Power Of The Squat
This tutorial keeps growing…
i’ve now included a “Physical Fitness – Exercises” category in the drop down menu. It will pertain to exercises, conditioning, nutrition etc…that i personally follow and that works for me to enhance my martial arts training.
Today’s subject has to do with “how to do the squat movement” correctly, to avoid injury. you will also notice many key points that relate directly to the wing chun stance, and i will cover how to avoid common mistakes during stance training.
as i always say, only go as fast as you can maintain perfect form, this means that your first goal is to get “full range of motion” of the squat WITHOUT weight. if you can’t do this, then keep working on the movement and your flexibility. once you can do the squat movement with full range of motion comfortably, then you are ready to add “gradual resistance”. do not start throwing lots of weight that you can’t handle just to impress the girls in the gym and stroke your ego, or you will get hurt.
as with all exercises, make sure to stretch before, in between sets, and after you workout to maintain your flexibility. most importantly…
have fun working out!
oh, and if you’re wondering, the song is by DMX and is called “Right or Wrong”.
52 Responses to “Power Of The Squat”
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Wow! That was helpfull. I have been reglarily practising the Siu Nim tau stand for 20 minutes – more or less on stubbornness on muscle alone – and it gave me the ususl: burning shaking legs, hurting knees – the whole lot. LOL.
Now I tried this: turning off the leg muscle as you indicated. And voila´half an hour without any of the usual horse(stance)s…t . Thanks a lot.
Would there be the slightest chances that you are ever considering a europe tour for teaching?
))
Oh, and by the way. the soundquality was pristine this time
have a nice day
martin
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Jin Reply:
October 16th, 2009 at 11:28 am
yay, glad it’s helped you, and a half hour standing is awesome! keep it up, bro.
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Jin Reply:
October 16th, 2009 at 9:10 pm
who knows, Martin, i’d luv to go out there and do a seminar, but, at this time, i have to focus on earning a living, paying the bills, building the website. hopefully one day, i’ll be able to do that. that would roxxx!
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thanks, thanks, thanks sifu jin!:)
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Jin Reply:
October 16th, 2009 at 11:28 am
ur welcome!
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I like this category alot, nice idea and good video.
thanks jin.
Michael
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Jin Reply:
October 16th, 2009 at 11:29 am
thanks, Mike, glad you’re enjoying the tutorial, peace!
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Holy fuck, Jin is the new Bruce Lee!!!!!!!!! OMG!!!
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Jin Reply:
October 16th, 2009 at 9:05 pm
lol..i’m too old to be the new Bruce Lee..haha. one of you young bucks will have to fill that role for us all! =D
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is that a similiar movement to last movement in biu jee? the standing up?
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Jin Reply:
October 17th, 2009 at 3:18 pm
no it’s not the same. but the “concepts” are the same as in the siu nim tau form.
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Jin Reply:
October 17th, 2009 at 3:21 pm
biu jee form is all about “recovering your structure” once you completely lose it. this video is about never losing your structure in the first place. that’s why i say it has more to do with siu nim tau form than the biu jee form.
that’s also why many “masters” of wing chun say that the “siu nim tau” form is the most important, because if you never lose your structure, you don’t have to rely on the other forms.
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That is cool. another new way to practise.
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Jin Reply:
October 18th, 2009 at 4:17 pm
yay!
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HI Jin,
This has been immensly helpful and the timing iand choice of this video is almost spooky in terms of relevance.
I now now why my knees have been hurting!
I now find that the pelvic tilt on the way up helps me lift better. I agree with you totally about ego stroking, at present i find 10kg each side is more than enough to deal with, having incorrectly messed about with 40kg in the gym. Hindsight hey!
Really thanks you
Saj
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Jin Reply:
October 18th, 2009 at 4:18 pm
Hey Saj, i read your mind! =D keep practicing, keep growing, peace!
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20-30 min to practice the Siu Nim Tao form is good. Praticing it for 1 hour at least, everyday, when one can, as relaxed as possible, that’s even better!
I know some people that have to pratice just Siu Nim Tao for several month before they even start learning single hand chi sao…..
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Jin Reply:
October 18th, 2009 at 4:20 pm
Hawkins Cheung didn’t teach us the second form for about three years. it took me awhile but finally realized why he was doing, which was making us focus on the “quality” of movement rather than just getting through forms.
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Nikoo033 Reply:
October 19th, 2009 at 12:37 pm
Yes, that’s what I meant. I know some people that have to practice just Siu Nim Tao for at least one year before being taught the second form….
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An excellent lesson Jin on how to do the squat right! The website looks awesome Jin looking forward to more great videos. Definatly nutrition videos would be good to help people so we all have the energy for training. All the best buddy!
David
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Jin Reply:
October 18th, 2009 at 4:20 pm
thanks, David!
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JIn did you mention DMX at the end of this weeks write-up? Please don’t get all ghetto fab-buh-luss up in here, up in here! Next, you’ll be promotin’ http://www.ohellnawl.com
Love’n it man, love’n it [picture me winking and giving you the finger pistols like Sammy Davis]
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Jin Reply:
October 18th, 2009 at 7:45 pm
hahah…nice visual, it’s stuck in my head! =O
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Jin Reply:
October 19th, 2009 at 1:56 pm
is that you’re website, Dallas? it’s pretty cool! =D
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Sifu Jin,
Great video on the squat. I had given up doing the squat cuz of all the pain from doin it wrong. Now I can add it back into my training routine. Thanks a bunch.
