Posted on April 6, 2023June 21, 2024 by Ashe Higgs

How Can I Improve My Martial Arts Grip Strength?

Improve Your Martial Arts Grip Strength With Jedd Johnson

Are you tired of losing your grip during intense martial arts sessions? Do you find yourself wondering, “How can I improve my martial arts grip strength?” Look no further! In this exclusive interview, I sit down with Jedd Johnson, a grip strength expert and top competitor in grip sport, to discuss the secrets of developing exceptional grip strength for martial artists.

With an impressive list of accomplishments under his belt and years of experience honing his craft, Jedd shares invaluable insights on different types of grip strength, effective training tools, and common mistakes to avoid. Stay tuned as we dive into the world of grip strength training and unlock the potential to elevate your martial arts game to the next level!

Disclaimer Notice

Jedd Johnson, Master of Grip Sport

Ashe Higgs: Jedd, can you give us a brief intro to your background and how you got into strength training and grip strength training specifically?

Jedd: My journey with lifting started when I played baseball and basketball in high school, but I was always inspired by movies like Rocky and pro wrestling. After an injury ended my baseball career, I got serious about strength training, exploring bodybuilding, powerlifting, and Olympic weightlifting. My strong point was overhead work, which led me to compete in strongman contests.

In 2003, I learned about a grip contest in Punxsutawney, Pennsylvania. I figured grip training would benefit strongman, so I signed up. Injuries eventually took me out of strongman, but I continued with grip training, and it’s been my main focus since 2006.

Ashe Higgs: Impressive! And you have quite a list of accomplishments in grip sport, right?

Jedd: Yeah, I’ve won the national championship in my weight class or overall several times. My first overall win was in 2014, and I’ve either won or taken second place every year since. I’ve also been in the top 10 list for grip sport over the last 20 years.

Grip Strength for Martial Artists

Ashe Higgs: Fantastic. Now, let’s talk about the application of grip strength in martial arts, which is the focus of our audience.

Jedd: Absolutely. I actually have a product called “Grip Training for MMA Athletes,” which demonstrates how grip strength can benefit martial artists. Developing full-body strength, including grip strength, can give you a significant advantage in martial arts.

Master of Grip, Jedd Johnson
thegripauthority.com

Key Takeaways

Start with one day a week of intense lower arm training and gradually increase.
Start with a full-body general warmup before moving on to grip training.
Gradually work towards specificity, moving from full body to arms, and then grip training.
Combine grip training with existing movements for time efficiency and effectiveness.
Integrate grip training with multi-joint exercises for the upper body, like pull-ups with rolling handles or using fat grips on dumbbells for rows and curls.
Utilize thick bar training and open hand exercises for general hand strength.
Focus on low reps for building absolute grip strength (3-5 sets of 3-5 reps).
Include exercises that promote blood flow in your hands for recovery, such as sledgehammer finger walks, rotation balls, sledgehammer rotations, extensor work with rubber bands, rice digs, or sand digs.
Monitor your results closely to avoid overtraining and promote recovery.

Types of Grip Strength

Ashe Higgs

Alright, let’s dive a bit deeper into grip strength training. Many people might only think of crushing strength, like closing grippers. Could you give us a breakdown of the different types of grip strength and how they’re organized in competitions?

Jedd

Definitely. There are three main types of grip strength:

Crushing.
Pinching.
Support grip.

Captains of Crush Grippers on Amazon

Crushing involves grippers and other exercises that require a dynamic movement of the fingers. Pinching is a type of grip strength where the thumb is the limiting factor. Examples include the two-hand pinch and block weight lifting. The last main type is support grip, which is static and requires holding onto a bar or a thick handle without any finger movement. Thick bar lifting is also part of support grip and includes exercises like the inch dumbbell and axle lifts.

Tools and Training Methods for Grip Strength

Ashe Higgs

What are some common tools and training methods for grip strength? In traditional martial arts, they had various tools for training grip strength, like the jar grip. Can you talk about some modern tools that people use?

Jedd

Certainly. There are numerous modern grip training tools available, like hub lifting, which is grouped with pinching exercises. There are also many rolling handles on the market made of steel, iron, or plastic, each presenting different challenges. The Saxon bar is another popular pinch implement, similar to an axle or thick bar deadlift. Some other common implements include the IronMind Little Big Horn, which resembles a cone and is used for training to pick up anvils.

nigiri game — traditional gripping jars, or Nigiri Game in Japanese

In grip sport competitions, we often see medleys, which are a series of challenges to be completed within a time limit, and vertical support exercises, which require gripping an object in a vertical position. All these different tools and exercises help athletes develop a well-rounded grip strength, essential for various applications, including martial arts.

Unconventional Tools and Fun Training Techniques

Ashe Higgs

So we’ve discussed different types of grip strength and various training tools. What are some unconventional tools for training grip strength, or some that are just fun to train with?

Jedd

One of the more uncommon and challenging tools is the Finnish ball. It’s a ball that sits on top of a plate and pins directly to a loading pin, requiring a key pinch grip. The key pinch can be very frustrating, especially for individuals with large hands, as they’re unable to cover the ball as well as someone with smaller hands. However, this evens the playing field for competitors with smaller hands. The hub is another implement where having large hands can be a disadvantage.

Ashe Higgs

The key grip is also essential in techniques like tearing decks of cards. I believe this type of grip involves more of the intrinsic muscles of the hand rather than finger or wrist flexors.

Jedd

That’s correct. Developing strength in the key grip can be beneficial in various applications, like gripping someone’s Gi or clothing material during martial arts. It’s essential to have strength in different ways.

The author ripping a deck of cards in half.

Training Tips and Guidelines

Ashe Higgs

I’m looking for general guidelines on warmup and cooldown, volume, intensity, and training frequency, and how to avoid overtraining and keeping hands healthy. Can you give me some tips on these aspects?

Jedd

Certainly. For warmup, start with a full-body general warmup before moving on to grip training. Bodyweight squats, light barbell squats, goblet squats, push-ups, presses, and curls can help. Gradually work towards specificity, moving from full body to arms, and then grip training.

Regarding loading and volume, I recommend focusing on low reps for building absolute grip strength. Aim for 3-5 sets of 3-5 reps, or even lower if you want to peak your strength. Keep in mind that everyone is different, and factors like your job and daily hand use will affect your ability to handle the volume in grip training.

To avoid overtraining and promote recovery, monitor your results closely. If you’re not seeing progress, it could be due to technique flaws or doing too much without enough recovery. To aid recovery, focus on exercises that promote blood flow in your hands, such as sledgehammer finger walks, rotation balls, sledgehammer rotations, extensor work with rubber bands, rice digs, or sand digs. These exercises can help keep your hands healthy and improve recovery time.

Beginner’s Grip Strength Training for Martial Arts

Ashe Higgs

For beginners looking to improve grip strength for martial arts, what would you recommend in terms of training schedule, volume, and intensity?

Jedd

I work with a lot of wrestlers, and we focus on integrating grip training with multi-joint exercises for the upper body, like pull-ups with rolling handles or using fat grips on dumbbells for rows and curls. Starting with one day a week of intense lower arm training and gradually increasing from there is a good approach. Exercises like wrist curls, reverse wrist curls, and reverse curls with an easy curl bar can help introduce grip training stresses to beginners. Thick bar training and open hand exercises are also beneficial for general hand strength.

Ashe Higgs

What do you think is the lowest hanging fruit in training grip strength for martial arts?

Jedd

Integrating grip training with exercises that martial artists are already doing is a practical approach. Using thick bars, hanging globes, or cannonballs for pull-ups and other exercises helps develop grip strength without adding extra isolated exercises. The key is to combine grip training with existing movements, which can be both time-efficient and effective.

Shop Fat Gripz on Amazon

Common Mistakes in Grip Strength Training

Ashe Higgs

What are some of the most common mistakes that beginners make when they start grip strength training?

Jedd

One common mistake is trying to do too much too soon, which can lead to injuries in the forearm or elbow. It’s important to start with conditioning and gradually increase the intensity and volume of training. Another mistake is focusing too much on grippers. While grippers are a popular and convenient way to train grip strength, the strength developed from grippers doesn’t always correlate well or carry over to sports performance. It’s crucial not to rely solely on grippers for grip training and to incorporate a variety of exercises to improve overall grip strength.

Ashe Higgs

That makes sense. And you know, going back to what we were saying at the beginning, there are basically three different types of grip strength, and crushing strength displayed with grippers won’t necessarily transfer over to an activity like martial arts or wrestling, because you can’t completely wrap your fingers around your opponent the same way you would with grippers. So with that, why don’t you tell us a bit about your coaching programs and where people can find you?

Jedd Johnson’s Coaching Programs

Jedd

I have two coaching programs. The first one is a basic instructional website called thegripauthority.com. It has around 1,000 posts on grip training, including a few on martial arts training. Most of the content is focused on grip sport training, but the techniques covered can help iron out many factors that athletes need to contend with when trying to perform well on any given implement.

The second coaching program is more of a virtual coaching setup. I create a week-long program for clients based on their needs. About 50% of my clients are grip sport competitors, while the rest are looking to improve their grip strength for other reasons. I’ve worked with people training for the Marines and others who needed to meet specific physical requirements. I set up a week’s worth of work for them, and they complete the training and send it back to me. I update it every week, as it’s challenging to set up multiple weeks of training for those with less experience in grip training.

This coaching program is called the Grip Task Force. We start with a coaching call to identify the client’s goals, and then I send them a week’s worth of training. They send it back, I update it, and we do a follow-up call every two weeks for Q&A and video analysis. During their time in the Grip Task Force coaching program, they also get access to thegripauthority.com for additional resources and information.

You can find me and my coaching programs at thegripauthority.com and by searching for Grip Task Force online.

Conclusion

As we conclude our insightful discussion with Jedd Johnson, we are left with valuable knowledge and methods to improve our martial arts grip strength. We’ve delved into the various types of grip strength, explored both conventional and unconventional training tools, and learned how to avoid common pitfalls in our training. With Jedd’s expert guidance, martial artists from all disciplines can now take their grip strength to new heights and unlock untold potential in their practice. As you embark on your own path to grip mastery, remember the wisdom shared by Jedd and embrace the power of a strong grip to achieve unparalleled success in the world of martial arts.

I extend my heartfelt gratitude to Jedd for taking the time to share his expertise and insights with me. His dedication to the art of grip strength and passion for coaching others have made this interview truly enlightening. Jedd’s emphasis on technique as a crucial factor in grip strength development reminds us that, like martial arts, proper coaching can save years of trial and error in our quest for mastery.

To all our readers looking to improve their grip strength for martial arts or other pursuits, we highly recommend considering Jedd’s coaching programs, such as The Grip Authority and Grip Task Force. With his guidance, you can unlock the secrets of exceptional grip strength and hone the techniques that will elevate your performance to new heights. Don’t miss this opportunity to learn from a true expert in the field and enhance your martial arts journey with the power of a strong grip.

Support My Work

Show Some Love

If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

Consider our small group or online martial arts classes to start your practice.
Explore our other articles to deepen your understanding.
Book a free discovery call to find out if one of our programs is right for you.

Join us and unlock the secrets of the Old Masters!

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

Posted on April 5, 2023August 20, 2024 by Ashe Higgs

From Shaolin to Science: An Ancient Secret of Health & Performance

Introduction

Picture this: Shaolin Temple in ancient China, a revered sanctuary where martial arts masters demonstrate incredible feats of strength, agility, and control. We might rightly assume these masters possess a hidden secret that allowed them to achieve such greatness. But, astonishingly, the secret lies not only in their dedication and discipline but also in their intricate knowledge of often-overlooked muscles of our bodies, including one that may surprise you – the tongue!

Welcome to another installment of Fit-To-Fight, the series where we explore the intersection between ancient practices and modern science as part of a more natural way of living.

