Tuesday, December 26, 2023

At Times I had fun doing karate.

 


 I have always approached my training in the arts very seriously.  But also having trained with many others I learned a bit about others perceptions about me.


Simply when I trained with Tristan Sutrisno I discovered how others knew him from his tournament competition, really knew nothing about who he was and what he really trained it. It often led them to assume about him, and they were very often most wrong in their assumptions.


As for myself most people just knew me as an Isshinryu instructor and new nothing about the wide range of people I studied with and how I worked so very hard to retain everything I was shown. I was never perfect of anything close. But I remembered and practiced so many things I  wsa shown.


Let me give an example. One time in Derry I had 3 Ueichi Ryu brown belts and approach me to join my program. Now I was ever looking for converts, preferring to teach my students from the ground up. However, I remained open to other possibilities at the same time.


They explained to me they had trained with Buzz Durkin down in Salem, NH.  And it was a very good school, but it also was a commercial school, and they really no longer could afford the school fee. As I taught for free, they wanted to explore if they might train with me.


I choose to give they a try, explaining that I expected them maintain the Uechi studies but not during class time. Instead, they could do that before or after class.  I did not want them to lose what they had accomplished.


And they were good, taking to the Isshinryu system very quickly.


One day Tommy, before class, observed me performing the Uechi Sanchin kata. It was something that I had picked up along the way. Then I had him do Uechi Sanchin alongside me. After a time that became something he and I did together before class. While watching him perform the Uechi Seisan kata, I requested if he might teach it to me.


Uechi Seisan was similar to the Isshinryu Seisan a little bit, yet very different at the same time. Add another study to my plate, Of course I continued to work on it thereafter.


Years passed and Tom became one of my early black belts. 


Then one day Tom told me one Saturday morning he planned to visit the Uechi Shack of George Mattson, the most senior American Uechi instructor.  It meant about an hour drive for me, but I remember being excited. When we arrived there, and Tom explained who he was he also got permission for me to visit and work out with the class.


I joined in with their opening workout, but after a while they began to work on the Uechi kata, and I was left standing at the side of the classroom observing. I heard the black belts there talking about Tom and that they felt he should receive black belt testing. I knew Tom would find that interesting.


Of course, after a while I felt left out of the class. Then when they announced they were now going to work on Seisan kata, I saw an opening to have a little fun. I approached one of the instructors and asked if I could join the group for Seisan.


Perhaps smiling inside, he agreed, and I was asked to line up in the last row.


Well, they called off Ueichi Seisan technique by technique, and I did all of them.


They were amazed than an outsider, Isshinryu at that, could know and perform their form. 


I had a lot of fun with that.


It was a very good school. I learned a lot about how they taught from observing that class. Tom had fun but was disappointed that George Mattson was not there.  He was not seeking a promotion, just wanted to meet George. And he was a very good black belt in my program.


And I did have some fun, bursting another bubble.


Lesson - Never Assume.

Monday, December 25, 2023

Shimabuku's Vision

Certainly, this is not the whole story of Isshinryu Karate, but I believe it does show the core of how that history occurred. To me Isshinryu is what occurs on the dojo floor, however this is also a large part of our history.



A careful reading of Master Shimabuku's 1959 announcement of Isshinryu's third birthday brings to light a number of different. thoughts:


1.) By 1959, Master Shimabuku was keenly aware that Karate was on the verge of worldwide development and acceptance. The Japanese Karate association had already begun to pave the way with the formulation on sport rules and protocol, and with the introduction of "professional/commercial' Karate instruction.

2.) Master Shimabuku had already decided that it was his American students that would be the vehicle for the introduction of Isshinryu worldwide.

3.) That Isshinryu would be at the forefront of the international karate movement.


