The Internal Power Training Blog

Check out the latest info and research from Coach Chris' explorations in the Subject of Internal Power.

The Quality of Stability Bookmark

Grab hold of any high-level Judo-Ka and try to drag them around the mat and you notice one clear attribute, stability. In the grappling arts especially, the skill of stability is a core component of the training methods and one of the main attributes that is built.

Stability can be thought of as our ability to maintain control of our posture, position, motion, and mass, either when we move ourselves or when we move in association with a partner or opponent.

Using Postural Bias to heal Bookmark

In the internal arts one of the main focus’ of training is to obtain a type of equilibrium.  Indeed, in previous posts I have discussed the utilization of opposites in the body to ensure that, even during motion, this equilibrium and balance is maintained. But in this post I would like to look at a specific method that falls outside of the equilibrium idea. It is the idea of using postures with a bias in a certain direction, or a seemingly un-even position in order to heal or ‘equalize’ a practitioner. I call this process, utilizing postural bias.


We have seen in previous posts how the use of equal and opposite action within the body can be used in the process I call ‘pairing’. But why then, even in my own system, do we sometimes see postures where there is a clear bias in a certain direction and what does the term ‘Postural Bias’ actually mean?

A biased posture does not retain its equilibrium. It is a position where we have deliberately broken down the equilibrium for a specific purpose. There are several uses for the biased action in a martial sense, most notably in some types of throwing, but here I would like to explore how a biased posture can be used to heal or normalize problem areas in the body or reduce emotional stress.

Thoracic Mobility Bookmark

Thoracic mobility is a big subject in the health and fitness world at the moment, mainly due to the modern problem of back problems linked to working at desks or in set positions throughout the day.  However, back health and mobility was well and truly on the radar of the old Internal Arts Masters. Although at the time of their creation this modern phenomena may not have been present, the Internal arts and practices also placed great importance on mobility of the spine.


In arts like the old styles of Xin Yi we find that spine mobility is one of the primary components for their particular flavor of Fa jing (explosive release). They will work on flexion and extension in their fundamental practices, freeing up and conditioning the tissues associated with the back to create a high level of mobility and strength like that of a strong, well made Long bow. In other styles like Ba Gua the ability to undulate the spine is fundamental to the evasive movement skill the style is famous for. Further, in some of the Xing Yi systems the ability to produce a 'spine wave' for methods like Pi Quan is fundamental.  So it can be said that the mobility of the spine is of great important in internal training.

Rounding the back Bookmark

In general, to allow correct use of the shoulder and maintain 6 direction stability in Internal Training, we aim for the shoulders to be sat naturally at the sides with the scapular sunk in and down towards the spine as discussed in the previous post.


However some systems have a specialization that trains a totally different mechanic in the back. This is the idea of the ‘turtle back’ or the rounded back where the shoulders are slung slightly forward, the scapula remain flat to the back but pull away from the spine with the thoracic region is slightly curved.

This posture actually creates an ‘arch’ between the hands which a very powerful and strong upper body structure in the forward direction. We see the prevalence of this posture in some of the Crane Martial Arts where upper body connection is of primary importance. Just like the arch of a bridge, the rounding of the back creates an inherently strong structure.

But there are also some problems and pitfalls with this posture if it is performed incorrectly.

Tension, effort magnification and Energy expenditure Bookmark

Low energy levels is a common issue we see in individuals inquiring into internal training. People may be systemically tired or feeling weak regardless of apparent physical exertion. Perhaps the most common (but least recognized in the individual) impact on a persons energy level can be tensions and misalignment causing inefficient body usage and excessive physical expenditure.

If we examine the actual load forces and mechanical effort that a given action takes for a relaxed and aligned person vs a tense and misaligned person we may see a multiple time increase in the forces required for the given action. This shouldn’t be too surprising to any mechanical engineers out there considering the ‘lever’ natural of many of our articulations.

On integration Bookmark

So far we have talked about various parts of the body and the associated tissue chains in isolation. But it is important to remember that these lines, chains, alignments and tissues all constitute a single interconnected and inseparable unit.

The quote from the Tai chi classics i recently posted really speaks to the idea of integration.

“stand like a perfectly balanced scale”  this is to say that you have equal and balanced body, front to back, left to right, up to down.

“move like a turning wheel”  a wheel moves as one, there is no part left behind and no part disassociated from the rest.

Controlled by the waist Bookmark

"rooted in the feet,
generated from the legs,
controlled by the waist, and
manifested through the fingers."

Tai Chi Classics.


This famous verse from the Tai Chi Classics identifies how the various parts of the body act in unison with each other to produce whole body connected power. One of the really interesting and often misinterpreted areas of the body for study is the waist. Some people consider this the pelvis, some the ‘hips’, some the area between the lower ribs and the iliac crests, but we can actually look at the muscle groups associated with ‘control’ to better understand why it is so important to the internal artists.


Smoothing out the Lumbar Curve Bookmark

The practice of eliminating the lumbar curve is a common requirement for practitioners of the internal arts. The reason it is of such interest to the internal artist is that it aids in the production of whole body power by De-segmenting the upper and lower halves of the body. 


This straightening of the spine with the direction of force is something that we actually do naturally when the loads are heavy enough. To illustrate this point, think of when we push a car, we do not exaggerate the lumbar curve but flatten it out to drive power from the legs to the hands. 

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  • Addressing lower crossed Syndrome Articled 4 years ago
    The lower crossed syndrome is something that we see to a lesser or greater degree in new students. The lower cross is a term used to describe a specific pattern of muscular imbalance in the lower body which results in pelvic tilting and curvature of the lower back. If left unchecked, internal strength training where we are specifically working on the connective tissues and muscles in this area can actually compound postural problems, as well as increase the likelihood of injury under load. The lower Cross is characterized by a combination of both weakness and tightness in the lower torso. Specifically, tightness in the Thoraco lumbar extensors which is reflected in the hip flexors and weakness in the abdominals reflected in the Gluteals. This specific pattern of imbalance creates joint dysfunction at specific points along the lower spine and will cause the pelvis to tilt forward. Internal arts have specific training methodologies to address this issue. The corrections are achieved through 'releasing' the tightness in the thoracolumbar and hip flexors. We are aiming to bring the lower cross into a relaxed ...