This series aims to help you experience your best physical and mental health by incorporating these practices into your life. We explore exciting topics that will get you thinking about your fitness and martial arts routine in a whole new way.

Long-time students of meditation should recognize the instruction to keep the tongue pressed to the roof of the mouth, but have you ever wondered why that was important?

In her book Smart Moves, Carla Hannaford postulates that this stimulates the RAS (reticular activating system), increasing arousal. But is there more to the story than just helping to prevent sleepiness during meditation?

Key Takeaways

Embrace the interconnectedness of our body, from our toes to our tongue, to enhance overall well-being and stability.
Understand the importance of strong and stable feet as the foundation of our body, affecting posture, mobility, and overall health.
Recognize the fascial connections between our feet, core, and tongue, and use this knowledge to enhance core activation.
Appreciate the power of our body’s interconnected systems and strive to nurture and strengthen each component for a balanced, healthy life.

Neigong

The Old Masters were visionaries who discovered profound insights into the nature of the human body and its intricate workings. Through their wisdom and experience, they developed a series of exercises known broadly as nèigōng 內功 (inside + work). These “internal exercises,” passed down through generations, were designed to cultivate unusual strength, power, and overall well-being by focusing on the interconnectedness of various body systems.

Central to the teachings of the Old Masters is the understanding that the key to optimal health and performance lies in respecting the complex relationships within the body rather than treating it as a collection of isolated parts. The Old Masters believed that every component, from our toes to our tongue, plays a crucial role in generating power while maintaining balance.

A Hidden Muscle’s Connection To Stability

One of their groundbreaking insights was recognizing the tongue’s importance in posture, stability, and overall health. They realized that the tongue is a critical link in the body’s overall balance and core strength. By incorporating proper tongue posture into their practice, the Old Masters could foster better alignment, improved breathing, and enhanced performance in martial arts.

The secrets of the Old Masters were once shared only amongst a select few in remote villages or within hidden caves and the secluded temple halls atop mist-shrouded mountains. Yet, their wisdom still holds today. Modern research continues to validate their ancient teachings, once known only to a privileged few. Their holistic approach to understanding the human body laid the groundwork for a deeper appreciation of the delicate balance required for optimal health, performance, and longevity.

By revisiting the profound insights of the Old Masters and integrating their teachings into our modern lives, we can unlock the secrets to greater strength and power and a more harmonious, healthy life. Their timeless wisdom illuminates the path toward a greater understanding of the human body and its incredible potential.

The Impact of Poor Tongue Posture

In the modern era, Dr. Steven Lin, a leading dental expert from Australia, has observed that poor tongue posture often correlates with bad spinal posture and breathing issues. This misalignment of the tongue can lead to a series of undesirable consequences, such as forward head posture (contrary to the Old Masters’ advice to “suspend the crown”), mouth breathing (resulting in less efficient oxygenation of the brain and working muscles), a narrow jaw, crooked teeth, and sleep disorders.

Dr. Lin explains that a strong and well-positioned tongue is crucial for toxin clearing and lymph drainage. He emphasizes that most people are unaware of the significance of tongue posture and its unique ability to move in various directions. The tongue’s movements help to drain the lymphatic system. Dr. Lin suggests practicing tongue exercises, including extending the tongue and moving it side to side or from the floor of the mouth to the palate, to promote proper lymphatic drainage and maintain oral and neck health. Dr. Lin’s observations shed light on the critical role of tongue posture in our overall health.

A crucial aspect to consider when discussing tongue posture and forward head position is the effect on airway size. With the head forward and the tongue low in the mouth, the airway is reduced, leading to decreased oxygen intake. This reduction in airway size can significantly impact athletic performance, as the body cannot oxygenate the brain and working muscles efficiently.

Furthermore, an unstable head and neck position due to poor tongue posture or mouth breathing can compromise the body’s capacity to absorb blows in martial arts or contact sports. With an unstable head and neck, athletes are more prone to knockouts and may struggle to maintain their balance and coordination during high-intensity activities.

The Surprising Importance of Tongue Posture for Core Stability

The Fascia & Intrinsic Muscles

Enter the world of Anatomy Trains, a revolutionary concept for understanding how our muscles and connective tissues are interconnected. Thomas Myers developed the theory highlighting the interconnectedness of our muscles, fascia, and bones throughout the body.

“By utilizing the work of Thomas Myers’ Anatomy Trains®, we have a framework of connected myofascia which looks at the body through continuous lines of relationship, instead of individual muscles.”[1]

Fascia is a specialized connective tissue that surrounds and interconnects muscles, bones, organs, nerves, and blood vessels throughout the human body. This fibrous network provides structure, support, and protection while enabling the transmission of forces during movement. Fascia is composed of collagen, elastin, and ground substance, which together create a flexible and resilient web of tissue.

Intrinsic muscles originate and insert within the same structure or body part, allowing precise and refined movements. These muscles are often small and located deep within the body, primarily to stabilize joints and maintain posture.

Examples of intrinsic muscles:

Intrinsic hand muscles: These muscles are responsible for fine motor control of the fingers, allowing for precise movements such as typing, writing, or playing a musical instrument. Key intrinsic hand muscles include the lumbricals, interossei, and the thenar and hypothenar muscles.
Intrinsic foot muscles: Similar to the intrinsic hand muscles, these muscles help control the fine movements of the foot and toes, providing stability and balance. Examples include the lumbricals, plantar interossei, dorsal interossei, and the muscles of the plantar arch.

Floor To Core & Toes To Tongue

Like the Old Masters, Meyers’ fundamental premise is that the body is a single, continuous structure rather than a collection of isolated parts.[2] This holistic approach allows us to better understand how the body functions and moves as a whole.

One of the key components of the Anatomy Trains model is the deep front line. This fascial connection runs from the inner arch of the foot through the middle of the body and all the way up to the tongue and jaw muscles. This deep front line serves as a crucial link between the core and the extremities, ensuring a stable foundation for all our movements.

The human body is an incredible, interconnected system, with our feet playing a vital role as the foundation. When our feet are stable and supported, they help to keep the rest of our body in balance. However, if our feet are weak or unstable, this can cause a ripple effect that compromises our posture, mobility, and overall well-being. In my martial arts classes, I frequently remind my students that “all power comes from the ground.”

The Foundation of Stability: Foot-Core Connection

Dr. Emily Splichal is a functional podiatrist and author of “Barefoot Strong” based in Scottsdale, Arizona, who embraces Meyers’s work. She explains that an unstable foot can lead to instability in other parts of the body. For instance, when our feet are not properly supported, it can affect our pelvis, hips, and core muscles, making it difficult for our body to maintain stability during dynamic movement.

Barefoot Strong on Amazon

In an interview with fitness influencer and podcaster Ben Greenfield, she said, “Our feet, from a neuromuscular perspective, from a fascial perspective and then, of course, from a biomechanical perspective, is our body’s foundation, and this means that if our foundation is not stable, again fascially, neuromuscularly, biomechanically, the rest of your body cannot be stable.”

To develop strong and healthy feet, it is important to engage in exercises that activate the intrinsic muscles of our feet and core muscles simultaneously. Dr. Splichal refers to this process as the “floor-to-core cascade.” This method helps to build a stronger connection between our feet and the rest of our body, enhancing overall stability and performance.

One exercise that Dr. Splichal recommends is the “short foot” exercise. This involves standing on one foot and pressing the toes firmly into the ground while simultaneously lifting the arch. By practicing this exercise regularly, we can train our brains to create a stronger mind-muscle connection, leading to improved balance and stability.

“Our center of gravity, which is where our core is, needs to be in direct communication with our foundation.”
~Dr. Emily Splichal

The cues used by Dr. Splichal for the short foot exercise are nearly identical to coaching cues we use in I Liq Chuan training.

Breathing Life into Core Activation

In addition to focusing on our feet, it is crucial to engage our deep core muscles. Dr. Splichal highlights the importance of the pelvic floor, transverse abdominals, and diaphragm in maintaining a strong core. Breathing exercises help to activate these muscles and further enhance the connection between our feet and core.

Continuing her interview with Greenfield, Dr. Splichal says, “Why I emphasized from foot-to-core is that I don’t want just the foot to be strong because the foot, even though it’s our foundation, doesn’t work in isolation from the rest of the body.

We always want to think of the body from a global perspective, and from a global perspective, the center of where all of our action and our power and stability comes from is obviously our core, right? So our center of gravity, which is where our core is, needs to be in direct communication with our foundation, hence foot-to-core. Now when I focus on the core, the part of the core that I’m referencing is the deep core.

Call it the intrinsic core if you want, so then it matches the foot anatomy terms; we’ll just go with it. The intrinsic core would be the pelvic floor, transverse abdominal, so it’s kind of those deeper abs, Pilates muscles if you want to call that, and then those muscles actually connect to your diaphragm. So the way that you engage the deep-core pelvic floor with the diaphragm means that we have to be talking about breathing while we’re doing this.”

Connecting the Dots: From Toes to Tongue for Enhanced Stability

Now from a fascial line perspective, your intrinsic foot muscles actually connect through fascial lines to your pelvic floor, into your diaphragm, and then I’m going to add onto it, which was not in the book, and then it goes all the way up into your tongue. So when you’re doing these activations, I’m going to cue the tongue as well.”

A stable core is essential for transferring force effectively. The connection between tongue posture and core support, spinal, hip, and leg strength might be the key to unlocking hidden reserves of balance, stability, and power in your martial arts practice.

Pro Tips

Press the tongue against the roof of the mouth during foot-to-core activation exercises to strengthen fascial connections and improve overall stability.
Practice the “short foot” exercise to build a stronger mind-muscle connection and improve balance and stability.
Engage deep core muscles, including the pelvic floor, transverse abdominals, and diaphragm, to support and strengthen our body’s foundation.
Incorporate mindful breathing exercises to further enhance the connection between our feet and core muscles.

For martial artists, understanding these deep, internal connections has profound implications. The teachings of the Old Masters emphasize the importance of a strong core and stable foundation, achieved through proper alignment, breathing, and body mechanics. Focusing on tongue posture can enhance our core stability, improve our balance, and generate more powerful strikes.

A Living Master Speaks

The Old Masters spoke of “tendon power,” a concept deeply intertwined with their teachings on nèigōng. At the heart of Shaolin kung fu, two renowned sets of nèigōng, the Yìjīnjīng 易筋經 (Muscle/Tendon Changing Classic) and Xǐsuǐjīng 洗髓经 (Marrow/Brain Washing Classic), exemplify these ancient practices. These exercises were designed to cultivate strength, flexibility, and vitality within the body by focusing on the interconnectedness of our muscles, tendons, and fascia.

A key aspect of nèigōng is coordinating our breathing and movement with focused attention. The Old Masters taught yì dào qì dào lì dào 意到氣到力到 (attention arrives, energy arrives, power arrives). It takes immense focus and physical effort to maintain constant activation of the intrinsic muscles while performing these exercises.

Today, a living master, Sam FS Chin, the founder of Zhong Xin Dao, teaches this principle by describing the activation of the intrinsic muscles as “stretching and pressurizing.”

Furthermore, GM Sam Chin emphasizes the importance of “squeezing down to the bone” and “radiating out from the bone to the ligament, tendon, and out to the skin, and back to the bone.” These references to training the tendon and the skin suggest the significance of the fascia and intrinsic muscles in these ancient practices.

意到氣到力到 (attention arrives, energy arrives, power arrives)

Conclusion

The Old Masters unlocked the secrets to extraordinary strength and balance, secrets hidden (not quite) in plain sight. These wise visionaries discovered the critical role of muscles like the tongue in posture, stability, and overall health. Their profound insights passed down through generations, have been preserved in the form of nèigōng – a series of esoteric exercises that emphasize the interconnectedness of the human body.

Fast forward to the modern era, practitioners at the edges of modern science and medicine are making fascinating observations that validate the wisdom of the Old Masters.