In 1959, Master Shimabuku referred to his organization as the "Ryukyu-American Karate Association" and issued certification of rank under that name. In 1961, he changed the name to the American Okinawan Karate Association and appointed Harold Mitchum President. By this time he had over 178 American servicemen training at his dojo making him the largest and most financially successful Karate instructor in Okinawa. Steve Armstrong had assured Master Shimabuku's success by procuring a contract for Master Shimabuku's services.


In 1964 and in 1966 Master Shimabuku travelled to the United States. 

During the 1966 visit he promoted Don Nagle, Steve Armstrong, and Haorld Long to 8th Dan and appointed them co-representatives of the American Okinawan Karate Association in the U.S. Each was to "manage" their part of the country. Armstrong in the West, Nagle in the the East and Long in the South. Later, Willie Adams would be added as midwestern representative.


Until 1974, all legitimate black belt rank in Isshinryu passed through the AOKA and was approved by Master Shimabuku upon recommendation of his U.S. representatives.


In 1974, Kichero Shimabuku dismantled the AOKA and formed the Isshinryu World Karate Association. Needless to say, all of the American Karate pioneers starting with Harold Long walked . . .


Long formed the International Isshinryu Karate Association and Steve Armstrong and Don Nagle carried on the AOKA totally independent of Okinawa. When Master Shimabuku died in may, 1975 all bets were off . . . most American Isshinryu pioneers broke from Okinawa for good.


In 1977, Armstrong and Nagle split over differences in philosophy and Don Nagle formed Don Nagle's Isshinryu Karate Association and Steve Armstrong kept the AOKA.


The AOKA flourished under Steve Armstrong's leadership and became the most influential Isshinryu organization in the world until Mr. 

Armstrong's stroke in the 1980's left him incapacitated to continue in a leadership role. At that time, Lou Lizotte, a former student of Don Nagle's took over the organization with Willie Adams as President.


1989, representatives from the AOKA and the IIKA met in Knoxville and promoted Don Nagle to the rank of 10th Dan underscoring his role as the most senior active Isshinryu Karate in the United States (he opened the first U.S. dojo in 1956).


Back in Okinawa, the IWKA was in turmoil, all of the senior Okinawan instructors and left or retired and in 1988 Angi Uezu, the preeminent technical instructor for the organization left and formed the Okinawan Isshinryu Karate Kobudo Association.


In the early 1990's Master Nagle formed the United Isshinryu Council briefly and then decided to go back and use the American Okinawan Karate Association name for his organization. His reasoning was most likely due to his wanting to pay respects to Master Shimabuku more than anything else . . . after all, the AOKA was Master Shimabuku's creation. A conflict occured between him and Lewis Lizotte (who claimed to own the right to the name) and so the American Okinawan Karate Association, Inc. was created.


On Okinawa, Angi Uezu had suffered a stroke and had left the day-to-day operations of the OIKKA in the hands on young Tsyuechi Uechi, a 5th Dan. A young upstart by American standards, Uechi was well liked by the elder Okinawan Masters and was asked to tour with them in the U.S. in 1998. He was given the rank of 8th Dan by the Okinawan Rengokai and elevated to Isshinryu representative. Uechi was a former student of Kichero Shimabuku's who left the IWKA with Angi Uezu. 


In 2001 Master Willie Adams resigned as President of Lou Lizotte's American Okinawan Karate Association and formed Karate International Assn of Isshinryu (KIAI) with the 60% of the membership that resigned with him.


Grandmaster Don Nagle died in 1999 and left the AOKA, Inc. in the hands of his senior student Ed McGrath. Harold Long died the same year and the IIKA split into competing groups. Steve Armstrong is currently in a long-term care facility in Washington State.


Was Master Shimabuku's vision realized?


In 2001 Japanese Karate-do has relegated Okinawan Karate to the backwater of the International Karate Scene (the WKF is dominated by Shotokan, Wadoryu and Shitoryu). The Okinawan Rengokai, the progressive Okinawan Karate Organization that sponsors international competition held its second World Championships in Atlanta, Georgia. Isshinryu was well represented with over 160 competitors from various dojos and organizations from around the United States. Isshinryu competitors did very well- dominating many of their kumite matches and finishing strong in kata and weapons.


