Master Uechi Kanei Performing Sanchin

I have never really looked at the digital clips of Uechi Kanei online until recently. When I looked at this clip I thought, this is what I see all the time in our dojo from our Dans and some 1 Kyus. Granted there are some differences, but I would imagine that a lot of them are due to this clip was probably made for slower, demonstration purposes.

My Sensei, Nestor Folta, studied under the direct tutelage of Uechi Kanei for five years in Okinawa. I can see the how he learned from Uechi Kanei. I feel pretty good that we are learning Sanchin the way it’s supposed to be done in Uechi-ryu. Though I still have a long way to go.

Here then is a sample of what you may see in our dojo on any given day.

Uechi-ryu Partner Conditioning

Last night was a great workout, especially the conditioning drills. I thought I’d be banged up but not one bruise in sight. J Conditioning in Uechi-ryu karate is another facet of training that leads to better protection from attacks and may help keep you in a fight longer to win or to get a chance to run away.

It’s important not to abuse your partner during these drills because you only work on conditioning certain areas of the body, and strike/kick in specific ways. It also keeps the “conditioner” from hurting their wrists, legs or feet. My technique in this drill was good at first (we exchange alternating strikes and kicks with rotating partners) but worsened as we went on. Apparently after my kicks to the thighs I was steadily moving closer to my partner instead of getting back into Sanchin. My Maai (spacing) was way off and I was using the wrong part of my leg to use to condition my partner. Luckily my partner was Master Folta so I got a good lesson out of it.

My issue with Maai was a product of me not having control over the first battle in Sanchin. I was so focused on kicking to the correct part of the body that I lost sight of my overall focus. I’ve still got a lot of work to do on my Mushin. 

I couldn't find a good picture to demonstrate this so here is a picture of Elvis Presley doing some sparring. Is that a shoken? :-)

Picture found at: Keith Matthews Kenpo Karate.

Back to Training: Who do you Train With?

Classes started last week after a longer than normal break. Two things stuck out for me.

The first was how much my shoulders were sore the next day. I can't recall doing anything unusual except for some extra sparring drills at the end of class. These worked on covering large distance and speed. The Sanchin testing was not particularly hard either (the shoulder muscles are also tested for tightness, to check your balance and how 'grounded' you are). Spooky.

The second, and more important to me, is even with a relatively small class where the ranks are within 1-2 kyus of each other, we always seem to use the same partner for two-man drills (bunkai, Kyu kumite).

I stood back for a second to see how the dynamics work (who would seek out who) and nothing really changed from last session. This is in spite of our Sensei advocating working with different partners. Working with the same partner over and over may help you prepare for a rank promotion test, but not your overall technique or even your basic ability. It actually hurts your advancement.

These drills aren't going to necessarily help you in an actual ambush or a bar fight, but working with different partners helps you adjust and use you skill in these drills more effectively. If you work with a shorter person, you get used to his or her reach, attack speed, etc. If you suddenly have to work with a taller partner with unknown reach, attack speed, etc, you will get flustered and be more likely to screw up the drill. It's happened with me and I see it with other students too. I am going to try to break this up a bit.

Overall working with different partner types (men v women, tall v short, more experienced v less experienced) will increase your brain's ability to quickly adjust to different 'threats'. Conditioning your brain in this way can be applied to every aspect of your martial art and in life. Most importantly, you learn to react better and this alone could save your behind.

Uechi-ryu Karate vs. Working Out

As I got older and moved on from playing lots of sports like basketball and football and lifting, I gained weight. Lots of it. I did not have the time to go back to playing any team sport and time at the gym ended up being wasted by half-hearted goes at the stair climber, rowing machine, etc.

So I sat around a lot eating in front of the TV at night doing nothing. None of these ways to work out really worked for me.  There was no real incentive for me, it was like I forcing myself to go to a job that I didn’t like. I did make some progress, but it never lasted.

Uechi-ryu, and I imagine most styles of traditional Okinawan karate, really do give you a great overall workout. For example, when I perform the Sanchin, or any kata, “properly”, I am winded. These are pre-arranged movements that don’t last more than a couple of minutes.

When done properly, the practice of Sanchin will give you many benefits. These include everything from core development to efficient breathing, aerobic conditioning, flexibility, muscle toning, coordination, stamina, and overall strength training. And these are just the physical benefits. It sounds like a lot and it is.  This does not come quickly but you feel results within a month.

Additionally your mind becomes more focused on what you are doing at the present and you will become more aware of your surroundings. The military, police and self-defense industry call it situational awareness but it is more than that. It’s also an internal awareness that helps you reach your body’s potential.

Since I have been training in Uechi-ryu, I have noticed that I breathe better all the time, not just when training.  I have lost most of the weight I’ve gained since college and my stamina has increased. Without any weight training, my upper body especially has also become more defined.

The fact that Uechi-ryu is more than picking up street-fighting skills appeals to me and I can combine the different elements to make me a better karate-ka and a more fit person, mentally and physically.

This is a video of Gushi Sensei (10 Dan) performing Sanchin. It is an extreme example, but so are the hotties and studs in the NordicTrack commercials. I do have three of his DVDs, the technique is excellent and he is a great example of getting his body "only" from Sanchin and karate (he told us at a seminar that he never did any weight-training or body building). He conducts seminars around the country at various karate schools.

Note – I now do other exercises to help with my back, flexibility and aerobics. 

How I found Uechi-ryu

I started studying Uechi-ryu in 2006 when my son, not me, enrolled in a kids class. In my school, the children's curriculum is more about focusing, listening, coordination and confidence. All of which are taken in small steps and kicks, and are measurable.  Not everyone can teach children this and keep their interest going - we were lucky. This is not a "belt factory" for kids. They must really demonstrate knowledge, some history and of course, skill.

I researched many different types of MA styles and schools and made sure to avoid McDojos. I found Uechi-ryu and for the reasons above, chose it. The school is currently run mostly through the Fairfax County Park system with classes at multiple RECenter locations. This helped reassure me that it was respectable.


Parents are encouraged to be in the dojo while the kids are training and actively participate in certain aspects of class and to help ensure their children practice some at home, including performing some of the katas with them.


I began by trying to perform the Sanchin kata with my son. After a few weeks I was hooked. Four years on (minus eight months due to an unrelated back injury) I have reached the level of 2 Kyu. This is two ranks from a black belt. It is not easy and you just don't breeze through the rank promotion tests. I have skipped ranks at lower levels but also failed my first 2 Kyu test. Failing it made me re-focus on the "Mind" part of Sanchin and I set a goal of attaining the rank of 1 Kyu in December. 


It's no guarantee, but you have to set a goal, no matter how small, if you want to reach it. Arigato.