To unlock our hidden reserves of balance, stability, and power, it is essential to integrate our body, from our feet to our crown. By pressing our tongue against the roof of our mouth during nèigōng, we can deepen the activation of our core muscles, strengthen fascial connections, and ultimately improve overall stability.

Unlock The Secrets

By embracing the ancient wisdom of the Old Masters, we can unlock the secrets to a healthier and more powerful existence. So, the next time you practice martial arts or focus on your fitness routine, remember the wisdom of the Old Masters and let your tongue lead the way to a world of balance, stability, and strength.

Despite the mechanistic nature of nèigōng outlined above, many individuals seek more mystical explanations, as they believe it lends an air of mystery and exclusivity to these teachings. However, the true essence of nèigōng lies not in the mystical but in the diligent practice of these exercises, consistently and repeatedly, with focused attention. The ultimate secret is hard work.

Show Some Love

If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

Consider our small group or online martial arts classes to start your practice.
Explore our other articles to deepen your understanding.
Book a free discovery call to find out if one of our programs is right for you.

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Read more about Ashe here…

Disclaimers & Conflicts of Interest

References

Nemetz, Laurice D., and James Earls. “The connected body: Born to walk and dance. Bipedalis1n to artistic expression through the lens of Anatomy trains®.” Journal of Functional Neurology, Rehabilitation, and Ergonomics 7.1 (2017): 31-41.
Myers, Thomas W. “Anatomy Trains: Myofascial Force Transmission in Postural Patterns.” Fascia: The Tensional Network of the Human Body-E-Book: The science and clinical applications in manual and movement therapy (2021): 220.

Posted on March 29, 2023January 1, 2024 by Ashe Higgs

Karate

The Art of the Empty Hand

Karate is a popular martial art that has captured the hearts of millions worldwide. Its journey from Okinawa to the global stage has been exciting, with the art making its debut at the karate Olympics in 2020.

This ancient practice has also gained immense popularity in pop culture, thanks to iconic movies like the Karate Kid franchise, which inspired a whole new generation of martial arts enthusiasts, including me!

As a kid, I grew up without my dad, so the story of Daniel-san and Mr. Miyagi grabbed hold of my heart. Although I eventually pursued the Chinese martial art of I Liq Chuan, The Karate Kid played a huge role in my desire to learn martial arts. This article will take you on a whirlwind tour of karate’s history, styles, training methods, and relevance in the modern world.

Where Karate Originated

Karate originated in Okinawa, an island in Japan heavily influenced by Chinese martial arts. Karate was believed to be born out of the fusion between native Okinawan fighting arts and the Chinese Fukien White Crane style.

Fukien White Crane, a dance of elegance, weaves winding, coiling movements with explosive strikes. Emulating the white crane’s grace, practitioners flow effortlessly, harmonizing mind, body, and spirit. In this poetic dance, softness meets power, unveiling the art’s mesmerizing beauty and deadly prowess. (If you’re interested in learning more about the origins of kung fu, check out our article on that topic or read my article comparing Karate to Kung Fu here!)

When Karate Was Invented: A Martial Art Born of Necessity

It’s hard to pinpoint exactly when karate was invented, as it evolved gradually over several centuries. However, Okinawa’s turbulent history and the need for self-defense among its people led to the development of this unique martial art.

Okinawa, a small island in the Pacific, has a rich history of martial arts that dates back centuries. This island has faced much oppression, including the brutal control of the Japanese Shogun, resulting in the prohibition of weapons. This forced the Okinawans to develop their own fighting techniques, resulting in karate’s birth. Through karate, Okinawa found a way to defend itself. Through the centuries, karate has become an integral part of their culture and identity, embodying the spirit of resilience and determination of its people.

Karate Training Methods

Kihon: The Basics

Kihon, the foundation of karate, is more than just basic techniques. It is the building block of any art, the essence of the practice. It represents the very fundamentals of movement, and it holds the key to growth and development as martial artists. Kihon demands complete focus and dedication, forcing one to master the basics before moving on to more advanced techniques. It is a humbling reminder that even the most advanced techniques are built upon a solid foundation of discipline and hard work. Kihon is the bedrock of karate, the soul of the practice, and the key to success.

The Flow of Kata: Karate’s Fighting Patterns

Kata is not just a series of choreographed movements; it is a window into the very heart of karate. The kata sequences contain fundamental movement patterns of attack and defense, representing the very essence of karate practice. Each movement is infused with a deep sense of purpose and meaning, representing the culmination of centuries of martial arts tradition. Like kihon, kata demands complete attention, forcing one to focus on the present moment to hone movement to perfection. In kata, one discovers the beauty and power of karate, connecting with the soul of the art.

The Challenge of Kumite:

Kumite, the sparring aspect of karate, is a dynamic and exhilarating experience that requires intense focus, precision, and timing. It involves two (or more) practitioners engaging in mutual combat, using their techniques to test their skills and abilities. Kumite demands physical strength, agility, mental toughness, and strategic thinking. It is a reflection of the practitioner’s training, allowing them to put their skills to the test in a controlled environment. Through kumite, the practitioner can gain a deeper understanding of their art and develop the discipline and determination required to excel in their training.

Karate Training Tools: Makiwara and Nigiri Game

Makiwara

The makiwara is a traditional Okinawan training tool to develop punching power and technique. It consists of a padded wooden board mounted on a post, which karate practitioners repeatedly strike to condition their knuckles, wrists, and fists. The makiwara is designed to provide resistance and feedback, helping to improve striking accuracy and power.

Nigiri Game

The Nigiri Game is another traditional Okinawan training tool consisting of two large, heavy jars with narrow openings. Karate practitioners grip these jars to develop grip strength, forearm power, and wrist stability, which are crucial for effective striking and grappling.

Kobudo: Karate with Weapons

Kobudo, the practice of traditional Okinawan weapons, is often associated with karate, though it is a separate discipline. Many karate schools also teach kobudo as part of their curriculum. Some of the most common weapons used in Kobudo include the bo (staff), sai (forked truncheon), tonfa (handled baton), and nunchaku (linked sticks). Learning kobudo helps karate practitioners enhance their understanding of body mechanics, distance, and timing, which are crucial in unarmed combat.

Exploring Different Karate Styles

Shotokan Karate

Shotokan, the embodiment of the spirit of karate, is a martial arts style developed by Gichin Funakoshi and his son, Gigo Funakoshi. As a pioneer in popularizing “karate-do,” Gichin’s legacy is honored by the countless students who continue to train in his footsteps. Shotokan’s principles are rooted in the ancient art of karate, reflecting values of discipline, respect, and compassion. Through kata and kumite, Shotokan emphasizes the importance of mastering the fundamentals before advancing to more complex techniques.

The philosophy of Shotokan rests on the foundation of the Twenty Precepts of Karate, which emphasizes the importance of cultivating one’s character. Shotokan is more than just a style; it is a way of life that reflects each practitioner’s dedication, perseverance, and indomitable spirit.

Kyokushin Karate

Masutatsu Oyama’s Kyokushin Karate is a force to be reckoned with, embodying the spirit of discipline, strength, and determination. Oyama’s vision was to create a style of karate that would focus on direct hits to the opponent’s body with thrusts or kicks, deviating from other traditional schools of karate. With a dedicated group of teachers, Oyama’s organization grew, and they demonstrated his karate worldwide. Oyama hand-picked instructors who could market the style and gain new members, spreading Kyokushin throughout the globe.

Masutatsu Oyama, the founder of Kyokushin Karate, was an unstoppable force. He was famous for his incredible fighting abilities, honed through his legendary fights with bulls. These were no ordinary fights; Oyama would take on the bull with his bare hands, demonstrating his strength and skill in the most incredible ways.

Kyokushin Karate is also famous for its 100-man kumite, a grueling test of strength, endurance, and willpower. The kumite tests the practitioner’s ability to withstand intense physical and mental strain, pushing them to their absolute limits. Each fighter must take on 100 opponents in succession, each one challenging the fighter’s stamina, technique, and resolve. This is not a test for the faint of heart; it requires incredible dedication, discipline, and courage to complete. But for those who do, the reward is immense, as they emerge from the experience with a renewed sense of purpose and a deep understanding of their inner strength. The 100-man kumite is a true test of the practitioner’s spirit and a testament to the power of Kyokushin Karate to transform and inspire.

Goju-Ryu

Gōjū-ryū, the “hard-soft style” of Okinawan karate, blends the principles of hard and soft techniques from the Bubishi, the ancient martial arts book used by Okinawan masters. Gō refers to closed-hand techniques or straight linear attacks, while jū refers to open-hand techniques and circular movements. Gōjū-ryū incorporates both circular and linear movements, combining hard striking attacks with softer open-hand circular techniques for attacking, blocking, and controlling the opponent. Breathing correctly is essential, especially in the Sanchin and Tensho katas, which are core components of the style.

Gōjū-ryū originated from the teachings of Higaonna Kanryō, who integrated gō-no and jū-no kenpō into one system. His style became known as Naha-te, which included other earlier teachers such as Arakaki Seisho and the Kojo family style. However, Japan’s annexation of Okinawa and its defeat of China in the Sino-Japanese War led to the loss of the older schools of Naha-te.

Chōjun Miyagi was Kanryō’s most prominent student, who introduced Tensho, adapted from Rokkishu of Fujian White Crane, and formulated the Gōjū-ryū style, which emphasizes training for self-defense and cultivating intellect before strength. In addition, Miyagi believed karate-do should build character, conquer human misery, and find spiritual freedom. His philosophy of integrating hard and soft styles permeates the practice of Gōjū-ryū, both in karate and life.

Karate FAQ

What Is A Karate Uniform Called?

The karate uniform is called a Keikogi (稽古着). It is also known as dōgi (道着) or keikoi (稽古衣), or just gi for short. The design varies depending on the style and origin. Okinawan gis tend to be lighter and more breathable, while Japanese gis are heavier and stiffer. Judo and Brazilian Jiu-Jitsu gis are typically thicker and more durable, yet due to the nature of their respective sports, which involve more grappling and ground techniques that specifically use the gi. The Kung Fu style called Shuai Jiao also focuses heavily on “jacket wrestling” and uses a special top called the xiongpi 雄皮, or “hero skin.”

The gi holds the essence of discipline, respect, and tradition deeply ingrained in the martial arts culture. Wearing a uniform is more than just donning an outfit; it symbolizes discipline, readiness, and respect. Compliance with uniform standards goes beyond personal appearance; it reflects the values and principles we hold dear. In martial arts, it is a testament to our commitment to training, our willingness to learn, and our dedication to our art. The uniform is a unifying force that brings us together, forging a bond that transcends individual differences and strengthens our collective identity. It is a visual representation of the unity and cohesion that is the hallmark of martial arts training.

What Karate Belts Are There?

Traditionally, karate had no belts. Jigoro Kano, the founder of judo, contributed to the concept of kyu and dan ranks, which represent levels of expertise. The introduction of the belt system we know today followed, with the most common karate belt order in the US progressing as white, yellow, green, purple, blue, brown, and black.

Karate Belt Display on Amazon

Can Karate Be Self-Taught?

While self-directed learners can progress in martial arts, a highly qualified instructor can shorten the learning curve and spot weaknesses and mistakes. It’s always better to learn from a knowledgeable teacher who can guide you through the complexities of the art. In the 21st century, various online programs are now available for those who might not be able to get to a dojo regularly. We have a full article about the pros and cons of learning martial arts at home and online if you want to read more about this topic.

Can Karate Be Used For Self-Defense?

Karate can be an effective means of self-defense, especially for those who follow the Matrix of training. This sequence consists of 1. Remedial exercises, 2. Rehearsed drills, 3. Reactive drills, and 4. Resistance partner training (i.e., sparring). In particular, Kyokushin karate produces effective fighters who are well-conditioned for contact, making it a strong choice for self-defense.