Most, if not all of the Isshinryu karateka, were offspring of Nagle, Mitchum, Armstrong, Long and other Isshinryu pioneers that had helped put Isshinryu at the forefront of the American karate scene as early as 1961.


I guess Master Shimabuku's visions were for real . . .


Pleasantly,


Burt Maben

www.neworelanskarate.net

                                                                                                                                

Acupuncture for Self Defense

 Grandmaster Kim, 37th family generation TCM came to the U.S. In 1964. 


He soon wrote this book only to get ripped off by the publisher. 

He sent me a photocopy which I cherish. In 1964 this was up there with witchcraft. 

When did we as people start thinking we know everything. 

Just waiting on the sunrise now! Will meditate some before the hydrogen cluster shows itself to me again. 


Joseph Russo’’

 



6-1-1978 Bruce Tegner


 SELF-DEFENSE NERVE CENTERS & PRESSURE POINTS

is a practical guide to the most efficient use of weaponless self-defense using the least possible force.

The results of self-defense actions are described in the most accurate way possible, taking into account the factors of relative size, strength, health and emotions.

Modern knowledge of physiology and anatomy is applied to this subject which has long been much obscured by myth, superstition and legend. The so-called "deadly" blows are evaluated. Fantasy and fact are separated.

Appropriate body targets for practical self-defense tactics are compared with point targets used in stylized and traditional martial arts and in sport tournament matches.

For the teacher and student of self-defense or of any specialty of the martial arts this book will be an important reference source.




 


Saturday, December 23, 2023

Like-a-Stick-of-Straw

 


There is the working hypothesis of a prototypical combative method of indigenous Ryūkyūan origin and design. It predated imported methods of kenpō and was handed down personally without interruption ever since. This combative method is generically described as “Tī.”

The term of Tī appears to have debuted in the Okinawan karate circles around the early 1960s, most probably through the network of persons related to Uehara Seikichi and Higa Seitoku.

Tī provides a practical approach that bypasses what is sometimes derogatively termed “educational karate” which– while having been based on older teachings – is considered to have been deprived of its former combative effectiveness.

The idea of Tī allows for a huge field of combative interpretation – actually it is completely unrestricted by form, style, school, xyz-ryū, a certain sensei, or technical content.

The only necessity is that some Okinawan on Okinawa must have taught it. So, it allows – or necessitates – maintaining a connection to Okinawa, to Okinawans, and to old Ryūkyū.

Therefore, Tī might be termed an “open-architecture edition of karate from Okinawa.”

Yet hitherto it is impossible to tell whether Tī is the original “form” of Ryūkyūan combative methods, or whether it is a modern and technically liberated and enhanced re-invention of karate, interwoven into a scenic historical narrative.

In addition, while Tī proponents like to claim that all educational karate was sanitized and is not practicable, the karate circles actually do the same thing as the Tī circles: they also simply adopt a more open-ish framework and practice all sorts of martial arts under the appellation of karate with its uniform, vocabulary, etc.

So today Tī, or karate – or however you refer to your chop suey kungfu brew – might just include and be anything as long as it includes some karate-ish clothes and belts, and some karate-ish kata and terminology etc. In other words: You can make karate whatever you like.

In one sentence: It is free, as long as you wear a gi.

For this reason, I once proposed – with a wink – to designate it as “karate-fu.” I still believe this is a proper linguistic representation of what karate is in many cases. Unfortunately, this idea did not receive much approval from the WKF. Actually, it received no approval at all. Karate is a very serious topic for Karate people.

