arts means always considering yourself a student.
I like that good word my man.
Well, the belt would be worn for all exercise. And would fade to a whitish color
OSS!!
These exercises are great when we're in our 20's and 30's, but sadly as we get older our bodies break down. Take it from this 55 year old 3rd Dan who's done all of these drills and much more. Osu!!
Thanks for your comment, Randy. Moderation and intensity are certainly both factors that need to be properly managed to avoid careless injury and along with long-term health problems. Personally I've been doing these drills for over three decades now and found this recipe to be an effective one. Many of my seniors in Okinawa, who are considerably older than you and I, have also had similar results.
My age 70yr old I still do bare knuckles planks on a wooden floor and punch the heavy bag
Nice set... I see some classic greats there.. awsome.
Thank you sir! I appreciate your comment.
Back when I practiced martial arts we practiced forearm strikes and conditioning along with focusing mostly on the wrist: To support your punching power, if your wrist turns when you punch you can get hurt or lose all potential mass in the strike. The way my teacher explained it was: Your hand is the hammer, your wrist is the neck, your forearm is the haft, and your elbow is the handle or pommel. Therefore your range of motion to strike with, much like the leg follows this same fashion, you can use it but you may not get as much acceleration, but you can exert the same or more force. I don't block much with my forearm as i use it to deflect blows more often, stopping something can hurt, but if you turn the strike away or redirect it, so long as done properly, will not hurt you as much and can dis-balance someone. Which leaves room for you to return a strike, now days though counter punching is the primary form of defense, If you hit them after they miss and their weight is off they take the full brunt of your punch with little time or ability to defend, but if you hit them in the start up and early portions of their swing you can double your impact by using their own force against them. It's not that hard to grasp really, over-shoot your punch if your scared of missing, and let your entire fore-arm bash their face, the closer you are to them the less damage they can do with kinetic or centrifugal force. Get closer and use your elbows and forearms. Then they can't punch you as hard in theory. ¯\_(ツ)_/¯
This truly is authentic... I've heard about most of these techniques...
Thank you for your comment sir.
excellent! all martial artists should train this way
Increíble, soy un admirante de los ejercicios de endurecimiento de los Karatecas y como aguantan semejante intensidad. Como practicante de Wing Tsun estaria bueno que se agrege esto a nuestro sistema, el endurecimiento es muy útil
ok but where do I get a briefcase shaped rock to practice with
Big Member - I made mine using this product. www.titleboxing.com/title-heavy-bag-anchor-unfilled Thank
Alternatively i think you can use anything that resembles its weight and density, like a car tire
I don't recommend that they are dirty as hell unless brand new. I have actually just been using a tree but of course if there is inclement weather is a problem tho I train other ways then
Just cover them with tape or something else to avoid to get dirty
No no no... It's made of chocolate, can't u see?
Great Video, lots of dedication and it shows.
Fantastic video! Great demonstration of traditional karate conditioning techniques. Oss🥋
Wow... I'm speechless; many thanks for sharing this!
Thank you for your comment...much appreciated.
Dziekuje bardzo! CZESC.
OSH MASTER
Very informative and surprisingly relaxing thank you
Thank you for your interest and support.
never ceases to amaze me
Great stuff! Thank-you-very-mashita for sharing 😁
🤨🤔
I was doing Uechi ryu many years ago and got to green belt. However, my sensei then left for Nova Scotia and then that was it for that! The hardest technique I had mastering was kicking kumite. This conditioning stuff was easy, but it was against real people not against training apparatus.
Did Uechi for fifteen years, those dudes are tough.
Sensei Quimby.. this is a great video. Thanks for sharing this!
Thank you Darllan - I appreciate all the support sir. I hope you and your family are well.
Thank you Sir!
Very good demonstration. Especially liked that you added some of the 'minor' details (like warm-up and dit da jow use) that most videos miss. Keep up the training :) Osu!
Thank you very much!
Thank U sensei for the video
Such a relaxing video, I love it
Glad you enjoyed it!
So good!
Oss. Fantastic and an inspiration to us all
0:37 them knuckles tho
Looks like a armor of extra skin grew over his hands. They are like meaty Boxing gloves
I healed my elbow by doing this. I've had a wrist fracture as a teenager that led to elbow problems as an adult. I've had even surgery in my 30's and stil had pain. I tried some of those drills for some time and it worked like a charm
Thanks for share Sensei. Very educational!
Glad you enjoyed it! Thank you very much for your comment - I really appreciate your support. Wishing you the best in your training.
Great video. Top. Thanks.