Can Karate Beat Boxing?

Whether karate can beat boxing depends on the individual practitioner and their adherence to the Matrix of training. Boxers have an advantage in footwork and striking, as they specialize in those techniques and focus on targeting the head and face. On the other hand, karate practitioners have an advantage in leg kicks, sweeps, throws, and a more diverse arsenal of techniques.

Why Karate Doesn’t Work In MMA

Some argue that karate doesn’t work in MMA, but exceptions exist. For example, Lyoto Machida, a former UFC champion, successfully employed his karate skills in MMA. However, he also emphasized that adapting traditional karate techniques to meet the demands of the sport is necessary.

Karate Today: A Living Tradition

Amidst the backdrop of the 21st Century, karate still stands as a testament to the indomitable spirit of resilience and determination that lies deep within us all. A dance of grace and power, it weaves an intricate story of courage and wisdom, a living legacy that transcends the boundaries of its homeland. Born from the crucible of oppression, karate emerged as a beacon of hope, an embodiment of the human spirit’s ability to overcome adversity and rise above the challenges that life presents.

Through the elegant interplay of kata and kumite, practitioners of this ancient art form find stillness and strength in the harmonious union of mind, body, and spirit. Students are guided by the wisdom of the Old Masters; their teachings are etched into the very fabric of the art of the empty hand.

So let us honor the spirit of karate, for in the pursuit of mastery, we are all united in our quest for self-discovery, growth, and the pursuit of a life lived as the best version of ourselves. In the art of karate, we find not only a means of self-defense but a profound reflection of the human spirit and a celebration of the discipline and strength that lies within us all.

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Read more about Ashe here…

Disclaimers & Conflicts of Interest

Posted on March 28, 2023April 27, 2023 by Ashe Higgs

The Link Between Heart Rate and Overall Health

My friend Ryan over at RJB Health Coaching shared this fascinating article about the link between heart rate and overall health on his blog. Turns out, our resting heart rate can tell us a lot about our mortality risk and even provide clues about chronic stress. His article also dives into some helpful tips and tricks for managing stress and improving heart health. I highly recommend giving it a read!

Welcome to the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living. We aim to help you experience your best physical and mental health by incorporating these practices into your life. In this series, we explore exciting topics that are sure to get you thinking about your fitness and wellness routine in a whole new way.

a man checking his heart rate — Are Fitness Trackers Accurate?

Resting Heart Rate: The Best Indicator of Your Health?

Resting heart rate is a simple metric that could be the best indicator of your health. Just like an athlete’s heart rate can predict their performance in a competition, your resting heart rate can predict your risk of death from virtually any cause. Studies have shown that as your resting heart rate increases, so does your risk of dying.[1] However, even if you’re physically active and have a healthy lifestyle, an elevated resting heart rate still increases your risk of death.

An elevated resting heart rate can indicate that something may be wrong with your body. It reflects the amount of stress your body is under, and chronic stress can cause your heart rate to be higher. Therefore, anything you can do to lower chronic stress can help lower your resting heart rate. Good sleep, proper body composition, and cardiovascular exercise are all interventions that can help lower your resting heart rate.

Here are the top five takeaways from the article:

Resting heart rate is a simple metric that can predict your risk of death from virtually any cause.
An elevated resting heart rate indicates that something may be wrong with your body.
Chronic stress can cause your resting heart rate to be higher.
Good sleep, proper body composition, and cardiovascular exercise are all interventions that can help lower your resting heart rate.
Lifestyle changes such as minimizing long-term chronic stress, eating healthy, and developing conscious oversight for the amount of food you consume are all key to improving your overall health and lowering your resting heart rate.

source: https://doi.org/10.1503/cmaj.150535

Track Your Resting Heart Rate

As this article discusses, fitness wearables like the Apple Watch and Garmin offer an easy way to track resting heart rate. With built-in sensors that measure your heart rate continuously throughout the day, these devices provide a fairly accurate and convenient way to monitor your heart rate and assess your overall health. Many wearables even provide insights and analytics on your heart rate data, making it easy to spot trends and identify any changes over time. By tracking your resting heart rate regularly, you can gain a better understanding of your overall health and fitness level, and make any necessary adjustments to your lifestyle or exercise routine. Plus, with the added convenience of these wearable devices, it’s easier than ever to keep tabs on your heart rate and take control of your health.

Ancient Practices for Modern Stress Management

Slow breathing exercises can be a great tool to lower heart rate, improve HRV and manage stress.[2] They have been used for centuries and are a practice handed down by the Old Masters, who figured out centuries ago that the breath was the secret to both power and longevity. When we breathe slowly and deeply, we activate the parasympathetic nervous system, which helps calm our body’s response to stress. The Old Masters understood the power of breathing techniques to promote better health, balance, and inner calm. Practicing these exercises regularly can help you feel more relaxed and reduce anxiety, allowing you to better manage stress in your daily life.

Slow breathing is a simple yet effective technique that involves reducing the frequency of your breaths to six breaths per minute. This is typically achieved by inhaling for four seconds and exhaling for six seconds. The reason for the longer exhale is to activate our parasympathetic nervous system (PNS), which helps to promote relaxation and reduce stress. By consciously slowing down our breathing and focusing on our breath, we can improve our overall mental and physical well-being. It’s a technique that can be practiced anywhere, at any time, and has been shown to be beneficial for a variety of conditions such as anxiety, high blood pressure, and insomnia.

fit martial arts man meditating — Marrow Washing Qigong

Summary

In this Weekly Round-Up, we explore the link between heart rate and overall health. Studies have shown that resting heart rate is a simple metric that can predict your risk of death from virtually any cause. Even if you lead a physically active and healthy lifestyle, an elevated resting heart rate still increases your risk of death. An elevated resting heart rate may indicate that something is wrong with your body, and chronic stress can cause your resting heart rate to be higher. Good sleep, proper body composition, and cardiovascular exercise are all interventions that can help lower your resting heart rate.

In addition to lifestyle changes, slow breathing exercises can also be a useful tool for managing stress and lowering your heart rate. These exercises have been used for centuries and were practiced by the Old Masters to promote better health, balance, and inner calm. Practicing these exercises regularly can help you feel more relaxed and reduce anxiety, allowing you to better manage stress in your daily life.

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About Our Instructor

Get to know our instructor Ashe Higgs! Ashe has been teaching martial arts in Tempe, Arizona, since 2005 and is one of the world’s highest-ranking I Liq Chuan students. You can find out more about who he is and how he got started with martial arts by clicking here.

Disclaimers & Conflicts of Interest

References

Zhang, Dongfeng, Xiaoli Shen, and Xin Qi. “Resting heart rate and all-cause and cardiovascular mortality in the general population: a meta-analysis.” Cmaj 188.3 (2016): E53-E63.
Bernardi, Luciano, et al. “Oxygen-induced impairment in arterial function is corrected by slow breathing in patients with type 1 diabetes.” Scientific reports 7.1 (2017): 6001.

Posted on March 26, 2023April 6, 2023 by Ashe Higgs — 1 Comment

Qigong for Addiction: Revitalizing Recovery

man practicing qigong for addiction recovery

Qigong for addiction is a growing area of interest in the field of addiction recovery. As more attention is paid to the mind-body connection in clinical settings, Qigong/chi kung 氣功 is emerging as a promising tool for individuals seeking to overcome addiction. This gentle practice can help individuals improve their physical and energetic health while promoting cognitive thinking and impulse control, making it an effective supplement to traditional addiction treatment methods.

I recently had the pleasure of interviewing my friend Greg about his experience with addiction and recovery and the role that Qigong has played in his journey.

Introduction to Qigong

Qigong is a powerful mind-body method that involves coordinated movement, breathing, and visualization, rooted deeply in Chinese medicine, philosophy, and martial arts. With its name derived from qi/chi 氣, meaning “life energy,” Qigong is focused on supporting balance and vitality. This holistic practice has been handed down from the Old Masters, who discovered that the breath was the secret to power and longevity millennia ago.

As a gentle yet potent exercise system, Qigong has become increasingly popular worldwide, drawing comparisons to yoga due to its ability to help practitioners relax and find calm amidst the stresses of modern life. In addition, the practice is now recognized as a potential tool in addiction recovery, offering a holistic approach to treatment that incorporates the physical, energetic, and spiritual aspects of healing.

Through the coordinated movements, deep breathing, and visualization techniques used in Qigong, individuals can cultivate a sense of balance and inner stillness that can be invaluable in recovery. In addition, by focusing on the cultivation and circulation of qi, Qigong can promote antioxidant activity and improve the function of organs and systems in the body.[1] Qigong has been known to help individuals manage withdrawal symptoms and reduce cravings during addiction recovery. With its many health benefits, Qigong is now recognized as a potential tool in addiction recovery, offering a holistic approach to treatment.

Greg’s Experience With Addiction & Recovery

Before entering recovery, Greg’s life was consumed by addiction. He would use substances to change how he felt, including alcohol and other drugs. However, the addiction lifestyle was dangerous and violent, which led to Greg feeling vulnerable and alone. At the time, Greg’s daughter was very young, and she played a major role in his initial drive to get clean and sober.

After entering recovery, Greg began exploring martial arts as part of his search for a new way of life. He settled on Tai Chi but struggled with coordination and had no natural ability. Finally, however, he committed to the process of learning and refining his movements. “That commitment to a process started to feel good, which helped my self-esteem, you know, and being patient with slow progress,” Greg shared.

photo of qigong for addiction author and instructor Greg Pergament — Author of Chi Kung In Recovery, Greg Pergament

Martial arts played an important role in helping Greg become calmer and even-tempered, giving him confidence in his abilities to defend himself. “I became calmer, less prone to emotional outbursts. It seemed I became more even-tempered,” he observed. The practice also instilled perseverance and discipline in him, which helped him treat his addiction. “The martial arts played a big part in instilling that [perseverance]. “My wife tells me I have a lot of discipline, and that wasn’t the case before recovery,'” Greg reflected. “It was all about immediate gratification and impatience before I got clean.”

The Role of Martial Arts in Addiction Recovery

During the interview, Greg shared how he got into practicing Qigong and Tai Chi. He started investigating and collecting magazines about these practices about six years after getting clean and started with Tai Chi at the end of 1994 or the beginning of 1995. He eventually became a senior associate instructor, teaching beginners Qigong and Tai Chi. “That became my expertise,” he said.

Chi Kung In Recovery on Amazon

Discovering Qigong: Greg’s Expertise and Teaching Experience

During the interview, Greg shared that he wrote a book titled “Chi Kung in Recovery: Finding Your Way to a Balanced and Centered Recovery.” The book was published in 2013 and is still in print, offering a unique perspective on the role of Qigong in addiction recovery.

Greg’s book focuses on how Qigong can help people in treatment, as addiction can do significant harm to the body. “It’s really taking a look at the physical, even though Qigong is much more than that. People understand that they’re doing something physical,” he explained. Qigong is a gentle practice that is easier for people than yoga and can help improve physical and energetic health. “Qigong ends up being something you can actually do to improve and continue to improve your life,” he said.

“Chi Kung in Recovery” is a valuable resource for anyone interested in exploring alternative approaches to addiction recovery and can be found online or at select bookstores.

Qigong as a Treatment Tool for Addiction

Qigong can be helpful for individuals in recovery or even if they are still in active addiction. However, Greg mainly focuses on teaching Qigong to individuals after detox when they start recovering physically. Qigong is an effective treatment tool as it can help with cognitive thinking and impulse control, which can help prevent relapses. The practice also promotes detoxification, as it helps to move energy and blood through the body. “It is really good for people in treatment because of the severe abuse and dysregulation the addict lifestyle has on our mind and body,” Greg explained.

