蹲牆功 - Advanced Face The Wall Squat Technique

This exercise is level 2 in the Face the Squat exercise developed by a group of Chinese Kung Fu masters in the mid-1900s. There is a higher level which is to make a fist and put it in front of your nose while squatting. If you can do that then try with two fists -- one infront of the other, of course.

The main purpose of this exercise is to straighten and strength the back, and to strength your internal organs. Along the way, you will have strengthen your legs, feet, tendons,etc.


Info in Chinese: http://www.hxzng.org/xiaogongfa2.htm and http://www.hxzng.org/

Progression:
- squat all the way down
- squat with heel on the ground
- squat facing and holding a tree or a hand rail preventing the knees extending over the toes
- squat facing a wall without grabbing anything
- squat facing a wall with feet touching the wall
- (Level 1) squat facing a wall with feet and knees together and touching the wall. No shoes.
- squat facing a wall with fee together, touching the wall and arms raised high.
- (Level 2) With arms behind the back, wrist against wrist
- (Level 3) With one fist held in front of nose
- with two fists held in front of nose

Before you start, relex for a few minutes. Slowly go down and INHALE when you feel the need to inhale.
When you cannot go down anymore, wait until you feel like to exhale then slowly stand up with your exhale.
Each set is 50 repetitions. Work you way to be able to do a full set and then do a few sets a day. Go slowly. Usually takes a few months to get to the next level. Took me 2 years practicing to make this video.

WARMING: Never do this without a wall because if your knees extend past your toes this exercise can cause knee pain and injury.

If you look carefully you can see that I cheated. My toes are supposed to touch the wall. Need more practice.

Category:

Sports

Tags:

• 蹲牆功
• Face
• The
• Wall
• Squat
• Internal
• Qi
• Kung
• Fu
• Technique
• Fitness
• Exercise
• Knees
• Back
• Thigh
• Strength
• Zhineng
• Qigong
• 智能气功

[MustacheVerra]

Interesting. 

[JordanSpecops123]

@puppyXslayer This isn't a weighted squat. It doesn't matter whether his back rounds or not. It's about getting all the way to the floor with his knees and feet together

[jw934]

@puppyXslayer That is me doing the squats. Do you also practice with the feet closed and knees closed and wrists aligned behind the back? I have yet to see a video of anyone else doing this on any video sites including the Chinese ones. If you see any please let me know.

[jw934]

@puppyXslayer I am not sure what is the correct form that you mean. Could you post a video response? I will try it your way once I see how it is supposed to be done.

[puppyXslayer]

horrible form, you round your lower back at the bottom

[VladtheEmailer]

Excellent! Ming Men is open!

[jw934]

@t357600014 I see dozens of variations on the Internet. Here is the form closest to what I was taught: google for 3、背手蹲墙：(1)双手十字交叉，掌心向外，置于后腰命门处。­经过“撑臂蹲墙”，起落时身体平衡，不会后仰，就可以练此式

My video shows level 3 described in this article. I can do level 1 without shoes and touching the wall, but I can't do levels 4 and 5 at all.

[jw934]

@t357600014 here is a diagram showing my version on the left. The middle picture is the real advanced version and I cannot even come close to doing it. image.baidu.com/i?ct=503316480­&z=&tn=baiduimagedetail&word=%­C3%E6%B1%DA%B6%D7%C7%BD%B9%A6&­in=13203&cl=2&lm=-1&pn=114&rn=­1&di=41832664545&ln=196&fr=&fm­q=&ic=&s=&se=&sme=0&tab=&width­=&height=&face=&is=&istype=