HEALTH BENEFITS OF TRADITIONAL WING CHUN KUNG FU TRAINING

NOTE: The photos mentioned in this article are not available online.

By Scott Baker Ph.D.

Leg Training:

As with many different Kung Fu systems Wing Chun traditionally begins training with an emphasis on the importance of developing good, strong stances and dynamic footwork. Several months of diligent training are needed to condition the legs so that the new student has a strong foundation from which to develop the other sophisticated techniques of Wing Chun (Insert Photo 1 about here). The development of considerable strength and stamina in the student's legs is essential to enable the student to acquire significant skills with the more advanced Wing Chun maneuvers. For example, the development of the releasing skills which enable the practitioner to explode "Far Jing" power through Wing Chun's striking techniques is only possible when the footwork and stance work has been mastered sufficiently. Such mastery should be manifest when the practitioner can display considerable "rooting" strength in the stance, and the ability to move with that strength in the footwork. The exercises often employed in developing this strength and endurance in the legs are both simple and effective. Moreover, these Wing Chun exercises designed to do more than simply build strong, bulky muscles in the student's legs. The large, strong muscles characteristic of a good body builder are not what the leg exercises in Wing Chun aim to produce. Rather, long "plate like" muscle groups with both strength and flexibility are generally the desired product.

The static standing posture of the Sil Num Tao form is one of the primary exercises used to enhance the endurance and strength of a new student's legs. (Insert Photo 2 about here) Students may begin this exercise by standing for only 10 minutes at first, slowly building up the time to an hour over the course of several months. The purpose of this standing posture is to build considerable endurance and strength in the leg muscles, and work the chi energy into the legs as the student learns to relax into the position of the Yee Chi Kim Yeung Ma (charter two adduction stance), sinking his chi through his legs and into the ground. This stance further teaches the student good posture, body alignment and deepens the stance root, as it continues strengthening and toning important muscle groups. Together these qualities offer a solid base from which the techniques of Wing Chun can be unleashed with great power.

The stationary leg training is also combined with considerable footwork drills which add to the endurance and strength of the legs. (Insert Photo 3 about here) The triangular stepping, stance turning, and adduction stepping drills can tax the strength of the most conditioned athlete when combined into a continuous exercise. (Insert Photo 4 about here) Correct and diligent practice of these drills will build explosive closing maneuvers, enabling the competent practitioner to close the gap on his opponent instantly. Significant leg conditioning with impeccable body coordination are required to master this impressive skill. Many athletes in sports where fast reaction movements are required could benefit immensely from this training. For example, tennis players will find that their ability to cover the court and close on the ball will improve, football players with these skills will find their abilities to dodge tackles, block passes and sack quarterbacks will also improve. Such leg conditioning is also excellent for improving overall cardiovascular health. Later, as other footwork drills are added and the kicking training is introduced, the student quickly develops strong flexible legs with remarkable endurance. (Insert Photos 5: a, b, c, & d about here)

The Wing Chun approach is to deepen the student's ability to relax the legs while increasing strength and endurance. Therefore, the strength conditioning exercises have their best results when combined with slow, relaxed stretching exercises. Stretching exercises improve both the flexibility and strength of the legs. Done correctly, these exercises develop the length and strength of the muscles, ligaments and tendons, packing chi energy into them, allowing the legs to store explosive "Far Jing" power within the joints and muscles. This enables the diligent practitioner to not only deliver devastatingly powerful kicks and punches from the base of a strong stance, but also acquire fast, explosive stepping and moving skills. (Insert Photo 6 about here) The chi gerk (sticky legs) exercise further refines the practitioner's ability to root with his standing leg as he feels and flows with the unending kicking combinations of his other leg. (Insert Photo 7 about here) Leg sensitivity and endurance enable the practitioner to outmaneuver the footwork of his partner and break down his foundation. Endurance, strength, flexibility, and coordination are some of the qualities developed within the legs through the rigorous training of traditional Wing Chun.

Upper Body Training:

The upper body training is also rigorous. Many thousands of chain punches are thrown at a time by diligent Wing Chun students desirous of developing the difficult short power skills for which Wing Chun is famous. (Insert Photo 8 about here) Many hours of wall bag punching, simultaneous combination drills, stretching exercises and chi sau all develop the arms, shoulders and back with the same long, "plate like" muscles and tendons developed in the legs. (Insert Photos 9: a, & b about here) Such strength and flexibility training serves to increase hand speed and power. This training regime may be adapted to Western boxing as a speed training exercise which also improve short-distance power. In fact, all sports from volleyball to water polo which requires fast, powerful hand reactions would benefit from these exercises. The huening (circling) exercises built into the three boxing forms also greatly improve the tone, strength and flexibility of the arms. Again, other athletes (like gymnasts) who require their wrists to be both strong and flexible would benefit from the huening (circling) exercises of Wing Chun. (Insert Photo 10 about here) In addition to the above exercises, many of the movements within the three boxing forms of Wing Chun contain hidden exercises which can be worked as drills to enhance the development of the practitioner's body. (Insert Photo 11 about here) Done correctly, these exercises will improve health by developing specific muscle groups, and enhance the free flow of chi through the body as they open up and strengthening the meridian channels. Such exercises also apply a gentle massaging pressure to important internal organs, improving the function and strength of these organs and filling them with vital chi.