The Importance of Community and Support in Addiction Recovery

It is important to note that Qigong is not a substitute for traditional addiction treatment methods but can be a helpful supplement. Greg emphasized the importance of a supportive community and having people to lean on during times of difficulty. “I had all these people that I could kind of lean on for strength when times were looking kind of scary,” he said. He credits the support of the people in the recovery community for helping him stay clean during difficult times.

Greg’s story is a testament to the power of qigong and martial arts as a path to a healthier, more productive way of living. Qigong and Tai Chi have been instrumental in his recovery journey, and he has shared his knowledge and experience with others through teaching and writing.

Greg practicing qigong for addiction — Greg practices qigong in the Nevada desert as part of his addiction recovery.

Qigong is a gentle practice that can improve physical and energetic health and promote detoxification, making it an effective tool for addiction recovery. “Recovery is not something you learn, like, Okay, I’m done. Now, you know, you have to stay plugged in [to a program because relapse is always a risk],” Greg emphasized. Qigong can help individuals maintain their recovery by improving their physical and energetic health and promoting cognitive thinking and impulse control.

Overall, Greg’s experience with addiction and recovery highlights the importance of finding a practice as well as a community that can provide support during difficult times. Qigong and Tai Chi have been instrumental in his journey, helping him improve his physical and emotional well-being. His dedication to these practices has also allowed him to share his knowledge and experience with others, ultimately helping those struggling with addiction find a path to recovery.

Qigong for Addiction Recovery

Qigong’s ability to harness life energy and promote balance makes it a promising treatment tool for those struggling with addiction. Moreover, scientific research has backed its positive effects on addiction, proving its efficacy in fostering recovery.

In a study reported by the National Qigong Association, 50 men in treatment for early-onset alcoholism participated in Qigong/Tai Chi alongside medication and group therapy. A comparable control group received medication, group therapy, and yoga but did not practice Qigong. Assessments conducted after 18 days and six months revealed significant differences between the two groups. The Qigong group showed improvement in cognitive thinking and impulse control early on and, after six months, experienced significantly fewer relapses and longer periods of abstinence.[2]

Additionally, a recent systematic review and meta-analysis by Kumar et al. examined the effects of qigong and tai chi exercises on individuals with drug addiction. The study found that qigong and tai chi exercise had a significant overall effect on depression, anxiety, quality of life, and sleep quality in individuals with drug addiction. Qigong was found to outperform tai chi in improving depression, anxiety, and sleep quality.[3]

Qigong’s benefits extend beyond cognitive improvement, as it also aids in detoxification by helping cleanse the bloodstream. By promoting relaxation, self-care, and energy generation, Qigong supports the achievement of many recovery goals. In addition, its spiritual aspects contribute to healing and fostering a sense of community among practitioners.

source: https://doi.org/10.3389/fpsyt.2022.826187

Conclusion

While Qigong and other holistic practices can be helpful supplements to traditional treatment methods, they are not a substitute for professional medical or psychological care. However, Qigong and Tai Chi may be worth considering for individuals interested in exploring alternative approaches that enhance addiction recovery.

In conclusion, Qigong’s life energy and focus on balance make it an effective, holistic approach to addiction recovery. By addressing cognitive, physical, and spiritual healing aspects, Qigong can help individuals regain control over their lives and reduce their chances of relapse. As more people discover the benefits of this ancient practice, Qigong is poised to become an increasingly important tool in the battle against addiction.

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Read more about Ashe here…

Disclaimers & Conflicts of Interest

References

Hsu, Mei-Chi, et al. “Effects of Baduanjin exercise on oxidative stress and antioxidant status and improving quality of life among middle-aged women.” The American journal of Chinese medicine 36.05 (2008): 815-826.
Kumar, Rajesh, et al. “Effectiveness of an Integrated Intervention Program for Alcoholism (IIPA) for enhancing self-regulation: Preliminary evidence.” Asian journal of psychiatry 43 (2019): 37-44.
Cui, Jiabao et al. “The Impact of Qigong and Tai Chi Exercise on Drug Addiction: A Systematic Review and Meta-Analysis.” Frontiers in psychiatry vol. 13 826187. 8 Mar. 2022, doi:10.3389/fpsyt.2022.826187

Posted on March 25, 2023September 11, 2023 by Ashe Higgs

Unlocking the Secrets of Daito-Ryu Aikijujutsu: The Martial Art Behind Aikido

Introduction:

Daito-Ryu Aikijujutsu, an enigmatic martial art with deep roots in Japanese history, offers profound insights into the world of self-defense. This article explores the fascinating origins and history of Daito-Ryu, its legendary founder Takeda Sokaku, and how it inspired Aikido. We also delve into Ellis Amdur’s captivating book, “Hidden in Plain Sight,” discuss today’s prominent Daito-Ryu teachers, and compare it to the Chinese martial art I Liq Chuan.

Origins and History:

Daito-Ryu Aikijujutsu dates back over 900 years, originating in the Heian period. Samurai warriors developed this martial art to overcome enemy soldiers clad in armor. In time, Daito-Ryu evolved into a sophisticated system, focusing on joint locks, throws, and strikes.

A traditional Japanese woodblock print showing Samurai engaged in jiujitsu practice.

Takeda Sokaku: The Modern Reviver:

Takeda Sokaku, born in 1859, is the figure most responsible for Daito-Ryu’s modern revival. As a martial artist of exceptional skill, Sokaku traveled Japan, honing his abilities and learning from various masters. In the late 19th century, he started teaching Daito-Ryu, emphasizing the art’s effectiveness and adaptability.

His rigorous training and relentless pursuit of knowledge led him to revive Daito-Ryu Aikijujutsu, making it accessible to modern practitioners. Takeda’s relentless passion and exceptional skills earned him great respect in the martial arts community, and his legacy continues to inspire generations of martial artists worldwide.

Takeda Sokaku
source: http://www.daito-ryu.org/

Influences on Aikido:

Morihei Ueshiba, the founder of Aikido, trained extensively under Takeda Sokaku. Daito-Ryu’s principles, such as blending with an opponent’s energy, heavily influenced Aikido’s development.

While both Aikido and Daito-Ryu Aikijujutsu have a shared lineage, their philosophies and techniques have diverged significantly. Here, we compare and contrast these two martial arts to better understand their similarities and differences.

Philosophy:

Aikido, created by Morihei Ueshiba, places a strong emphasis on non-aggression, harmony, and blending with an opponent’s energy. Its primary goal is to neutralize attacks without causing unnecessary harm. Daito-Ryu, on the other hand, retains its samurai roots, focusing on the practicality and effectiveness of self-defense. This martial art aims to subdue opponents with powerful techniques, making it more aggressive than Aikido.

Techniques:

Aikido’s techniques are characterized by fluid, circular movements that redirect an opponent’s energy. Joint locks and throws are executed with a sense of flow and minimal resistance. In contrast, Daito-Ryu employs a more direct approach, using powerful joint locks, strikes, and throws to neutralize an attacker. Its techniques often involve sudden, explosive movements that can be quite forceful.

Training Methods:

Aikido training typically emphasizes cooperative practice, where partners work together to understand and execute techniques. This approach fosters a sense of mutual growth and understanding. In Daito-Ryu, training can be more intense and demanding, more comparable to the rigorous training found in competitive Judo or Brazilian Jiu-Jitsu.

In summary, while Aikido and Daito-Ryu Aikijujutsu share common origins and some fundamental principles, they have evolved into distinct martial arts.

Aiki in Daito-Ryu:

The kanji for “aiki” (合気) is composed of two characters:

合 (ai): This character means “to join” or “to unite,” signifying harmony or blending.
気 (ki): This character represents “breath,” which is considered the root of the life force that flows through all living things. In traditional Eastern thought, breath is believed to be a vital energy responsible for sustaining life.

In Daito-Ryu Aikijujutsu, Aiki refers to the unification of mind, body, and breath, resulting in the development of unusual power. This concept is at the core of the martial art and goes beyond the idea of merely blending with an opponent’s energy. By cultivating aiki, practitioners can generate a potent force that allows them to perform techniques with enhanced efficiency and effectiveness.

Critics of Modern Aikido:

Many critics of modern Aikido argue that the cultivation of aiki has been lost or diluted in the contemporary practice of the art. They believe that the emphasis on harmony and non-aggression in Aikido has led to a diminished focus on the development of aiki as a source of power. As a result, some assert that Aikido techniques have become less potent and practical for real-life self-defense situations.

“Hidden in Plain Sight” by Ellis Amdur:

In his book “Hidden in Plain Sight,” Ellis Amdur explores the internal aspects of Daito-Ryu. Amdur argues that the martial art’s true power lies in cultivating the body’s fascia, a connective tissue that unites muscles, bones, and organs. By developing this tissue, practitioners can generate immense power and control in their movements.

Hidden In Plain Sight on Amazon

Daito-Ryu and Hapkido

“Daito-ryu is recognized as the mother of Hapkido. The founder of Hapkido, Choi Yong-Sool, studied Daito-ryu jiujitsu under Takeda Sokaku in Japan and later combined his learnings with various Korean martial arts and philosophies, creating a new and distinct martial art system. Today, Hapkido practitioners still honor the origins of their art by incorporating the principles and techniques of Daito-ryu in their training.”

Prominent Teachers of Daito-Ryu Today:

Daito-Ryu continues to flourish under the guidance of dedicated teachers. Katsuyuki Kondo, a direct student of Takeda Tokimune, Sokaku’s son, is a well-known figure in the Daito-Ryu community. Other prominent instructors include Seigo Okamoto, the founder of the Roppokai branch, as well as Dan Harden, Howard Popkin, and Roy Goldberg, all leading authorities in the United States.

In 2019, Roy Goldberg participated with the founder of Zhong Xin Dao I Liq Chuan, Grandmaster Sam FS Chin in a short series of joint seminars in NY State.

Comparison to I Liq Chuan:

I Liq Chuan, a Chinese martial art, shares some similarities with Daito-Ryu. However, I Liq Chuan relies more on Tai Chi and Zen principles, while Daito-Ryu has its roots in Japanese samurai traditions.

I Liq Chuan, a Chinese martial art, places great emphasis on the development of fullness, balance, and sensitivity through various exercises and unique training methods. Among these methods is the practice of spinning and sticky hands, which is sometimes referred to as moa sao 磨手 or “grinding hand” in Chinese. Sticky hand is referred to as chi sao 黐手; the entire system of partner training methods was sometimes referred to as chi moa sao 黐磨手.

Basic Exercises:

I Liq Chuan’s basic exercises are designed to help practitioners gain a strong foundation in body awareness and movement. These exercises focus on cultivating mindfulness, proper posture, and alignment. By practicing these fundamental drills, students can improve their balance, fluidity, and overall control over their bodies.

Spinning and Sticky Hands Training:

The spanning and sticky hands training in I Liq Chuan is a distinctive aspect of the art. This practice involves engaging with a training partner in a series of continuous, circular movements designed to develop sensitivity and responsiveness to changes in pressure, direction, and force. Through this close contact, practitioners learn to read and anticipate their partner’s intentions, allowing them to adapt and react effectively in self-defense situations.

The concept of “moa sao” or “grinding hand” highlights the importance of maintaining contact and continuous pressure during this practice. By refining their skills in spinning and sticky hands, I Liq Chuan practitioners can develop a heightened sense of fullness, balance, and sensitivity, which are essential qualities for effective self-defense and martial arts practice.

Conclusion:

In conclusion, Daito-Ryu Aikijujutsu, a martial art with a rich history, deeply influenced the development of both Aikido and Hapkido, although the arts have since diverged in philosophy and technique. As a result of criticism surrounding Aikido’s potential loss of aiki power, many Aikido practitioners are returning to its mother art, Daito-Ryu, to rediscover the source of Morihei Ueshiba’s exceptional abilities. Today, Daito-Ryu thrives under prominent instructors like Katsuyuki Kondo and Roy Goldberg, and shares some similarities with the Chinese martial art I Liq Chuan. Both arts, with their unique approaches and training methods, continue to offer valuable insights into the world of self-defense and personal growth.

