Mobility is a core point in all martial arts. Ensuring we strengthen our legs on a regular basis is important. Standard leg exercises is good, such as running, squats, training with weights, and so on. Of course, there are martial style-specific leg training methods as well. For kobudō, leg strengthen is done with the purpose not just for power, but for basic structural endurance.
In Chikushin group, it is taught that bending one’s knees is a foundational principle that is simple, yet can impact one’s martial growth if skipped. Many of the methods used for this are naturally imbedded in our everyday training curriculum, so that students can strengthen their legs in a steady, progressive fashion.
LOW POSTURE
One method we use to strengthen our legs is to practice basics while maintaining a low posture. This can range from loosening one’s joints to performing movement drills. Practicing strikes, different walking patterns, etc. This is slowly integrated into our kihon gata (基本形, basics training), and can be done at one’s pace even during our own solo training. Structural endurance is one of the many benefits a person can get from dedicated practice.
Examples of maintaining low postures. From these we learn how to move, perform strikes, and so on while staying low.
Other than strengthen your legs, this type of low profiling creates good habits of executing techniques with the knees engaged naturally. As an example, it’s not unusual for people to unconsiously straighten their legs due to adrenaline during stressful situations while dealing with conflict. While there can be some good usages to standing tall at certain moments, balance and quick movements are typically compromised, especially while grappling. Performing drills where you keep your knees engaged and maintain a low profile helps to increase one’s chances of doing so without thinking about it. Our group uses kumiuchi (組打ち) practice to work on maintaining a low profile in order to take balance while preventing our blance from being compromised, and soundly perform throws against a training partner.
A comparison of when a person keeps their legs straight and can be easily tipped off balance (2 pics to the left), versus bending one’s knees to stay grounded and create stable footing in order to control one’s opponent (2 pics to the right).
SEATED FORMS
Another essential method used in our kobudo training is perform kata from a kneeling position. Some ryūha naturally have zagata (座形, seated forms), such as jujutsu-oriented ones. However, for those systems that do not have these, then we can simply adapt tachigata (立形, standing forms) into zagata. Not only does this engage the knees, but is a great way to learn how to adapt in situations that transition to the ground.
Utilizing a rokushaku bo from a kneeling position and transtioning from one strike to another through a small jump. Note that this movement is not to gain height in the air, but to maintain a low profile.
Just like hand-to-hand systems, weapon systems can also be incorporated in zagata. Depending on the length, one needs to adjust to, as well as get comfortable with, dexterity and larger leg movements to make this work, which can produce fruitful results. Let’s take the rokushaku bō (六尺棒), or 6-foot stick, as an example. Most koryū systems feature some form of manipulation of this common weapon on the ground while kneeling during specific sequences and kata training. For some of the transitions, one needs to be able to switch from one knee to the other; sometimes this is through shikkō (膝行, walking through kneeling position), or through small, grounded jumps. As one would expect, this takes a lot of practice to get comfortable with. One can build their core by doing isolated drills of utilizing a bō from a kneeling position, such as striking and blocking combinations.
OVERHEAD SWORD CUTS
Lastly, here’s a good method that works as both a squatting exercise and sword-cutting drill. We practice a method called Ōkiri no tanren (大斬りの鍛錬). A kenjutsu-centric drill, one practices an overhead cut, bringing their sword up above their head as they stand tall, then cutting downward to the ground through a squat. In actual application, this trains the body to engage the knees in delivering a strong cut. During certain kata, this is apparent, especially for those that can fell an opponent as you coordinate power behind your sword and dropping one’s weight through one’s knees.
Performing Ōkiri no tanren.
CONCLUSION
Developing strong legs as a martial artist is imperative for future growth. It is not just dependant on outer muscles, but inner muscles developed through engaging bent knees. In kobudō this training is progressive and not rushed, for a student will be guided in, and challenged, to get better at doing this not just during class sessions, but in everyday life.