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Aikido Funakogi-Undo

IntermediateStrengthTier T2

Aim: smooth hip and arm movement and balance. Good for: Standing warm-up; Hip and wrist mobility; Balance practice.

Targets: Hip
Warm-upMobilityBalance

When to use

This is for people who want a simple standing mobility drill. Use it in a warm-up or cooldown. The goal is smooth hip and arm movement and balance.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the left foot forward, hips and shoulders square, wrists curled at hip level.
  • Move the hips forward, smoothly extending the wrists out.
  1. He stands with his left foot forward, hips and shoulders square to the front, his wrists curled and held at hip level, his body balanced.

    Step 1 of 5

    Stand with your left foot forward. Keep your hips and shoulders square and your wrists curled at hip height.

  2. He is moving his hips forward, his wrists extending smoothly out in front of him still curled, his body leaning into the forward drive.

    Step 2 of 5

    Move your hips forward. Let your arms extend out in front of you as your body leans into the move.

  3. He is moving his hips back while his arms stay extended out in front, his weight settling rearward, his curled wrists held on the extension.

    Step 3 of 5

    Move your hips back. Keep your arms extended in front of you.

  4. He is drawing his arms back to his sides, the wrists still curled, his body settled upright in the stance, ready to repeat the cycle.

    Step 4 of 5

    Draw your arms back to your sides. Keep your wrists curled and your body upright.

  5. He stands with his left foot forward, hips and shoulders square to the front, his wrists curled and held at hip level, his body balanced.

    Step 5 of 5

    Return to the start with your left foot forward. Hold your wrists curled at hip height.

Form Cues

  • Keep your hips and shoulders square
  • Move smoothly
  • Keep your balance
  • Breathe steadily

Common Mistakes to Avoid

  • Rushing the motion
  • Leaning too far forward
  • Locking the knees
  • Tensing the shoulders

Safety Information

Move within a comfortable range if you have balance concerns.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.