On the stance, when I do it in dojo instead of the horse stance, people look at me funny. My response is “It’s effortless and I can do it all day with no strain or pain”.
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Jin Reply:
October 22nd, 2009 at 12:20 pm
glad the video has helped you, keep it up!
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What are the muscles called behind and around the pelvic? I have been looking for a good video on Hindu squatting, but the ones I have seen start with your arms then pulled back under your wings then your arms fluidly go down as you squat , but it shows that the squat is done perfectly with a straight back and the person is on his tip toes. and sets off again into an upright position from hi tiptoes…I think yoga does it that way to. I definitely take all of your videos to heart and sometimes to spirit when I can, as I will this one. The reasons for this comment are to familiarize myself with individual comfort levels in Hindu peoples. All cultures are different in some respects when it comes to maintaining body health and all have there own masterful techniques. That is another email though. I just wanted to ask about proper Hindu squats and if your video hits it on the nose. Thanks a bunch Jin.
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Jin Reply:
October 23rd, 2009 at 10:04 pm
the entire area surrounding and supporting the pelvic, we call the “core”. which includes the abs, lower back and oblique muscles. think of it like a weight belt that powerlifters use around their waist.
i’m not sure about the yoga squats. but raising to your toes will only compromise your spine and put pressure on your knees.
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hey jin
thanks for the great video
i’ve been working on squats, and just tried the way you suggested
however, i still feel my knees cracking..it only lasts for the first few reps though
is that technique? or is my knee just abit messed up?
thanks
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Jin Reply:
October 23rd, 2009 at 10:05 pm
sounds like you need to stretch your tendons and joints and also make sure to drink plenty of water during your workouts. stretch stretch and more stretch!
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Elliot Reply:
October 28th, 2009 at 3:37 am
thanks jin
any stretching techniques you’d recommend?
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Jin Reply:
October 28th, 2009 at 10:57 am
let me see what i can put together.
Elliot Reply:
October 29th, 2009 at 4:13 am
thanks a lot jin =]
you’re great!
would love to see more videos coming up
Thanks Sifu. We’ve gotta get you some merchandising to market your brand! Tees, sweats, hoodies, books and DVDs.
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Jin Reply:
October 23rd, 2009 at 10:06 pm
rofl…put my face on a tee…sweet! =D that would be so scary…and funny..lol
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hi, could u do more on physical fitness vids please . i want the increase it for my wc and im thinking about joining the brittish army but i want to be careful as my sifu recommended no weights and some fellow students have suffered back injuries and other problems.
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Jin Reply:
October 26th, 2009 at 5:50 pm
i will try my best to get out more videos. peace!
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sorry ‘ i want to increase it’
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Omg! Thx It really helped me^^
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Jin Reply:
October 30th, 2009 at 7:42 pm
glad it’s helped you, peace!
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Well done explanation as always!
i have a question:how can u not tense the leg muscles in the wc stance?
i mean i can stand relaxing the back leg musces…but never the quadriceps!!!
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Jin Reply:
November 4th, 2009 at 11:22 am
stretch, stretch and more stretch…flexibility is the key to staying relaxed and also control your breathing..and stretch!
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i will stretch more and let u know about my progress
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Thanks a bunch this video helped. I tried doing squats before and I would always end up with my knees and back hurting. i asked around if i was doing it wrong and the reply would usually be because I was fat. but after i tried how you showed us I didnt hurt my back and knees so thank you tons master Jin. I can’t do very much but at least now i can do them right and maybe lose some weight^^. Again thank you
Jeremiah – Daisuke
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Jin Reply:
November 15th, 2009 at 9:13 pm
hey Jeremiah, that’s great! it’s comments like yours that keep me going, keep it up!
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hi just wanted to ask did u watch the moview yip man (ip man) and did u like it.and 1 more thing do u think that master yip realy did fight like that?
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Jin Reply:
November 23rd, 2009 at 10:21 am
fun movie, just remember that it’s a movie and donnie yen isn’t a wing chun practitioner. but he did a good job portraying Yip Man.
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Amazing!
What you are doing with this website, helping people and teaching the ART is forcing me to become a better person.
Thanks for inspiring all of us.
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Jin Reply:
December 9th, 2009 at 7:24 pm
yay..that’s what it’s all about! =D
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When i do the sil lim tao the tension is still there on my legs.my legs still feel shaky after only awhile.I did oush out my pelvic and put all my weight on myt heels already but my legs get sore over time.Please help me on this.
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very nice, i’ve always wondered how can I “unstress” my knees. because sometimes while doing the SLT my knees starts to hurt like hell >_< and i've already have some knee problems.
i gonna try that in the future
ty for nice instruction and my knees will thank you too if they could talk
p.s. nice work, keep it up!!
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Jin Reply:
February 27th, 2010 at 6:09 pm
glad it’s helped you! that’s what the tutorial is all about
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