In the beginning I referred to Tī as a working hypothesis, and I maintain this view. That means, at this point Tī is not yet a theory. This is because there is no such thing as Tī found among the names used for martial arts in the primary sources of Ryūkyūan history. The only solution to the “crux of Tī” is to generally define it for what it is tacitly perceived: a retrospective working hypothesis for all kinds of prototypical combative methods of indigenous Ryūkyūan origin and design which predated various imported methods of Chinese kenpō and which was handed down personally without interruption ever since.

The other option is to continue to weave a Gordian knot of historical, terminological, and traditional absurdities.

When looking at names that include tī (dī), the legendary hero “Tōdī” Sakugawa comes to mind, or the old school of combat called Motobu Udundī, or the technical category of karami-dī and things like that.

Well, the suffix ~te (tī, dī) is found in a number of classical Japanese as well as Chinese martial arts. As a famous example, let’s consider the various combative hand techniques that found their way into the Bubishi. These hand techniques originated from southern Chinese boxing styles, such as the Hong-Family-Boxing, the White-Crane-Boxing, or the Iron-Sand-Method – thrusting fingers into gravel, slapping things with the palm of the hand etc. Altogether six such methods where recorded. They are collectively called Rokkishu 六機手.

When considering the various meanings and etymology of the individual characters of this compound word, various interpretations are possible. Before doing so, let’s take a look at this compound word.

The first character roku 六 unambiguously refers to the attributive numeral six. The second character ki 機 is a descriptive noun. The last character shu 手 is also a noun, literally meaning ‘hand.’ Furthermore, the illustrations accompanying the Rokkishu show hands and these hands are the means of performing the techniques. Therefore Rokkishu is conclusively considered to mean something like “Six-Pivotal-Hands.”

However, here follows another perspective with a slightly different twist.

That is, the orthographic/grammatical function of the last character shu 手 is not that of an independent noun, but that of a classifier in the linguistic sense. More precisely, per lexical definition it is a classifier for skill. That is, shu 手 is an affix that classifies the referent ki 機 as an otherwise undefined type of skill.

What skill? As is obvious from the context, in this case it is an empty-handed combat skill. In short, the character shu classifies the character ki as an empty-handed combat skill.

What combat skill? This is defined by the referent ki.

With this fundamental insight the interpretation of the compound word Rokkishu can commence.

First, in a broad figurative sense it can be interpreted as to constitute the crux or linchpin in the specific school it belongs to.

Second, in a general sense it can be understood as to describe skillful and quick-witted techniques.

Third, it can refer to “techniques of opportunity,” i.e. such as applied in specific cases under specific circumstances.

Fourth, in a specific physical sense it refers to the hands as “biomechanical machines” – however odd that may sound to us –; hands that manipulate something. This last interpretation actually matches with a lexical explanation of the middle character ki in the meaning of manipulating, directing, controlling, and dominating.

Since it summarizes and represents the above deduction as a whole, I think “Six-Pivotal-Skills” constitutes a proper interpretation of Rokkishu.

Well, Rokkishu is the Japanese pronunciation of the characters. In standard Chinese the same characters are pronounced Liujishou. What would an Okinawan pronunciation sound like? Probably something like the typical corruptions of the Fujianese pronunciation, i.e. something like Rūcchin or something. At this point note that – just in case of Sūpārinpē, Ūsēshī and others – the affixed classifier – here shu – remains unpronounced.

Miyagi Chōjun is said to have brought Rokkishu back from Fuzhou, or to have adopted it following his return from Fuzhou. So this would have been around 1915 or 1916. It was also reported that the name Rokkishu was used until the early Shōwa era, that is, at least until 1926, when Miyagi taught Rokkishu at the Karate Kenkyū Kurabu 唐手研究倶楽部. Later the name Rokkishu was reformed to become Tenshō 転掌, which is considered Miyagi Chōjun’s masterpiece. Tenshō literally means to “turn or to rotate the palm of the hand”.

How did Miyagi Chōjun develop this kata? It is said he developed it by grafting each of the six hand techniques of the Rokkishu one after the other into the model structure of Sanchin. While this sounds logical and this theory is often accepted, there is also opposition to this oral tradition.