Awesome video with solid techniques.... don't ever mess with these dudes💪
Thank you for our comment sir.
Osu great video of real training to develop an iron body/arm skill...Thanks for sharing...Osu!
Thank you for your interest and support. OSU!
Esse é o caminho!! Oss!
Very Interesting
Thank yous for sharing Shah shah
Thank you for your interest and support. Much appreciated.
Quality. Thanks!
Thank you very much for your comment and support. Best to you and train well.
Thank you very much for this video. Question, where did you purchase the small sandbag makiwara?
Love this kind of Martial arts
Thank you for your interest and support. Much appreciated.
Where can I buy some of this gear and how does one know if they are making progress?
Thank you for this, I will build a small makiwara sand bag and add it to my Hung Gar training :)
This all comes from Hung Gar training!! Don't forget the Dit dah jow!! : )
Great video!!!
This is the great video
Thank you, sir.
THIS IS AMAZING!!! I SUB!!!!
Very interesting ! Some viewers think this could be detrimental to your health. I think it depends on a lot of factors. You can watch videos of Sensei Morio Higaonna , for example , at 79 years old, practising this kind of conditioning and performing Katas and he looks like a very helthy person to me. Of course he has dedicated his whole life with true devotion to the practice of Karate. Domo arigato Sensei Quimby !
Bernardo H I used to do alot of conditioning stuff and am wondering if I am doomed to arthritis some day 😄
MorteWulfe Just Read about Wolff's law
I used to do the Uechi toe kick conditioning by kicking tires, walls, trees etc... with my big toe. I'm 65 now and that toe is filled with arthritis and osteoporosis. I can barely touch it now it is so painful. Hope you make out better than I did.
Bernardo H s
Bernardo H If newbies started out going as hard as he is in this video they will be left with bruises and hairline fractures. This type of conditioning requires lots of patience, time and dedication. It will make you very hard and tough for sure.
What kind of liniment do you use? What's the name? Thanks for your time and lessons
Thank you, very good video!
Thank you so very much. I appreciate your support.
Nice work.
Thank you for your interest and support. Much appreciated.
Sir for what all karate fighter and iron fist people use this makiwara..for what sir can explain tq sir
Sensei, your making me say incredible.excellent.
Thank you sir! Onegaishimasu.
@@AuthenticKarateTCWestPeabody 🥋
🥋🥋🥋🥋🥋🥋🥋🥋🥋🥋🥋🥋
Thank you for the great tutorial! OSU!!!!!!
I appreciate the kind words sir. Thank you!
is there a place where you recommend learning uechi ryu online? I'm very interested in practicing
That is very good. Wow !!!
Great Video!
Thank you, Robert! I appreciate the support.
Nicely done
Brian Scott - thank you sir
good work ...
We did the gravel bucket thing when I boxed, but with sand and rice. Squeezing it into a ball and moving it to another bucket. It strengthens your wrists for punching which also really helps in street fights where your hands aren't wrapped and your wrists can buckle
Thank you very much for your comment - I really appreciate your support. Wishing you the best in your training.
Hi. I would like to ask, is it okay to do this on a heavy bag instead? Because that's all I have right now.
How often do you do this, it seems to me that this could take a while to recover from. I get how this could be useful in that, you get used to getting hit. I fight unarmored longsword, and get hit on the forearms (with steel swords) a lot, you kind of don't even feel it after a while. Same with Judo, you get thrown so many times that it just toughens you up in general, I've had folks stab me so hard with a fencing feder in a tournament that the sword has irreparably bent and I didn't notice. It takes a lot of time though, and I've found that it's more of a little by little type of thing.
Fascinante entrenamiento un gran arete Marcial el karate saludos
Muchas gracias. Agradezco su apoyo. ¡Saludos desde Boston!
Much respect
Cool video. Very inspiring.
Thank you for your interest and support. Much appreciated.
that looks badass! how long does it take if you start from the bottom till you get to a good point?not a karateka but i could see this being useful for nearly any activity involving hands
What did you use to make the hanging sand bag makiwara sir??
Hi Ryan - I used a synthetic leather material that I bought at the local fabric superstore. They had nice selection to choose from and I'm really impressed with the durability.
I tried coming up with some kotekitae exercises, and they're almost the same as these! Not to brag, just simply fascinated! Big like and subscribe!
Thanks for your comment Saul...I appreciate. Wishing you well with your training.
this works, it makes your forearms so strong, i need to do more..
Rock Ade does it make them bigger?
Nothing but respect for the old Karate masters who originated these techniques.