More advanced physical development is obtained through working the drills that are taught in conjunction with the weapons in Wing Chun. The legs are further challenged with the low postures (horse stance) of the Luk Dim Boon Kwun (six-and-a-half-point-long pole technique). (Insert Photo 12 about here) Also, many of the exercises used when learning the pole add considerable strength to the arms and wrists. Likewise, the slashing exercises of the Bart Jam Doe (eight slash swords) refine the strength and flexibility of the wrists and forearms, packing the muscles and tendons with energy, further deepening the "Far Jing" power used in the inch punch. (Insert Photo 13 about here)

Body Tone and Chi Development:

The long angular muscles developed in traditional Wing Chun training tend to augment the free flow of chi energy. They are flexible and characteristically relaxed compared to the lumpy, tight muscles developed in weight lifters. These large, bulky muscles tend to be excessively tense and inflexible; thereby, blocking the flow of chi or at least restricting it somewhat. The flexible, sinewy muscle groups developed through diligent Wing Chun training tone the body into a healthy open conduit for chi energy, fortifying the immune system and strengthening the internal organs. Such development not only provides remarkable combat abilities, but significant health benefits through a heightened natural resistance to sickness and quicker recovery from injuries.

The key of relaxation is fundamental to traditional Wing Chun training and applies equally to both the body and the mind. The relaxed toned body is healthy and permits chi to flow through it unrestricted. But the mind must also be conditioned to be relaxed yet focused and alert. The health benefits of aligning the mind and the body have long been known among the Eastern cultures. Today mental training is being reexamined as perhaps the only real permanent cure for stress and the many ailments that accompany stress.

Uniting both Body and Mind -- Meditation and breathing:

Wing Chun's standing meditation and breathing practices were developed to condition the mind and unite it with the body. (Insert Photo 14 about here) The training and control of breathing can offer many advantages to all athletes that require mental focus and physical endurance to be a competitive participant. From marathon runners to swimmers and gymnasts, the ability to control breathing can be invaluable, especially when the breathing training also serves to focus the mind, uniting it with the athlete's body.

In Wing Chun we first train to calm the breathing, focusing on deep abdominal breaths which are long, slow and smooth. Once proficient at this, gifted students may then train in reverse breathing by gently pulling in the Dan Tien as they inhale, pulling the air up the back and exhaling by dropping the lower abdomen and relaxing the stomach, centering the attention down the front to the Dan Tien. Reverse breathing is also practiced in long, smooth breaths with a relaxed physical and mental state. Some of the health benefits of breath training are an increase in the lungs' capacity, improved oxygen absorption, fortified chi flow, and a calm, focused mind.

It has long been a practice to focus one's attention on breathing to assist in quieting the mind, allowing it to relax and calm down. As the breath calms, becoming smooth, relaxed and "as a silken threat," then also the mind quiets, transcending the noisy chatter of everyday consciousness to the quiet, peaceful state the Japanese call "Mushin". The development of this transcendental state of consciousness gives the practitioner a mental edge, allowing him/her to respond intuitively as the present moment dictates. Many athletes talk about "being in the zone". Often athletes will comment that they feel unbeatable in this state, they feel they are able to perform their skills at their very best and even beyond. This is one of the gifts that the "Mushin" state of consciousness brings. It opens the mind to intuitive insights and a fluid ability far beyond the athlete's performances in normal consciousness. Meditation and breath training are two methods used in Wing Chun to develop this transcendental state. Patient, diligent practice is required to progress to the point that the practitioner can move into this state at will, and eventually maintain the "Mushin" state permanently.

The traditional forms of Wing Chun are a context where the insightful student will train his mind and breathing in this way. Later the advanced training of chi sau (sticky hands) will deepen the acquisition of the "Mushin" state of consciousness, teaching the student to maintain present-moment awareness at all times. This "Mushin"present-moment awareness transcends the common worries of past or future events by freeing the mind's attention, permitting it to be fully present in the moment. Thus the mind is unencumbered by the stress and ailments of the common mental chatter found in everyday consciousness. In time these exercises will bring about a great shift in the practitioner's everyday consciousness. Obtaining this free state of awareness is the end result of dedicated years of training where the mind and body are brought into harmony with life, and into alignment with each other. Such a state is obtained through the full and rich expression of good health, both physically and mentally. This is the goal of traditional Wing Chun training.