For example, one Okinawan martial arts master says that the six hand techniques of the Rokkishu are not to be found within Tenshō. The same person readily quotes a Chinese master of White-Crane-Boxing from Yongchun, who himself – as the Okinawan martial arts master says – maintained an original form of Rokkishu, and that it is different from Tenshō. That Okinawan martial arts master continues to explain that Tenshō is notwithstanding similar to the methods called “8 Appropriate Behaviors”( Bāfēncùn 八分寸) and the “White-Crane Joint Methods,” (Báihè Jiéfǎ 白鶴節法), which he presents on a DVD.

In other words: Just ask a Chinese master and already complicated things become finally unsolvable.

But there is another, more widespread example of opposition against the theory that the six hand techniques from the Bubishi are found within Tenshō.

This is based on the technique called “Like-a-Stick-of-Straw” (Yīlùcǎojìshǒu 一路草技手). It is technique number 6 as found in Mabuni Kenwa’s 1934 book “Sepai no Kenkyū”. See for yourself:

6 Hands of the Bubishi from Mabuni Kenwa’s 1934 book “SEPAI NO KENKYŪ”

6 Hands of the Bubishi from Mabuni Kenwa’s 1934 book “SEPAI NO KENKYŪ”

Mabuni’s picture of 1934 clearly shows the “Like-a-Stick-of-Straw” technique with an extended index, while and all other fingers folded in. It is a gesture that resembles what today is referred to as Ippon-nukite – or one-finger-thrust. This is considered the one and only 6th hand from the Bubishi.

And so, people who learned and practice Tenshō will tell you straightforward that this technique cannot be found in this kata. While the individual and collective Karate soul continues to prove itself unlimitedly inventive in finding an explanation for even the most unexplainable, I will not get into any of the attempts for explaining the discrepancy between the kata and the historical picture source.

Instead, I will directly point out that Mabuni’s “Like-a-Stick-of-Straw” technique is different from the “Like-a-Stick-of-Straw” technique as found in the Bubishi of the Miyagi Chōjun tradition. And since Miyagi’s tradition is where Tenshō came from, it might be a good idea to at least consider it.

It is just too bad that Mabuni’s 1934 picture is found in basically ALL Bubishi works, especially the Western adaptions. On the other hand, Miyagi’s “Like-a-Stick-of-Straw” hand is nearly nowhere to be found. It is therefore no wonder that even in the times of “Karate swarm intelligence” still today it is said that Tenshō cannot have been created from the 6 hands of the Bubishi. Or otherwise, that Tenshō might have used these 6 hands, but not all of  them.

Therefore, I present the venerated reader here with “Like-a-Stick-of-Straw” from the Bubishi of the Miyagi Chōjun lineage (where it is #4, not #6 btw):

"Like-a-Stick-of-Straw’" from Miyagi lineage Bubishi.

“Like-a-Stick-of-Straw’” from Miyagi lineage Bubishi.

Yes, I know: You are not only disappointed with the artist’s unpretentious execution of the drawing, but actually think this is a joke.

No, it is not a joke.

And the artistic execution is not the point. The point is that this drawing shows a completely different technique than at Mabuni. It is a technique that appears to be what today is referred to as Hiraken – or flat fist, also referred to as leopard fist. To be exact, it is a fist formed by the proximal interphalangeal joints of the four fingers, with the thumb attached towards the palm of the hand.

Of course, Hiraken or a similar technique is also difficult to detect in Tenshō, too. However, it might simply refer to Teisho-ate, which is abundantly found in Tenshō. This makes it so much more plausible than Mabuni’s index finger technique.

So, what does it mean? It has become clear – hopefully – that the argument that “Tenshō is not or not fully based on the 6 hands of the Bubishi, because one technique is definitely missing” is based on false grounds. This is also true for all attempts following therefrom to explain that matter.

