How to Train Iron Fist Kung Fu

Last Updated: February 13, 2023

Iron Body Training is a facet of Shaolin Kung Fu where the practitioner trains his body such that he is able to give or sustain heavy blows without serious injury to various parts of his body, with many sub-skills focusing on different parts of the body. This article will tell you exactly how to train your fists to strengthen your attack.

Steps

1
Start by making or obtaining a bag filled with mung beans. Such a bag should be made from strong material, such as denim, and should be sewn together with strong thread. When filled to maximum capacity with dried mung beans, it should resemble a square cushion.^{[1]
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2
Place the bag on a hard surface. If this is a wall, ensure it is firmly fastened to it.

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3
Train all manner of closed hand strikes on the bag. You can train the following:^{[2]
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1. Punching. Clench the fist properly, with the thumb outside, and strike with the first two knuckles. Ensure the wrist is kept straight and using as much force as you can stand, shout with every strike. Variants of punches can be used, such as the Leopard Punch or Phoenix Eye, but be careful with these because if improperly done, can lead to damage or injury.
2. Hammer-fist. Using the clenched fist, strike with the edge. Using as much force as you can stand, shout with every strike.
3. Back-fist. With the back of the fist, contact the bag with the first two knuckles. Again, use the most force that you can stand, and shout with every strike.
4
Once you can strike the bag with maximum force, you can replace the mung beans with gravel and repeat the training.^{[3]
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5
Once this is done, you can replace the gravel with iron or steel ball-bearings, and repeat the training again.^{[4]
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6
The training is finally complete once you can perform the closed hand strikes on the bag with full force without injury and with minimum pain to yourself.

Community Q&A

Question

How does the shout help?

Tristan Nolan

Community Answer

It's a way to release more pent-up power in your strike.
Question

Instead of beans, can I use rice?

Community Answer

Yes, this would be an adequate substitute.
Question

Can I start with a pillow?

Community Answer

No, as a pillow does not provide enough resistance. If beans are too hard, use plastic.

Warnings

This information is provided for informative purposes only and should only be undertaken at your own risk.

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Helpful 52 Not Helpful 18
At least, train this art for 4 months by striking with specific parts 60 times with 2 sets every day. Increase the numbers as your endurance go up. In 1 to 3 years times, u should be able to break brick which is a small success in this art, but it is enough to kill a person with one strike. In 10 year, it the practitioner will achieve a big success in this art. As written previously though, the art should be trained as long as you live and the longer you train, the stronger your fist going to be. If you have any chance to learn internal Qi gong, the art will advance a lot faster and the strength will be incomparable to those who learn without internal Qi gong.

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Be careful when striking - know your limit and try not to go over. Start lightly and slowly build up strength.

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This art is not something that can be attained quickly - it is for life. Make sure you have maximum commitment before embarking on the training.

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Do not undergo such training without knowing the risks and the correct ways of training it. If you are lucky, find some teacher who master this art who can heal you if you injure yourself during the training which is common problem when training for this art.

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Don't show off your skills. If you want to learn Iron Body Kung Fu in order to show off, you should re-examine your motive. Don't use your skill to hurt people but instead for self-defense only.

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It is also to be noted that this art can influence you emotionally where those who train in the art of external forces such as Iron fist will most of the time became violent. Make sure that you will be able to master your emotions if you did not want to inevitably cause serious injuries to those you love. Causing injuries to those you hate is another matter though but make sure you will not be in trouble with your country's laws.

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