Muscles Used in Kendo

Today I want to look at the muscles you use in Kendo. I am doing this mainly to help me work out what my gym training regime can look like.

What Got Me Thinking about Kendo Muscles?

I saw a question in Quora today that asked: What muscles are used most in Kendo?

The suggestion was the shoulders and the arms - which is true but I think incomplete (yes I left an answer after writing this post!)

So it got me wondering: what muscles are used in Kendo?

Now, the cheeky Kendoka would say, all of them (especially after a hard training) but I reckon if asked to think about it a little more (and maybe after good drink of water) he or she might provide a more specific response.

Here is what I think, based on a mix of what I have been told, read and also what hurt most at the end of training - in the last case I need to put in a caveat that just because it hurts doesn't mean it was right!

Why does it help to know what muscles are used most in Kendo?

Knowing the answer to this question may help direct my gym training.

In addition, if you know those muscles are going to be used, you can focus your warm ups and warm downs.

Note this discussion is about what I can do, outside of Kendo specific training (such as suburi and kiri-kaeshi - both of which are important and effective training routines).

What muscles get used in Kendo?

"strike with the koshi (hips), strike with the legs and feet."

Noma Hiroshi (The Kendo Reader)

The Heart - Cardio

Good cardio fitness is essential for Kendo. I have always likened shiai and gi-geiko to sprinting (even wind sprinting) in terms of the cardio load it puts on the body.

Cardio training that looks at building endurance/stamina and strength (especially with interval training) is definitely something to include in your training programme.

Legs - Calves, Quads, Hamstrings.

I have said before that Kendo footwork is critical. Good footwork gives you a better chance of being in a cutting position.

By this I mean being in the right place to cut and also being able to cut cleanly and with the appropriate zanshin. 

So agility and hence footwork, is critical.

This suggest that legs in particular the calves (the "springs") are important. That said, training the calves alone makes little sense, and in fact, exercises focussing on the whole leg (calves, quads, hamstrings) is more appropriate.

The Core - the abdominals, gluteals and the lower back muscles

In past lives I have taken Pilate's classes and am grateful for the experience. Pilates is a rich set of exercises and philosophy and I cannot do it justice here, all I can say is that if you have an opportunity to try it - try it!

Many Pilates exercises focus on training the core:

• the abdominals
• the lower back muscles
• the gluteals

For Pilates practitioners this is the 'powerhouse' because these muscles form the centre of strength and control for the body.

These "core" muscles also play a critical part in Kendo, as they keep the Kendoka's body upright and in a cutting posture - to quote Miyamoto Musashi in the The Book of Five Rings - part of the posture for combat requires you:

"tighten the abdomen so the hips do not bend"

Abdominal strength or more broadly core strength not only ensures you can maintain a strong cutting position for longer, but also ties in with the concept of "hara" - as the "hara" is physically in the abdomen or belly.

A strong core helps your project your spiritual strength - which is a critical element of Kendo.

The Wrists

"strikes and cuts are not made with force of strength; even when striking a drum, the correct sound is produced by using a sharp wrist action"

Itto-ryu Kikigaki (quoted by Noma Hiroshi)

In terms of muscle areas to work on I would say it is the wrists, because you use these to create the snap: tenuchi.

There is a tendency to focus on the shoulders when cutting - certainly this is my crime - because it seems that upper body and in particular shoulder strength, will work to your advantage - strength is equated to speed.

This is incorrect, in my experience, upper body strength tends to ruin the cut, either:

• the shoulders tense up before you cut, which slows you down (since you need to release the tension to cut) or 
• they tense up just as your cut, which gives away that you are about to cut

Does this mean you should neglect your shoulders?

Certainly not, since you will use these in cutting! 

However, arguably you should work on endurance and flexibility of the shoulders rather than strength.

The Muscle in Your Head

One of the last muscles you need to work on is the one between your ears. 

Your success at Kendo will depend on your ability to control yourself in the thick of gi-geiko or shiai and remain composed, open to possibilities and alert.

The whole topic of attitude and your mindset in Kendo is too broad to cover here (and frankly an area I am still learning and thinking about).

Exercise of your Muscles Used in Kendo - coming soon

These are just a few of my thoughts on muscles used in Kendo. Over the next few days I will try to find some resource and tips on specific exercises you can do (or more specifically I will be doing!) in addition to Kendo training.

Until then, Ganbatte!