About the Author:

Dr. Scott Baker earned his Ph.D. in psychology from Brigham Young University in 1995. He has been a practitioner of Wing Chun Kung Fu for more than 20 years. He was born and raised in New Zealand where he began his Wing Chun training under the direction of Si-Fu Peter Yu and Master Tam Hung Fun of Hong Kong. He is currently teaching Wing Chun in Utah and can be reached by writing to Si-Fu Baker, Authentic Wing Chun Kung Fu, 685 East 600 North, Spanish Fork, Utah 84660. Or call (801) 798-0136.

Photos by Mr. Dirk Morris.

Photo 1. Si-Fu Baker demonstrating a common Wing Chun test of the "root depth" and leg strength in the Yee Chi Kim Yeung Ma (charter two adduction stance). This test is also used as an exercise to develop the deep rooting skills of the body's chi energy, and to improve leg strength.

Photo 2. Student Dan Taylor standing in the Yee Chi Kim Yeung Ma (charter two adduction stance) of the Sil Num Tao form. Used to strengthen the legs and when practiced correctly from 10 minutes to one hour at a time, the stance develops the important chi kung "rooting" skills.

Photo 3. Student Troy Sperry in the single-leg kicking stance performing Wing Chun's leg-pulling exercise with Dan Taylor. This exercise has two purposes: first, it teaches the student to concentrate the power of his body into a single unit; and second, it strengthens the adduction muscles, increasing the stability of the single leg stance which improves both stepping and kicking.

Photo 4. Student Troy Sperry shown on the left practicing the adduction stepping drills while Tim Jeffcoat (center) works the stance turning exercises and Dan Taylor (right) practices the triangle stepping exercises of Wing Chun. When performed continuously and correctly, for more than 10 minutes, these exercises improve the fluidity of the student's footwork, increases leg endurance, and provides a considerable cardiovascular workout for the internal organs.

Photos 5: a, b, c, & d.

a, Student Troy Sperry holding the front kicking posture. This position should be held for up to one minute without allowing the leg to drop. It is said that Grandmaster Yip Man recommended this exercise to Bruce Lee when Bruce desired to improve his kicking ability.

b, Si-Fu Baker holding the side chambered position. The body should be held as erect as possible while holding a horizontal plan with the thigh and calf of the chambered leg.

c, A more difficult exercise than the side chamber is to hold the side kicking position as shown. Again the body must remain as straight as possible and the position should be held for up to a minute without lowering the leg. This exercise further strengthens the kicking muscles and builds deep control over the body's balance.

d, Si-Fu Baker practicing the pressing kick exercise on student David Grosbeck who practices his stance rooting skills at the same time. This exercise can be practiced against a wall, or tree if a partner is not available or if your kicking pressure is to strong for your partner to resist. The exercise should not be done in a jerking fashion, neither should the practitioner lean his weight into his partner to uproot him. Rather, the pressure should be built up evenly to the point that one's partner is moved.

Photo 6: Si-Fu Baker working the power of the side thrusting kick against a student wearing a kicking shield. The power in the Wing Chun kicks is developed through combining all of the above exercise over time.

Photo 7: Students Tim Jeffcoat and Troy Sperry practice the chi gerk (sticky legs) exercise while blindfolded. This exercise requires considerable strength and endurance within the legs. Students practicing chi gerk require a well rooted single leg stance, good balance, and a fluid feeling sense in the legs to follow the ever changing movements of one's partner.

Photo 8: The chain punching exercise is often practiced by Wing Chun students to improve punching strength, arm endurance, and chi flow. Often, dedicated students will throw more than 1,000 punches at a time.

Photo 9: a, & b.

a, Student Dave Groesbeck practicing the simultaneous combination drills which improve arm strength, coordination and timing.

b, Students Dave Groesbeck and Tim Jeffcoat practicing Wing Chun's well-known chi sau (sticky hands) exercise. This further conditions the upper body, deepens reaction abilities, and improves the flow of chi energy.

Photo 10: Student Tim Jeffcoat showing the common huen sau (circling hand) exercise found in all three of Wing Chun's boxing forms.

Photo 11: Student Tim Jeffcoat practicing one of the exercises found within the once-secret Bui Tze form. Many of the motions in Wing Chun's boxing forms hide specialized exercises for the development of better chi flow, the gentle massaging of important internal organs, and the stretching or conditioning of important muscles and ligaments, all for the improvement of overall health.

Photo 12: Si-Fu Baker in the low horse stance of the pole form practicing the one-armed pole exercise which develops significant strength in the arms and wrists.

Photo 13: Si-Fu Baker demonstrating the motion of the slashing exercise from the Bart Cham Do (eight slash broadswords form). This exercise further develops and conditions the arms and wrists of the practitioner.

Photo 14: Practicing the standing meditation and breathing exercise in the Sil Num Tao form. When practiced correctly, these exercises greatly improve the balance between the mind and body. Standing meditation and breathing exercises are essential to maintaining and improving overall health and vitality.