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Read more about Ashe here…

Posted on March 25, 2023March 25, 2023 by Ashe Higgs

Aikido vs. I Liq Chuan: A Comparison of Two Unique Martial Arts

Introduction

Aikido and I Liq Chuan are two fascinating martial arts with unique philosophies and techniques. Although they share some similarities in terms of principles, their origins, development, and approaches to self-defense differ significantly.

This article will compare and contrast Aikido and I Liq Chuan, delving into their origins, philosophies, and training methodologies.

The Kanji for Aikido (合気道) consists of three characters:

合 (ai) meaning “harmony” or “to unite”
気 (ki) meaning “energy” or “spirit”
道 (dō) meaning “way” or “path”

Aikido: The Art of Peace

Origin: Aikido, a modern Japanese martial art, was developed in the early 20th century by Morihei Ueshiba. Ueshiba’s extensive training in Daito-Ryu Aikijutsu, a classical martial art known for its joint-locking and throwing techniques, significantly influenced the creation of Aikido. Ueshiba sought to develop a martial art that emphasized harmony and the reconciliation of conflict.

Philosophy: Aikido, often referred to as “the art of peace,” focuses on blending with an attacker’s movements to neutralize their aggression. This martial art emphasizes using minimal force, redirecting an opponent’s energy, and maintaining balance. Aikido practitioners strive to protect both themselves and their opponents, seeking a harmonious resolution to conflict.

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Training: Aikido training includes practicing basic techniques, such as joint locks and throws, as well as blending exercises and weapons training. Students learn to respond to various attacks, including strikes, grabs, and weapon assaults. Aikido emphasizes fluid movements, flexibility, and body coordination.

I Liq Chuan: The Martial Art of Awareness

Origin: I Liq Chuan, or “Mental-Physical Martial Art,” is a Chinese martial art that traces its roots back to the Hakka people in the Guangdong province of China. The founder, Chin Lik Keong, developed I Liq Chuan by synthesizing elements from various martial arts, including Shaolin, Phoenix Eye, and Xingyi-Bagua. The art was later refined and systematized by his son, Grandmaster Sam FS Chin as Zhong Xin Dao.

I Liq Chuan (意力拳) is written in Chinese characters (hanzi), which are also used in Japanese as kanji. The three characters are:

意 (yì) meaning “mind” or “intention.”
力 (lì) meaning “power” or “force.”
拳 (quán) meaning “fist” or “boxing.”

Philosophy: The central philosophy of I Liq Chuan is the cultivation of awareness and mindfulness, both in and out of combat situations. Practitioners focus on understanding the principles of Yin and Yang, as well as the nature of force and its use. I Liq Chuan emphasizes the development of “the inner feel” and the ability to adapt to changing circumstances.

Training: I Liq Chuan training consists of solo exercises, partner drills, and sparring. Students learn various techniques to manipulate an opponent’s balance and structure, using joint locks, strikes, and throws. I Liq Chuan training emphasizes the development of sensitivity, body mechanics, and mental focus through its unique spinning and sticky hands training.

Conclusion

In conclusion, Aikido and I Liq Chuan are unique martial arts that share a common focus on harmony, balance, and adaptation. While Aikido is rooted in Japanese Daito-Ryu Aikijutsu and emphasizes blending with an opponent’s energy, I Liq Chuan is a Chinese martial art that emphasizes cultivating awareness and internal power. Both arts offer practitioners valuable tools for self-defense and personal growth, with a focus on understanding the interconnected nature of mind, body, and environment.

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Read more about Ashe here…

Disclaimers & Conflicts of Interest

Posted on March 25, 2023June 3, 2023 by Ashe Higgs

Bruce Lee’s Philosophy

Introduction

Bruce Lee’s philosophy can be summarized using his own words: “having no method as method; having no limit as limit.” The legendary Bruce Lee was not only an actor and a martial arts master but also a philosopher who developed a unique approach to life and combat. His ideas on adaptability, simplicity, and formlessness have inspired countless people worldwide.

Through iconic films like Enter The Dragon, Bruce Lee’s teachings continue to inspire and influence martial artists and non-practitioners alike. His unique philosophy, rooted in a fusion of Eastern and Western ideas, remains a powerful testament to the importance of adaptability, simplicity, and self-improvement in our ever-changing world.

He spent his life exploring the depths of human potential and how one can unleash it to achieve greatness. His unique approach to martial arts and philosophy has inspired millions worldwide to pursue their dreams and overcome their limitations. In this article, we’ll dive deep into the philosophy of Bruce Lee and explore the powerful lessons it offers to transform your life.

Which Philosophy Of Fighting Was Bruce Lee Famous For?

“Jeet Kune do utilizes all ways and is bound by none and, likewise, uses any techniques or means which serve its end.”

Bruce Lee’s Jeet Kune Do Symbol

Lee said, “If you want to understand the truth in martial arts, to see any opponent clearly, you must throw away the notion of styles or schools, prejudices, likes, dislikes, and so forth. Then, your mind will cease all conflict and come to rest. In this silence, you will see totally and freshly.”

Bruce Lee’s Jeet Kune Do symbol, also known as the “JKD logo,” represents the core principles of his martial arts philosophy. The symbol consists of several elements, each with its own significance:

the jeet kune do symbol distilled the essence of Bruce Lee's martial arts philosophy — The Jeet Kune Do symbol encapsulated the essence of Bruce Lee’s philosophy on life and martial arts.

The Chinese characters: At the top of the symbol, you’ll find the Chinese characters for “Jeet Kune Do” (截拳道), which translate to “The Way of the Intercepting Fist.” This name highlights the key focus of martial art—using efficient techniques to intercept and counter an opponent’s attack.
The Yin-Yang: The central element of the symbol is the yin-yang, more properly referred to as a Tai Chi Tu 太極圖, or sometimes Hetu 河圖. It’s an ancient Chinese symbol representing the balance of complementary forces. In Jeet Kune Do, the yin-yang symbolizes the harmony between hardness and softness, attack and defense, and the complementary nature of different techniques.
The arrows: Encircling the yin-yang are arrows winding clockwise. These arrows represent the constant cycle of change, growth, and expansion, emphasizing that martial artists should always be evolving, adapting, and pushing the boundaries of their skills.
The text: Surrounding the yin-yang and arrows is a couplet, known in Mandarin as a duilian 對聯, which says
㕥無法為有法，㕥無限為有限
yi mou faat wai jau faat, yi mou haan wai jau haan.

“Having no method as method; having no limit as limit.”

History & Tradition of Chinese Couplets

Duilian, are a form of poetry composed of two complementary lines that adhere to specific rules. They have a rich cultural history stretching back over a millennium. Duilian often express sentiments such as love for one’s country, appreciation of nature’s beauty, or wishes for the coming year. They are typically written on red paper or carved on wooden uprights for appreciation.

In traditional Chinese kung fu, duilian may serve as a way to convey the principles and teachings of a particular martial art style. They provide a concise yet profound representation of a martial artist’s mindset, making them an integral part of Chinese martial arts culture. For example, I Liq Chuan also has a duilian which all students are encouraged to contemplate as they proceed through their training. It’s a reminder that our martial arts practice is more than just a tool; it is a mindset that evolves into an entire way of life.

Lee’s Jeet Kune Do couplet is written with traditional Chinese characters more commonly used in Hong Kong and Taiwan. It uses the character “㕥,” which is an old-fashioned form of the more commonly used character “以 .” Using the more common form, the couplet would read:

以無法為有法，以無限為有限
yǐ wú fǎ wéi yǒu fǎ, yǐ wú xiàn wéi yǒu xiàn (in Mandarin).

Simplified Characters: 以无法为有法，以无限为有限

This statement embodies the essence of Jeet Kune Do—embracing adaptability, formlessness, and the absence of rigid methods or techniques. The philosophy encourages practitioners to maintain open-mindedness, embrace flexibility, and develop their own unique approach to martial arts.

bruce lee like water — Be Water, My Friend

The Meaning of Bruce Lee’s Jeet Kune Do Symbol

Taken together, the elements of the Jeet Kune Do symbol convey the core principles of Bruce Lee’s martial arts philosophy. It serves as a visual reminder of the importance of adaptability, balance, constant growth, and the absence of limitations in both martial arts and life. Through this emblem, Lee’s teachings continue to inspire and guide martial artists worldwide as they pursue their own paths to self-discovery and personal growth.

Lee encourages practitioners to be open to any approach that serves their purpose rather than being confined to a single style or tradition by stating “having no method as method.” Furthermore, “having no limit as limit” highlights the boundless nature of Lee’s outlook, urging martial artists to transcend limitations and continuously strive for improvement. This idea aligns with the core tenet of “Be water, my friend,” which calls for flexibility, adaptability, and the ability to flow seamlessly between different techniques and situations.

Incorporating a duilian into his martial arts logo allowed Bruce Lee to create a succinct and evocative expression of the guiding principles of Jeet Kune Do. This couplet serves as a lasting reminder of his unique approach to martial arts, one that transcends boundaries and challenges conventional wisdom. Through the couplet, Bruce Lee’s philosophy continues to inspire generations of martial artists and those seeking to cultivate a flexible, adaptable mindset in their own lives.

What Was The Mindset Of Bruce Lee?

Bruce Lee’s mindset was significantly influenced by his upbringing in Hong Kong under British colonial rule. This unique environment allowed him to immerse himself in the wisdom of the Old Masters and traditional Eastern philosophy while simultaneously being exposed to Western thought and modern perspectives. This duality was crucial in shaping his outlook on life and martial arts.

Having “no way as way” is at the core of Lee’s mindset. This famous saying embodies his belief in flexibility and adaptability, akin to the ever-changing nature of water. Drawing from his Eastern roots, Lee’s philosophy encourages non-attachment and a Zen-like state, freeing oneself from the constraints of specific forms or techniques. On the other hand, his exposure to Western ideas and modern thinking allowed him to challenge traditional martial arts dogmas and embrace a more pragmatic, adaptable approach to combat.

This fusion of Eastern and Western influences enabled Bruce Lee to develop a unique mindset that transcended the boundaries of martial arts and offered valuable insights for personal growth and overcoming challenges. By embracing the wisdom of the past while fearlessly pushing the boundaries of martial arts, Lee created a philosophy that remains relevant and inspiring to this day.

What Was Bruce Lee’s Motivation?

“In China, 80 percent of what they teach is nonsense; here in America, it’s 90 percent.”

Bruce Lee’s motivation stemmed from his desire to improve both himself and the martial arts community. By developing Jeet Kune Do, Lee aimed to create a more effective and adaptable fighting style. His philosophy transcended martial arts, offering wisdom applicable to everyday life, fostering personal growth, and overcoming challenges.

Where Did Bruce Lee Get His Philosophy?

“Jeet Kune do avoids the superficial, penetrates the complex, goes to the heart of the problem and pinpoints the key factors.”

Traditional Chinese martial arts and exposure to various Eastern and Western philosophies influenced Lee’s personal philosophy. This diverse foundation allowed him to create a unique perspective on life and combat, blending elements of Taoism, Zen Buddhism, and Confucianism with his own insights and experiences. This fusion of ideas resulted in the distinctive philosophy that underpins Jeet Kune Do and has inspired countless individuals.

Did Bruce Lee Major In Philosophy?

Although Bruce Lee did not major in philosophy, his deep understanding of Eastern and Western philosophical concepts is evident in his teachings and writings. He studied philosophy at the University of Washington, where he further developed his ideas and refined his unique approach to martial arts and life.

Lee was a lifelong learner and voracious reader. He amassed an extensive library encompassing Eastern and Western martial arts, philosophy, strength, and workout techniques. He devoured many books, constantly broadening his knowledge while taking volumes of meticulous notes to further his understanding and mastery. Publishers released many of Bruce Lee’s notebooks as the book The Tao of Jeet Kune Do after his death.

