External Conditioning

8/17/2014

外功 External Conditioning Exercises 

(updated Aug 3, 2015)

 

FINGERS:

 

Finger Extensions (often neglected by people):

 

 

Various finger drills montage:

 

Hands in sand (we recommend rather than sand, use BEANS):

 

Similar to above, various rice grabbing drills.  Good enough for the pros:

 

Finger lateral squeezes (no need for a fancy device, use putty):

 

Therapy Balls (for down time, TV time, etc.):

 

 

Push Up Finger Extensions (work up to these: slowly, carefully):

 

Push-Up Fingertip countdown

 

 

 

 

WRISTS:

 

Cup Fist push-ups (work up to this to avoid damage.  Train intelligently):

 

FOREARMS:

 

In our practice we have a similar setup we call the "Qin Na Device".  We'll use a longer dowel and do various forearm, wrist and spiral grip exercises.  With one end of the shaft placed against a ledge or low wall,  you can focus on one hand at a time as well.

 

VARIOUS:

 

Various Conditioning Drills:

 

Solo Iron Body Drills (Shifu Ripski from Canada):

 

 

Fu Hu Gong:

 

 

 

 

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