Iron Shin and Iron Forearm Training

[anerlich]

I've found that kettlebells have been very beneficial in keeping my forearms strong and able to withstand impact.

They won't do a lot for your shins, though.

[Violent Designs]

Maybe try a Hung Kuen class, lol.

[Chazmek]

Maybe try a Hung Kuen class, lol.

Hell yeah, any Hung Jia Quan class worth its salt should get you conditioned up pretty darn well

[clam61]

what about Iron Fist?

[Violent Designs]

what about Iron Fist?

Make sure you have strong wrist first . . . "iron fist" not worth **** if you have weak wrist . . . by by LOL . . . broke wrist.

[clam61]

ok so what are some training methods for that besides wrist curls

[Yoshiyahu]

Ways to develop iron fist

First do Push Ups on your knuckles
1.Three to Six Months on Padding
2.Three to Six Months on Wood
3.Three to Six Months on Red Bricks
4.Three to Six Months on Rough Gray bricks

Punch your wall bag1.Six Months (Beans)
2.Six Months (Sand)
3.Six Months (Stones)
4.Six Months (Steel Shots)

Just some things my Sifu shared with me.

From studing on my own I have found additional things

1. Punching hanging Flower pots after you work up past steel shots and gray bricks.

2. Punching Trees with out padding

3.Punching hanging jars with Water

Along with some other things to develop Iron Fist

Internal

Punching the Air 1000 times a Day (Fast)
Punching really Slowly 100 times day
Standing with your fist out for ten to twenty minutes a day.

Just my two cents. Do you guys have any other things to contribute???

ok so what are some training methods for that besides wrist curls

[Chazmek]

Just my two cents. Do you guys have any other things to contribute???

Playing catch with a cloth or canvas bag full of lead shot will do wonders for forearm, wrist and hand strengthening.

Stand a good distance away from a partner and toss it back and forth. Try to throw it using a punch-like motion using your center of gravity to project outwards, not using centrifigual force or a swinging wind-up like pitching a baseball.
Try to catch it in the same manner. Striking at it with a punch-like motion top stop the momentum dead, not letting your hand and arm sink and swing after you catch it.

Or you could take a page from Uki's book and juggle 9 pound steel balls.
I'm sure that will you get you nice and strong in no time.

[clam61]

regarding iron palm etc...iron palm is created by dropping your relaxed hand onto a bag full of beans, stones, steel shot

i can see how this conditions the hand, but how does htis create a powerful strike?

[sanjuro_ronin]

Ways to develop iron fist

First do Push Ups on your knuckles
1.Three to Six Months on Padding
2.Three to Six Months on Wood
3.Three to Six Months on Red Bricks
4.Three to Six Months on Rough Gray bricks

Punch your wall bag1.Six Months (Beans)
2.Six Months (Sand)
3.Six Months (Stones)
4.Six Months (Steel Shots)

Just some things my Sifu shared with me.

From studing on my own I have found additional things

1. Punching hanging Flower pots after you work up past steel shots and gray bricks.

2. Punching Trees with out padding

3.Punching hanging jars with Water

Along with some other things to develop Iron Fist

Internal

Punching the Air 1000 times a Day (Fast)
Punching really Slowly 100 times day
Standing with your fist out for ten to twenty minutes a day.

Just my two cents. Do you guys have any other things to contribute???

RE: Push-ups on Knuckles, the only the ing that they do is "help" with the alignment on your knuckles and wrist, different surfaces will just bake the skin rougher and create calluses.

The wall bag routine is fine and can be modified to be used on a wooden post/dummy rather than a wall ( perferable in some ways, more give).

Punching trees and pots and jars is, well, redundant.

[sanjuro_ronin]

regarding iron palm etc...iron palm is created by dropping your relaxed hand onto a bag full of beans, stones, steel shot

i can see how this conditions the hand, but how does htis create a powerful strike?

Well, the more dense the bone structure the less give it has.
Also it helps to develop the "dead weight" of a strike as well as the tensing from relaxed part of the strike ( you are suppose to tense when you strike the bag from the relaxed drop, even more so when you progress to steel shot).

[clam61]

Well, the more dense the bone structure the less give it has.
Also it helps to develop the "dead weight" of a strike as well as the tensing from relaxed part of the strike ( you are suppose to tense when you strike the bag from the relaxed drop, even more so when you progress to steel shot).

i would have figured that it helps develop a denser structure from the tensing...but in the vid that i got you just tense your hand and not your whole arm.

[Chazmek]

i would have figured that it helps develop a denser structure from the tensing...but in the vid that i got you just tense your hand and not your whole arm.

The coordination required to only tense your hand and not the rest of your forearm is also a good thing to train.

[sanjuro_ronin]

i would have figured that it helps develop a denser structure from the tensing...but in the vid that i got you just tense your hand and not your whole arm.

yes, just your hand.
And the denser bone structure is from the repeated impact that cause mirco-fractures, I forget the scientific term for it.
Think the difference between the bones in your feet and shins if you were to jog every day bare footed as opposed to with running shoes.

[Dale Dugas]

if you are wanting to get into the real background of Iron Palm you have to look beyond what the conditioning will do to the hands. It is actually more about getting energy to move through specific ranges of movement and developing those in the beginning through large ranges and then focusing them over time with smaller movements with no lose of power.

Standing and performing various qi gongs that are included in most real iron palm programs help to develop the use of creating a connection with the ground.

This vector/ connection is the most important part of this training and can be deveoped without hitting the hands but it will take you much longer.


also I start certain people out with beans as a safety measure. You really have to try and injure yourself on a bean bag.

I also use soybeans personally as they are stronger than mung.

Many people who use their hands for work are started out on metal shot.

It all depends on your background and your strength.

comments?