Sand Bucket – Hand Exercises

Sand Bucket Hand Exercises – Strength & Conditioning

In ancient times, martial art students would attempt to strengthen their hands by exercising them in a bucket of sand (or rice). In Japanese martial arts, this training tool is known as Jari Bako. This equipment is used in Hojo Undo, traditional strength training used by some Karate styles.

These hand exercises were designed to improve a martial artists’s gripping power and build up the muscles in their hands, wrists and forearms. In turn, martial artists thought this would improve the power behind their joint lockpunching and grappling & submission techniques. You should also visit the Rice Bucket Hand Exercises section for additional hand strengthening drills (if you are looking for a less abrasive alternative to sand).

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. For other traditional training tools, please visit Black Belt Wiki’s Martial Arts Training Equipment section.

Shaolin Video – Sand Bucket Strength Training Drills