However, the above does not constitute prove that – in converse conclusion – Rokkishu and Tenshō are actually based on the 6 hands of the Bubishi. But you may agree that a long lasting and difficult argument has been neutralized here, i.e. everything that was based on Mabuni’s index finger illustration. So you ought to relaunch the iterative process of assessing this topic by using this tiny little new piece of information as presented here.

BTW, since everybody is so interested in practical applications, I also would like to present the revered reader with the accompanying text to above picture:

“This technique is called ‘Like-a-Stick-of-Straw’. It is used to be smashed into the shoulder blade or spine. When struck by this technique, medical treatment must promptly be sought. If left untreated, the person will invariably die in six months.”

Ain’t that amazing?

It is just my personal guess, but maybe the name ‘Like-a-Stick-of-Straw’ is an analogy for the spine, like in “All along the spine”, with the internodes of the straw being the vertebras as the era of attack??? In any case, I’d like to leave this to all those Karate/Kempō/ Kyusho/Atemi/Tuidī/Kungfu/Jiujitsu etc.pp. experts out there.

© 2017, Andreas Quast. All rights reserved.

The formal opening for Northern Eagle Claw forms

 

When I studied Faaz Tzi Ying Jow Pai (Northern Eagle Claw) I was informed that each form had a formal opening when the form was performed publicly.  In reality this form was also a complex form in its own right. Always to be performed before the form.


However, in practice it was not always done.


This was demonstrated for me; however, my studies did not include learning the opening. Truthfully it was beyond my capabilities, too.


https://www.youtube.com/watch?v=H8cLUuhep1M


鷹爪翻子拳:鷹爪大開式 (王良和師傅)
Eagle Claw Kung Fu: 
The Grand Opening ( Master Wong Leung-wo)





Eagle claw flip door five-flower leopard fist

Are you off to play ti-gwa?



Please allow me this opportunity to introduce to you my late Okinawan mother-in-law, Mrs Kinjo, alias Ōbā (or Honoured Grandmother). She was one of the biggest influences on my perception of the psychology of the martial arts. In the late 1970s Ōbā once remarked to me as I was leaving home, training gi in hand, “Are you off to play ti-gwa?” My somewhat cheeky retaliatory reply of “Yes, Ōbā -gwa!” was not well taken though. 


Yet I think she forgave the insult because of my then lack of understanding of Okinawan culture, politely retaliating in the courteous Shuri language of her birth that it was grammatically incorrect to use the diminutive suffix ‘gwa’ to refer to her. Then why did she add the same impertinent suffice of ‘gwa’ to ‘ti’, I needed to ask?


I know it is confusing, but Okinawans of Ōbā’s age-group used ‘ti’ (‘te’ in Japanese) as a generic term to mean all and every kind of Okinawan martial art. Thus karate (lit: empty hands), tode (lit: Chinese te), kobudo (weapons practice) and Okinawan te (the former martial art of the nobility) were all confused together as ‘ti’ (or te). 


My annoyance on this occasion was that I had just begun to train at the Bugeikan in Shuri under Seitoku Higa, specifically to learn Okinawan te (or ti), so Ōbā’s use of ‘ti-gwa’ sounded as if she was trying to belittle Okinawan te. However, on later contemplation, I realized she was not - far from it.


Ōbā had been through a lot in her long and lustrous life. She had protected and guided her family through the three-month long Battle of Okinawa, by sheltering in caves and tombs and eating grass. She had witnessed untold carnage with over 100,000 of her brethren being slaughtered. She had lost all her material goods and seen her whole neighborhood around Shuri transformed into a pot-holed moonscape. After the Battle, Ōbā’s three healthy sons had died of meningitis up north in the civilian holding camp at Kin. And, you see, as her adopted son-in-law, Ōbā felt for my safety too.


