The Internal Power Training Blog

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

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.

Foundations course
is now LIVE!

  Click here for more info



  • Something exciting is Launching today in the IPT Academy!  Articled 4 years ago
  • 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 ...