Hojo undō

Hojo undō training was designed to develop ambidextrous physical strength, stamina, muscle coordination, speed, and posture.

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.

The practitioner moves in varying stances while holding the jar in order to strengthen the arms, shoulders, back, legs, and grip.

A tan (担), 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.

There are two types of makiwara: age-makiwara (上げ巻藁) (hung from the ceiling) and the more common tachi-makiwara (立巻藁) (secured in the ground).

The kongoken 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.