Thank you for your comment sir.
INCREDIBLE! Where do you get the liniment from?
Max respect goes out to you brother osu
Thank you for your comment sir.
Wow impressed ! I tryed this and it hurts like cra lol need conditioning
Very Good!
Ma sha Allah very nice
A very informative and impressive demonstration. Thank you sensei for sharing. I wonder what your thoughts are on progressing with time to harder surfaces, such as stone and iron.
Thanks for your comment, Even! I think it's fine to gradually progress to harder materials/surfaces when conditioning, as long as it's done slowly and consistently. The key, in my opinion, is to listen to what the body is saying and to adapt based on what's best for you as an individual. Of course, harder materials present a greater risk of injury to the practitioner, so being mindful when conditioning is paramount along with keeping the ego in check to avoid over conditioning and accidentally causing trauma to the body. Thanks again for your interest Even.
Respect to you Sensei. This was a serious demonstration of ancient skills and discipline. Too bad MMA practitioners don't study or practice the essence of martial arts and the way (DO) to improve not only as honorable warriors, but also as a human beings.
Roberto - thank you sir! Onegaishimasu!
Roberto Calderón yeah man those mma fighters are so inefficient. If they just spent an hour a day conditioning their forearms theyd perform better. /s
Mma is multitasking
MMA is a totally different practice with a totally different intention and ultimate goal. With all of the rules in their sport, much of these conditioning methods wouldn't be necessary. These exercises strengthen and reinforce the body for a force of impact that just doesn't happen in MMA. There's nothing wrong with that, but they are two equally respectable and completely different beasts! 🙇♂️ I'd rather appreciate each practice for what it is than compare the two 😄
Mma is a different form of fighting. Its not the style, but the dedication to it. There isnt a better or worse. Just better or worse training and discipline. All forms of martial arts require this.
Hey thnx for this great exercises I was searching for this kind of videos plzz put some more exercises like this
Rahul Gupta - thank you sir!
excellent job, every one should watch this, not mumbo jumbo you see in movies true toning...
Thank you for your comment sir.
Do not want an elbow or forearm strike from this guy. Nice video actually learn something than these wannabe fly by nights. ✌️👏😎
BRAVO
Good video
Love Okinawa based karate.. Shito ryu
Thank you for your interest and support. Much appreciated.
Thank you for the awesome video. My son son his forearms hurt just from watching this video. Lmao
I like this, but I do not know if it will be transmitted to many people.It is a pity that I will be lost.
What you think about my muay thai ball makihura???
Been doing my hands for decades, haven't done my forearms in a couple years ,reminds me to start again xd
Hello sensei I'm a white belt at kyokushin karate should I punch to wooden posts Everyday for my knuckles conditioning? And my question is how much conditioning it needs to break a brick I am so curious to know and when I will be able to break a brick plz reply sensei...OSU FROM INDIA
Parabéns!
Thank you sir.
I actually set up a pvc pipe in my backyard to condition my forearms with. Has a minimal amount of wobble to it that helps a lot.
Thank you for your comment. Love the idea...thank you for sharing.
I'll stick to my mok Jong and chi sao for conditioning of forearms...but awesome video 👍
Since there is some controversy in the comments here i thought it would be a nice idea to share my opinion as well. First, thank you sensei quimby for the demonstration, i found it rather useful and interesting to watch, food for thought! As far as the usage these techniques will find, i see a lot of people expressing disbelief, instead supporting the mixed martial arts system of combat as a more successful way of fighting. Truly, MMA is a product of the distilled knowledge from many martial arts, a bounqet of the most effective techniques. Still, one has to take into consideration that a real martial arts consists of the cultivation of both mind and body as well as the balance in ones feelings and thoughts. A martial art as Uechi Ryu Karate was created many years ago and rest assured, at that time striking with the inside of your foreman was a rather useful technique and in my opinion has many usages even for today's society. I do respect mixed martial artist for their skills, truly hard work and nerves of steel, but MMA was created as a mix of techniques useful into the cage against one opponent. A martial art is created to fight (apart from the difficulties of everyday life) more than one opponent at the same time. If brute force and violence or just clever thinking in conjunction with body strength were victorious against the art of war, then martial arts would be extinct, for they were made as a tool for the weak to topple the strong. In any case this is my personal opinion, once again thank you sensei Quimby for the demo, even though i follow a differnt Do i appreciate your art and personal style that you bring in it.
Thank you very much for your comment sir.
con que está fabricado el aparato o como se llame. donde le pega que está apoyado en la mesa??