Long before the War though, personal tragedy had struck. In her younger days Ōbā had dated her dokyusei and all-time heartthrob, Ankichi Arakaki (both born in 1899). He was the son of a ‘Shuri bushi’ who had trained under Shinpan Shiroma and taught Okinawan te techniques and tode (karate) kata to the likes of Shoshin Nagamine, the later founder of (Matsubayashi) Shorin-ryu. It was quite well known by the locals and the fact was reinforced by Ōbā that Ankichi Arakaki died after an agonising trauma when aged 28, caused, it is claimed, from a toe-tip kick that had been applied by the older and more experienced martial artist, Soko Kishimoto.


You see, Ōbā’s concerns for me were that, through the grapevine of family and friends, she had learned that I was now training at the Bugeikan under Seitoku Higa. And, if you have done your research, you will know that he had trained, among others, under Soko Kishimoto. Hence Ōbā’s use of the term ‘ti-gwa’ had been a warning to me, a protective caution, because she well knew the awesome potential of Kishimoto’s te. Like the modern use of English words where ‘bad’ sometimes means ‘awesome’, the diminutive suffice ‘gwa’ can also have an equally reverse augmentative meaning, as when one is filled with awe; and Ōbā’s use of ‘ti-gwa’ that day meant just that - awesome-ti.


In reality though, Ōbā had nothing to worry about because the Bugeikan dojo and Seitoku Higa proved to be as generous, open and accepting as was Ōbā; reflecting the wide-ranging trend among the populace of the Ryukyu Islands. 


Looking back, it was actually Ōbā who first introduced me to the therapeutic aspects of Okinawan te (ti) by demonstrating her ancestral anma system. And it was Ōbā who taught me about Okinawa taimu and how not to be in such a rush. 


Perhaps then, we who train in the martial arts that have as their major influence the psychology of ‘diplomacy over violence’ or ‘training for life’ at their roots need to heed our Okinawan ancestral brethren and pay their psychology more heed during this worldwide festive season.



Unfortunately, I did not save the name of the author.


A brief anatomy of the horse stance


 


A fundamental part of traditional training the horse-riding stance (Ma Bu in Chinese) is a popular yet painful exercise. Here we are going to look at the anatomy of Ma Bu and some of the benefits it produces.


Ma Bu is an Isometric exercise in which the muscles are contracted and held in a static position, what is great about Ma Bu though is that it performs two tasks simultaneously; it is both isometric strength training for the quads and glutes and isometric stretching for the inner thigh.


Muscles stretched: 

Adductor longus, Adductor brevis, Adductor magus.

Gracilis, Pectineus, quadratus femoris


Isometric stretching can be uncomfortable, but holding tension in the muscles while they are lengthened will increase flexibility and improve the strength of the muscle fibers.

By pushing out the knees we will stretch the muscles of the inner thigh which are used to adduct the leg (pull it towards the centre of the body,) if you want to increase your hip flexibility, kicking range or do the box splits, isometric training of the adductors is of substantial help.


Muscles Working: 

Quadriceps femoris (rectus femoris, vastus lateralis, vastus intermedius, vastus medialis,) Gluteus maximus (used to outwardly rotate the legs.)


The quads and glutes are some of the largest muscles in the body and used for things such as running, jumping and kicking.


Physical and mental endurance: 

Holding Ma Bu for even two minutes is tough, (five minutes is great, going beyond this is said to have little impact on strength gains,) but by holding this high intensity position we are improving our muscular endurance and lactic threshold.

Importantly it isn’t the body that gives out first for a majority of people it’s the mind, we just give up. Holding through the pain when you really want to quit will increase your mental endurance and discipline.


Ankles knees and hips: 

Because we are talking about a low horse stance with the feet facing forwards, we will increase the tension on the tendons and ligaments of the hips, knees and ankles, this is fantastic for drawing blood to these areas increasing their strength and health.


Ma Bu may be limited by its static training position when most of our training requires us to move, but it provides some unique benefits and can quite easily be added to your training regime if you have a few minutes spare, which let’s face it we all do at some point.