Buy The Tao of Jeet Kune Do on Amazon

Conclusion

Bruce Lee’s philosophy transcends the realm of martial arts, offering valuable insights into personal growth, resilience, and adaptability. It reminds us that martial arts are a way of life and challenges us to embody the principles of formlessness, flexibility, and simplicity. By adopting a Zen-like state of non-attachment and embracing the wisdom of the Old Masters who admonished us to “empty our cup,” we can navigate life’s challenges with grace and fluidity.

The empty cup represents the importance of maintaining a beginner’s mind, always being open to new experiences and knowledge, free from preconceived notions or prejudices. In this way, we remain receptive to growth and adaptable in the face of change, enabling us to overcome obstacles with poise and resilience.

The unique blend of Eastern and Western philosophies in Bruce Lee’s teachings has made a lasting impact not only on the martial arts community but also on individuals seeking to improve themselves in various aspects of life. By breaking free from the constraints of traditional martial arts and embracing the limitless potential within each person, Lee’s philosophy continues to inspire generations.

In the modern era, we can take valuable lessons from Bruce Lee’s mindset and approach to life. His emphasis on adaptability, self-improvement, and the pursuit of personal excellence can help us face the complexities of today’s world with confidence and determination. By incorporating these principles into our own lives, we can overcome obstacles, break through limitations, and reach our fullest potential.

In an ever-changing world, Bruce Lee’s philosophy remains a powerful testament to the importance of adaptability, simplicity, and self-improvement. As we face new challenges and opportunities, let us strive for a life lived with purpose, passion, and authenticity.

Join Us!

If you’re ready to embrace the transformative power of Bruce Lee’s philosophy, consider joining one of our online or local group classes today. By incorporating adaptability, simplicity, and self-improvement into your life, you’ll cultivate the confidence and determination needed to conquer life’s complexities. Don’t miss the opportunity to embark on a journey of purpose, passion, and authenticity, unleashing your fullest potential alongside like-minded individuals. Act now, and take the first step toward unlocking your limitless potential.

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Read more about Ashe here…

Disclaimers & Conflicts of Interest

Posted on March 21, 2023January 19, 2024 by Ashe Higgs

List of Martial Arts

If you’re looking to explore the world of martial arts, there are countless styles to choose from. With so many options, deciding which is right for you can be challenging. That’s why we’ve compiled a comprehensive list of martial arts to provide an overview of the different types and help you narrow down or expand your options. NOTE: This page is a living document and will be updated frequently as we explore each of the styles in depth through a series of interviews with a different master-level instructor in each, or sign up for the weekly newsletter to be notified by email of new additions!

Jump To The List ↓

I’ve trained in a style called I Liq Chuan for 20 years, and before his stroke, my dad still asked me how my “karate” was going. If you’re like my dad, you may not know how many unique martial arts styles are available. While researching this list, I discovered many martial arts I had never heard of before, even after more than two decades in the field.

Whether you’re interested in researching the origins and history of different styles, choosing a martial art that aligns with your goals and interests, or creating a more extensive curriculum for your own students, this list of martial arts should serve as a helpful starting point for your exploration.

Key Characteristics of All Fighting Systems On Our List

Before we jump right into our list of martial arts, it’s worth taking some time to prime ourselves with the fundamental characteristics of fighting systems in general. If you’re new to martial arts, this information should be helpful when reviewing the list.

Fundamentally, all martial arts are about the use of force for one single purpose; ending a fight as fast as possible. You could also say to neutralize a threat if multiple threats or attackers exist. Learning how to end a fight involves training ourselves to effectively and efficiently use physical force if needed. However, it is essential to note that not all martial arts from our list below prioritize the use of force in the same way or to the same degree.

Power, Attack & Defense

Regarding training, most martial arts focus on developing three core skills: power, offense, and defense. Power refers to the ability to generate force. In the context of martial arts and human movement, “force” refers to the amount of energy used to create motion or impact. Force is a fundamental concept in physics measured in units such as Newtons or pounds. In martial arts, force is what makes our techniques effective. By understanding how to generate and apply force in a controlled and efficient manner, martial artists can develop powerful and precise techniques.

Offense and defense refer to the ability to initiate and respond to attacks in combat situations. This involves learning various techniques for striking, grappling, or using weapons and developing strategies for anticipating and responding to an opponent’s movements and attacks. What’s worth repeating here is that the overall point of martial arts is finishing a fight. While defensive skills are essential, particularly where weapons are involved, defense on its own doesn’t finish fights. Only offensive techniques can end a fight.

Overall, while all martial arts involve training to effectively generate and use or apply force, the specific approaches and philosophies of each martial art from our list can vary widely. Some martial arts, like wrestling or Thai Boxing, will be very aggressive and contact-oriented, whereas other martial arts like Tai Chi will be much softer and less intense.

The Different Types of Martial Arts Techniques

When it comes to fighting, there are generally four main categories of fighting techniques:

Striking
Kicking
Grappling
Wrestling

Each of these categories involves different techniques and strategies. Different arts may focus on or avoid one or more of these categories depending on cultural values or the specific combat conditions under which the systems were initially developed. For example, we can examine the differences between Kung Fu and Jiu-Jitsu. Kung Fu comes from China and uses some grappling and wrestling techniques, but not to the same degree as Jiu-Jitsu, initially used by the Samurai. Samurai fought on the battlefield wearing bulky armor, making joint locks and wrestling more of a priority than strikes or kicks.

While these four categories of fighting techniques are distinct, to be most effective, they should be used in combination with one another in real-world combat situations. For example, we might use striking techniques to create an opening for a takedown or grappling techniques to gain an advantage before transitioning to a striking attack. By training in all four categories, martial arts practitioners can become well-rounded combatants who can adapt to a wide range of situations and opponents.

How MMA Creates Well-Rounded Fighters

Mixed martial arts (MMA) is a modern combat sport that has evolved to incorporate multiple fighting styles from our list. Like traditional martial arts, MMA practitioners often use a combination of striking, grappling, and wrestling techniques. These techniques are often used in combination to create a comprehensive approach to combat. This approach has made MMA one of the most popular combat sports in the world, drawing fighters from various backgrounds and martial arts styles.

In this list of martial arts, there are some examples of styles that are purely empty-hand/unarmed, some that focus primarily on the use of weapons, and some that train the use of both. Armed and unarmed close-quarters fighting are two different approaches to combat that have their own advantages and disadvantages. Unarmed fighting relies solely on the fighter’s body as a weapon. This includes the aforementioned striking, kicking, grappling, and wrestling techniques to disable or defeat opponents.

Our List of 75 Popular & Obscure Martial Arts Styles

#	Martial Art	Country of Origin	Category
1	52 Blocks	United States	Mixed
2	Aikido	Japan	Grappling
3	Arnis	Philippines	Weapons
4	Baguazhang	China	Mixed
5	Bando	Myanmar	Mixed
6	Bartitsu	England	Mixed
7	Bokator	Cambodia	Mixed
8	Bökh	Mongolia	Grappling
9	Boxing	England	Striking
10	Brazilian Jiu-Jitsu	Brazil	Grappling
11	Canne de Combat	France	Weapons
12	Capoeira	Brazil	Mixed
13	Chun Kuk Do	United States	Mixed
14	Colt Combat System	United States	Mixed
15	Combat Sambo	Russia	Grappling
16	Daito-Ryu Aikijustsu	Japan	Grappling
17	Dambe	Nigeria	Striking
18	Defendu	United Kingdom	Mixed
19	Enshin Itto-Ryu Battojutsu	Japan	Weapons
20	Eskrima	Philippines	Weapons
21	Fencing	Europe	Weapons
22	Greco-Roman Wrestling	Greece	Grappling
23	Hapkido	Korea	Mixed
24	Hop Gar	China	Striking
25	Hung Gar	China	Striking
26	Hwa Rang Do	Korea	Mixed
27	I Liq Chuan	Malaysia	Mixed
28	Iaido	Japan	Weapons
29	Iaijutsu	Japan	Weapons
30	Jeet Kune Do	United States	Mixed
31	Judo	Japan	Grappling
32	Jujitsu	Japan	Grappling
33	Kajukenbo	United States	Mixed
34	Kalaripayattu	India	Mixed
35	Kali	Philippines	Weapons
36	Karate	Japan	Striking
37	Kempo	Japan	Mixed
38	Kendo	Japan	Weapons
39	Kickboxing	Japan/United States	Striking
40	Krabi Krabong	Thailand	Weapons
41	Krav Maga	Israel	Mixed
42	Kuk Sool Won	Korea	Mixed
43	Koryu	Japan	Mixed
44	Lethwei	Myanmar	Striking
45	Lua	Hawaii	Grappling
46	Marine Corps Martial Arts	United States	Mixed
47	Mixed Martial Arts (MMA)	United States	Combat Sport
48	Monkey Kung Fu	China	Striking
49	Muay Boran	Thailand	Striking
50	Muay Thai	Thailand	Striking
51	Ninjitsu	Japan	Mixed
52	Pancrase	Japan	Combat Sport
53	Pankration	Greece	Combat Sport
54	Penchak Silat	Indonesia	Mixed
55	Piper Knife	South Africa	Weapons
56	Sambo	Russia	Grappling
57	Sanshou	China	Combat Sport
58	Savate	France	Striking
59	Shaolin Kung Fu	China	Mixed
60	Shinkendo	United States	Weapons
61	Shootfighting	United States	Mixed
62	Silat	Southeast Asia	Weapons
63	Sumo	Japan	Grappling
64	Systema	Russia	Mixed
65	Taekkyeon	Korea	Mixed
66	Taekwondo	Korea	Kicking
67	Tai Chi	China	Mixed
68	Tang Soo Do	Korea	Striking
69	Tangshoudao	China	Mixed
70	Wing Chun	China	Striking
71	Wrestling	Various	Grappling
72	Wushu	China	Mixed
73	Xingyiquan	China	Striking
74	Yağlı Güreş	Turkey	Grappling
75	Zulu Stick Fighting	South Africa	Weapons

Which Martial Art From The List Should I Choose?

With so many martial arts on the list to choose from as you begin your journey, it can be overwhelming to decide where to start. When selecting a martial art, it’s crucial to consider your individual objectives, physical capabilities, and interests. Whether you want to enhance your physical fitness, acquire self-defense abilities, or simply find a challenging yet deeply rewarding pastime, there’s a martial art suited for you. We’ve got an in-depth beginner’s guide to choosing the right martial art that can help you sort through the many options by focusing on figuring out what’s really important to you, as well as many tips and pointers to avoid some of the most common traps and pitfalls when joining a new program.

Which martial art should I learn? — Which Martial Art Should I Learn?

Shaolin Monk - 心意本無法 — Martial Arts Is A Way of Life!

Summary & Conclusion

The list of 100 martial arts styles is not exhaustive, and there are frequently multiple sub-styles within each martial art. In addition, new systems of hand-to-hand combat are continuously evolving as the conditions of close-quarters combat change, and more efficient training methods are developed over time.

It is also worth noting that some martial arts styles may be more prevalent in certain regions or countries, while others may be less well-known. The assignment of martial arts into specific categories, such as striking, grappling, mixed, combat sport, and weapons, can also be subjective and may vary depending on the individual or organization making the categorization.

Overall, the world of martial arts is diverse and constantly evolving, with new styles and techniques emerging as practitioners continue to experiment and innovate.

This comprehensive list of martial arts styles showcases the diversity and richness of this ancient practice. Whether you’re interested in self-defense, physical fitness, or personal development, there’s a martial art style that can meet your needs. By exploring and practicing different martial arts, individuals can gain a deeper understanding of themselves and the world around them. Martial arts genuinely offer something for everyone, regardless of age, gender, or background.

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If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

Consider our small group or online martial arts classes to start your practice.
Explore our other articles to deepen your understanding.
Book a free discovery call to find out if one of our programs is right for you.

