A common problem with the traditional weighted shinais is that the heavy weighted shinai is prone to expose your wrists to injury and has a side effect of using too much right hand when striking. The following exercise method was something that took sometime for me to figure out as an alternative to the current kendo arm strengthening methods. I came up with the method of using wrist weights that are weight adjustable (removable weights), combined with a wood dowel shinai handle (see diagram below) for use at home (low ceiling environment) or your regular shinai. Exercising with wrist weights places the stress on the arms and not on the wrists allowing the use of heavier weight load when exercising your kendo specific muscles. This wrist weight method works your entire back area, traps, shoulders, chest and arms, (see our forearm weight training for kendo).

I recommend using a weight adjustable 5lb wrist weight set this equals 2.5 lbs per arm and works well if you need to reduce the weight. If you need to increase the weight load a 10 lb weight set can be used.

	Muscles used in kendo are many. Raising the sword above your head and delivering a precise blow within less than one inch of a target takes constant practice. The illustration on the left shows the muscle areas involved in delivering a proper kendo strike.
	Wrist weights of the adjustable kind are probably the best investment for increasing arm strength and speed for kendo strikes. You can exercise without a shinai with just the wrist weights raising your arms above your head and striking as you normally strike.
Shinai Handle (wood dowel)	Shinai Handle (wood dowel) If you live in a home with a low ceiling it is useful to cut a wood dowel for use when using the wrist weights and practicing at home. The wood dowel will allow you to raise your hands above your head and give a you proper hand placement. The illustration of the left shows the dimensions of shinai handle for adults.