Kung Fu's Iron Palm Training - Martial Arts Strengthening Exercise

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Kung Fu's Iron Palm Training - Martial Arts Strengthening Exercise

In ancient times, martial art students would attempt to strengthen the bones in their hands and legs by hitting hard objects. In Chinese martial arts such as Kung Fu and Wing Chun, these hand conditioning drills are known as Tiesha Zhang, "Iron Palm" or "Iron Hand" training. Nevertheless, these traditional conditioning drills are controversial because some martial artists think that they are effective for strengthening your bones via microfractures which heal & make potential thicker bones. Other martial artists think this type of training is dangerous because it can potentially damage blood vessels, weaken the overall bone structure via major fractures, cause nerve damage, etc.

These Iron Palm or Iron Hand drills often use bags that are filled with sand, beans, gravel or iron ball bearings. Do not try this at home because it is easy to break a bone if done incorrectly. If you are interested in this type of training, please discuss the pros and cons with your martial arts instructor. All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized.

For other traditional training tools, please visit the Martial Arts Training Equipment section.

Shaolin Iron Palm Training

Iron Palm Training

Wing Chun Iron Palm Training


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This site is for informational purposes only. All martial arts techniques and fitness exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting or continuing any martial arts and/or physical fitness program.