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Read more about Ashe here…

Disclaimers & Conflicts of Interest

Posted on March 21, 2023April 27, 2023 by Ashe Higgs

Are Fitness Trackers Accurate?

In the modern world, fitness wearables have become increasingly popular for tracking our health and exercise routines. It’s unsurprising that many people wonder, “are fitness trackers accurate?” Regardless of their accuracy, it’s essential to strike a balance between relying on technology and tapping into our innate ability to understand our body’s needs.

Welcome to another edition of the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living. By aligning our diet and lifestyle in harmony with our nature as human beings, we can experience our best physical and mental health. In this article, we’ll explore a recent study that questions the accuracy of some popular fitness wearables. Then we’ll delve into deeper, more profound reasons to be cautious about relying too much on technology for our well-being.

A recent study comparing popular wrist-worn fitness devices, such as the Apple Watch 6, Polar Vantage V, and Fitbit Sense, highlights the importance of not becoming overly dependent on these devices. The study found that while the Apple Watch 6 outperformed its competitors in heart rate tracking, all three devices struggled to provide accurate energy expenditure readings. In light of these findings, this article will explore the concept of interoception, or the ability to sense and understand our internal states, and how it can help us achieve a more balanced approach to our health and fitness. By combining the data from fitness wearables with our own intuition and self-awareness, we can ensure these devices serve as useful aids in our pursuit of optimal health and well-being without letting them dictate our entire fitness journey.

Battle of the Fitness Trackers: Apple Watch 6 Takes the Lead in Heart Rate Accuracy

Are fitness trackers accurate for calories burned?

In a recent study comparing three popular wrist-worn fitness trackers, the Apple Watch 6 emerged as the most accurate device for measuring heart rate across various activities.[1] The study evaluated the Apple Watch 6, Polar Vantage V, and Fitbit Sense, testing their ability to track heart rate and energy expenditure during five different activities.

Researchers enlisted 60 healthy young individuals to participate in the study. Heart rate and energy expenditure were measured using reference devices, the Polar H10 and Metamax 3B, in addition to the wrist-worn devices. The activities tested included sitting, walking, running, resistance exercises, and cycling.

Key Findings:

The Apple Watch 6 consistently displayed the highest accuracy for heart rate measurement, with a coefficient of variation (CV) of less than 5% for all activities.
The Polar Vantage V and Fitbit Sense demonstrated variable accuracy levels for heart rate measurement, depending on the activity (CVs between 2.44-8.80% and 4.14-10.76%, respectively).
All three devices showed poor accuracy in measuring energy expenditure across all activities (CVs between 14.68-24.85% for Apple Watch 6, 16.54-25.78% for Polar Vantage V, and 13.44-29.66% for Fitbit Sense).

The coefficient of variation (CV) is a statistic that measures how spread out the data is relative to the average, providing a simple way to compare consistency and accuracy across different devices or measurements

The study highlights that the Apple Watch 6 outperforms its competitors in heart rate tracking. Unfortunately, this particular study didn’t compare my favorite wearable, the Garmin (I wear a Garmin Solar Instinct 2). All three of the devices studied struggled to provide accurate energy expenditure readings. Healthcare professionals, athletes, coaches, and the general population should take these findings into account when considering the use of these devices for exercise training or nutritional programs.

Smart Watches & Sleep Tracking

The Four Stages of Sleep

The four stages of sleep include three non-REM stages and one REM stage. Stage 1 features light sleep with slow theta waves, while stage 2 has sleep spindles and K-complexes. Sleep spindles and K-complexes are distinctive brain activity patterns. Both play roles in memory consolidation and sleep maintenance. Stage 3, or deep sleep, showcases slow delta waves. Lastly, REM sleep involves rapid eye movement and fast, irregular brain waves similar to wakefulness.

Smartwatches track sleep using an onboard accelerometer, which is a sensor that measures movement and acceleration (the same technology they use to track “steps”). Onboard accelerometers in sleep trackers use movement data to estimate sleep stages. By analyzing periods of stillness and motion, they make educated guesses about transitions between light sleep, deep sleep, and REM sleep. Theoretically, this method provides a rough approximation of sleep patterns.

Unfortunately, the accuracy of smartwatches and sleep tracking doesn’t seem to be any better than for calories burned. Sleep trackers are often marketed as a way to improve sleep quality and overall health. This study reviewed six popular devices: BodyMedia FIT, Fitbit Flex, Jawbone UP, Basis Band, SleepTracker, and Zeo Sleep Manager Pro.[2] Researchers looked at metrics, theories, evaluations, and FDA clearance. Surprisingly, they found that most devices lacked crucial information about sensor and output accuracy. Only three devices had related peer-reviewed articles, but even their wake detection accuracy varied significantly. Ultimately, there was no solid evidence that these trackers can truly help with sleep issues in real life.

My own experience with the accuracy of sleep tracking and smart watches supports the results of the study by Lee et al. I have reviewed the data gathered by my beloved Garmin and compared it to my own objective and subjective experience. Sleep data indicated I was in deep sleep when I know for a fact that I was laying in bed reading, so my opinion is that the data for individual “phases” of sleep is completely useless. However, the accelerometers seem to be accurate in terms of movement. For example, if I get up in the middle of the night to use the bathroom, that movement is accurately recorded.

Unplugged and In Tune: Reconnecting with Your Inner Tracker

As we’ve seen, the data from wearables isn’t always accurate, and depending too much on these devices may lead to frustration. While data from wearables may be hit or miss, nature has already equipped us with an incredibly precise tool – self-awareness. By reconnecting with our innate ability to look within and understand how external behaviors affect our state, we can make adjustments that lead to a healthier lifestyle. This inner guide can help us find balance and harmony without solely relying on technology. Instead of fixating on data, let’s explore how tapping into our natural instincts can guide us toward a healthier lifestyle.

Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness” is a book by Brian MacKenzie, Dr. Andy Galpin, and Phil White that focuses on balancing the use of technology with a more intuitive approach to health, fitness, and overall well-being. The authors argue that our overreliance on technology can hamper our ability to truly understand our bodies and can create a disconnect between our physical and mental states.

In the book”Unplugged,” the authors emphasize the importance of interoception rather than relying on technology. Interoception is the ability to sense and understand our internal states and needs from moment to moment., like feeling hungry, thirsty or noticing our heart rate increase. It’s like having an inner GPS that helps us navigate our physical and emotional needs by tuning in to our body’s signals.

The most important lesson of the Old Masters was this: look within. The Old Masters focused on the harmonious connection between mind, body, and spirit. They taught that understanding one’s internal states and mastering self-awareness were key to unlocking both power and longevity. Through practices such as meditation, deep breathing, and mindful movement, they have passed on to us the methods to cultivate the ability to be in tune with our body’s internal state and to adjust it at will.

Similarly, MacKenzie’s “Unplugged” encourages readers to balance technology and intuition, using devices to gather data while not losing touch with their innate ability to understand their body’s needs. By advocating for a more mindful and self-aware approach, MacKenzie connects with the timeless teachings of the Old Masters of Kung Fu, emphasizing the crucial role of interoception in achieving true physical, mental, and emotional well-being.

Over-optimizing our health and fitness routines with unreliable data can lead to unnecessary stress and anxiety. Constantly monitoring every detail can make us fixate on minor fluctuations rather than focusing on overall well-being. Relying too much on inaccurate data from wearables can cause frustration and confusion, potentially derailing our progress and causing more harm than good. It’s essential to find balance, trust our intuition, and not let imperfect technology dictate our entire fitness journey.

Beyond Smart Watches: The Best Fitness Tracker for a Holistic Approach to Health

There are two very important data points that we can use technology to track on our own, but not available (yet) as smartwatches.

The first is a CGM, or Continuous Glucose Monitor, which is technically a wearable. Monitoring blood sugar can provide valuable insights into how our food choices affect energy levels and mood throughout the day. This study found that adherence to a healthy diet that keeps our insulin levels low is associated with a lower risk of major chronic diseases.[3] CGMs can help us better understand how our food choices influence blood sugar levels, which in turn can impact our risk of developing conditions like cardiovascular disease, type 2 diabetes, and cancer.

model displaying Nutrisense CGM - one of the best fitness trackers you can use. — Nutrisense is one company offering CGMs via subscription direct to consumers.

By monitoring blood sugar levels with a CGM, we can identify which food choices keep our blood sugar (and thus insulin) levels and inflammatory markers low, as well as reduce diabetes risk.[4] This information allows us to make more informed decisions about our diet, ultimately contributing to the kind of robust health we’re all after.

The study by Wang et al. highlights the importance of considering dietary patterns that minimize high insulin levels and inflammation for chronic disease prevention. By using a CGM to track our blood sugar levels and adjust our food choices accordingly, we can follow a diet that aligns with these guidelines, reducing our risk for major chronic diseases.

Monitoring blood pressure is also essential. High blood pressure is frequently called “the silent killer” as it has no symptoms for decades until enough damage has been done. Monitoring our blood pressure regularly helps identify potential cardiovascular risks, like hypertension or heart disease. Tracking our blood pressure can give us useful, actionable insight into how our lifestyle choices, like diet, exercise, or breathwork, impact our overall heart health. To track our blood pressure, there are plenty of blood pressure monitors for home use available on Amazon or at your local pharmacy. Most fitness wearables integrate with a smartphone app that allows you to record your blood pressure manually to track it over time. Many new blood pressure monitors even use Bluetooth to connect to an app, ensuring accuracy and preventing you from ever forgetting to record a measurement.

Conclusion

As we have seen throughout this article, fitness trackers can provide a few valuable insights into our daily activity and heart rate. However, it’s important to remember that these devices are not infallible and often struggle with providing accurate data in certain areas, such as energy expenditure and sleep stage detection. Therefore, it’s crucial to balance our reliance on technology with a more intuitive, self-aware approach to health and fitness.

By combining the data from wearables with our own innate ability to sense and understand our internal states, we can ensure that these devices serve as helpful aids in our pursuit of optimal health and well-being without becoming overly dependent on them. Furthermore, exploring additional monitoring options, like continuous glucose monitors and blood pressure trackers, can provide a more comprehensive understanding of our health, allowing us to make more informed decisions about our lifestyle choices.

Ultimately, the key to a healthier lifestyle is finding balance and harmony between the judicious use of appropriate technology and tapping into our natural ability to sense inward. By doing so, we can not only optimize our fitness routines but also develop a deeper connection with our bodies and a more mindful approach to overall well-being.

If you found this article useful and want to support my work, please consider making a purchase using one of the affiliate links above or by visiting our Amazon storefront. Your support helps me continue to provide valuable content and insights on martial arts, health, and fitness.

Are you ready to unlock the secrets of the Old Masters for yourself? Consider joining one of our programs, where you’ll learn the timeless techniques that help balance technology and intuition in the pursuit of health and well-being. Embark on a journey to a more mindful and self-aware approach to your fitness journey today.

Disclaimers & Conflicts of Interest

References

Hajj-Boutros, Guy et al. “Wrist-worn devices for the measurement of heart rate and energy expenditure: A validation study for the Apple Watch 6, Polar Vantage V and Fitbit Sense.” European journal of sport science vol. 23,2 (2023): 165-177. doi:10.1080/17461391.2021.2023656
Lee, Jeon, and Joseph Finkelstein. “Consumer sleep tracking devices: a critical review.” Studies in health technology and informatics vol. 210 (2015): 458-60.
Wang, Peilu, et al. “Optimal dietary patterns for prevention of chronic disease.” Nature Medicine (2023): 1-10.
Dimova, Rumyana et al. “The relationship between dietary patterns and glycemic variability in people with impaired glucose tolerance.” The Journal of nutrition, S0022-3166(23)35424-5. 9 Mar. 2023, doi:10.1016/j.tjnut.2023.03.007

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