he purpose of this article is to give you, dear reader, a look at my own training with the Jori. The Jori swing has and continues to be, the most frustratingly annoying exercise I have ever attempted. Whilst it looks simple to perform, ensuring that all the moving parts and little nuances are adhered to makes it very technically demanding. Coordination, flexibility, endurance, grip and shoulder strength as well as the mind will be tested. Whilst many people find the Gada swing difficult to learn, the Jori is a whole never level of complexity.

After a joint mobility warm u with a focus on the shoulders, elbows wrists and fingers I begin my session using a light weight Jori in the "no tiuch" style. This is the preferred method employed by Kushti wrestlers who use light Jori in their training. The emphasis is on wrist and grip strength rather than the shoulders and back. With a heavier weight the  latter muscle groups play a major role.

I swing in the no touch style for as long as feels comfortable, here I concentrate on quality repetitions. I use this style as a warm up rather than resting the weight on my shoulders as I feel it is an important skill to practice as well as condition the wrists and hands. It is also a great test of coordination! I will have to do a montage of the number of times I hit myself in the head!

After this warm up I will move up to a heavier Jori and practice the competition style swinging. Here I will rest the Jori on the shoulders. Whilst this may seem like it makes the exercise easier, trust me, as the weight increases it would be virtually impossible to swing upward of 40 kilograms worth of Jori without resting it on your shoulders!

I will perform between 25-50 "Hath (HANDS)". Essentially 1 swing of left and right equals 1 Hath. Once the set is complete  rest between 1-3 minutes before performing the next set. It s important to be fully recovered before moving onto the next set. As technique is a major factor, being as rested as possible ensures that your skill will not deteriorate.

As I move up in weight, repeat the above sequence until you hit your top weight. From here I will perform 2-3 sets of as many Hath as possible, striving to get 25 as a minimum. Sometimes it will be less, but keep pushing until eventually those  numbers are acquired. 

Immediately after the final set, move to a very light pair of Jori and continue swinging. If you have done this correctly your arms will feel like they are flying! Swinging these light weights will help relax. The movement helps to get the blood flowing into the muscles and help to flush out waste products like lactate. It simply feels quite wonderful. I swing for as long as it feels comfortable and enjoy the sensation. Sometimes I will use a light Gada with 1 arm, alternating sides after around 10-20 swings or so. I may do this for up to a couple of minutes, again with relaxation in mind. 

After completing this set you move onto the rest of your training!

I hope this has been helpful insight for you, If you have any questions, feel free to ask!!



The overhead downward pull is a great exercise you perform with a chest expander. It is great for the upper back muscles and is often touted as one of the best chest expander exercises you can perform. I particularly like it for the way it helps to strengthen and stabilise the shoulders and shoulder blades. In between sets of Jori swinging I perform a set of between 10-30 repetitions with around 15 feeling the best. As this is performed between sets you do not need to destroy yourself, this is mainly to help build your swinging up rather than as a primary exercise. Perform this with knuckles in or knuckles out, whichever you prefer. Speedos optional.