Internal Squat

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Internal Squat

Postby littlepanda on Fri Apr 27, 2018 6:43 pm

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Re: Internal Squat

Postby windwalker on Fri Apr 27, 2018 7:49 pm

What makes it internal
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Re: Internal Squat

Postby littlepanda on Fri Apr 27, 2018 8:09 pm

windwalker wrote:What makes it internal


More on internal squat

https://trueaiki.com/2017/01/21/san-gen-three-origins/

So here is what you do: you stand up vertically in front of a box placed approximately the length of your femurs behind you. The box should be strong enough to support your weight. Then, without allowing your shins to move forward, you stick your butt back. . . waaaaayyyy back, uncomfortably back, suicidally back. Your shoulders should stay in line vertically with your knees. You will land on your bum on the box with your thighs parallel or slightly less.

This takes practice and development. If you think it is easy you are almost definitely doing it wrong. Try it. Use a spotter so that you don’t miss the box. Be sure to have a partner who keeps your knees honest.
To stand up you just reverse the motion. We shift our mass, and the forces that caused the initial rotation switch directions such that we “fall up.” DO NOT shift yourself forward and push linearly into the ground. You will want to. But, that is not Aiki, that is direct opposition and a “normal” squat.

This exercise does three very helpful things. 1) Since it uses the back power train of the body which is usually underdeveloped, yet potentially the most powerful (including the psoas which we will discuss in a later blog) it causes this area to develop, thereby increasing one’s capacity to support one’s mass via balanced tension. 2) This forces the line of your spine, femurs, and lower legs to rotate around a central axis point, thereby creating Aiki #2 (which will lead to creating Aiki #3.) 3) One is forced by the movement to relax the tissues in the area of the inguinal fold (or “Kua,” the area where the head of the femur meets the pelvis). It is important to both strengthen (increase the capacity of the tissues to hold mass via tension), increase the range of motion of this area, and decrease as much as possible any contraction of tissues in the area thereby allowing force to travel without hindrance from the legs to the thorax and vice versa. Just strengthening is no good for our purposes. Just increasing the range of motion is no good for our purposes. We want a balance of strength (via tension) and range of motion.


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Re: Internal Squat

Postby windwalker on Fri Apr 27, 2018 8:57 pm

Got it, seems like writing about a normal squat is what makes it internal.

Who knew :-\
Last edited by windwalker on Fri Apr 27, 2018 8:58 pm, edited 1 time in total.
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Re: Internal Squat

Postby wayne hansen on Fri Apr 27, 2018 10:13 pm

What is that meant to teach
Don't put power into the form let it naturally arise from the form
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Re: Internal Squat

Postby windwalker on Fri Apr 27, 2018 11:34 pm

littlepanda wrote:


Look at the ground that the demo is done on while talking about where the weight is....

for comparison


https://www.youtube.com/watch?v=uhtH9_yrBiQ
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Re: Internal Squat

Postby Trick on Sat Apr 28, 2018 12:13 am

littlepanda wrote:

So another Aiki thread. Your curriculum say you study - taiji, xingyi, xinyi, baguazhang, yiquan, didn't you learn correct posture from these?
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Re: Internal Squat

Postby littlepanda on Sat Apr 28, 2018 1:48 am

windwalker wrote:Got it, seems like writing about a normal squat is what makes it internal.

Who knew :-\


The guy in the video says(in his blog) that what he is showing is an internal/aiki squat.
Frankly I couldn't see the internal stuff in that video. I was hoping experienced practitioners could spot it, if it was there in the first place, and throw some light on it.
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Re: Internal Squat

Postby littlepanda on Sat Apr 28, 2018 1:56 am

Trick wrote:So another Aiki thread. Your curriculum say you study - taiji, xingyi, xinyi, baguazhang, yiquan, didn't you learn correct posture from these?


My profile says I'm interested in taiji, xingyi, xinyi, baguazhang, yiquan. now i should add aiki to that list.
Last edited by littlepanda on Sat Apr 28, 2018 2:02 am, edited 1 time in total.
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Re: Internal Squat

Postby littlepanda on Sat Apr 28, 2018 2:07 am

wayne hansen wrote:What is that meant to teach


Keep your balance and maintain structure under load.

more on this topic

https://trueaiki.com/2017/01/29/san-gen ... -to-shove/
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Re: Internal Squat

Postby HotSoup on Sat Apr 28, 2018 2:17 am

@littlepanda unlike that strange yoga stuff, this is a really good exercise for strengthening the core and Kuas, and it consequently allows the practitioner to generate structured power. The only semi-negative thing about it is that the direction pattern of that power will be strictly linear. If one is looking for something like the "silk reeling power", it won't be enough to develop that.
Last edited by HotSoup on Sat Apr 28, 2018 4:56 am, edited 1 time in total.
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Re: Internal Squat

Postby wayne hansen on Sat Apr 28, 2018 11:32 am

How about the external first
When standing don't crane your head forward
When squatting keep you arms at the same height and level
If you can't manage that there is not much going on internally
Don't put power into the form let it naturally arise from the form
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Re: Internal Squat

Postby MistyMonkeyMethod on Sat Apr 28, 2018 9:27 pm

Don't know about this internal squat, but you can use this same sort of mechanisms as Steve Maxwell shows for push-ups here, twining, twisting or wrapping the musculature around the bones and centering the bones around their sockets/connections.

https://youtu.be/KsWww2jRDwI

As long as you know how your bones should be aligned and let your soft tissue do the twisting around the bone your pretty safe, but many people don't, and end up twisting their knees, and hips outwards out of the sockets, damaging knees and unbalacing the hips, kua, piriformis, etc.

This type of push up is safer to get a better understanding of the mechanics involved.
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Re: Internal Squat

Postby northerndevotee on Sun Apr 29, 2018 2:32 am

To give this exercise an internal aspect, 'dieing' in the wang pei sheng line would go
Eyes to dan tien
Kidneys to dan tien
Elbows to dan tien
Hips to dan tien
Knees to dan tien
Ankles to dan tien
Follow the line down
Arms down by side
Allow knees to circle in and out
Cross and uncross hands to ankles or feet if able, wrap unwrap knees if able
To rise reverse it,
Dan tien to ankles
Dan tien to knees
Dan tien to hips
Dan tien to elbows
Dan tien to kidneys
Dan tien to eyes
Come back to life!
Repeat at least 3x
Don't let your arse escape...
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Re: Internal Squat

Postby Dmitri on Sun Apr 29, 2018 6:32 am

Y'all don't know squat about "internal"! :D

But seriously, before agreeing on what "internal squat" means, perhaps people should first agree on what "internal" means.

Good luck with that.


windwalker, your clip of the squat next to/facing the wall, is that supposed to be "internal"? What makes it so?
Last edited by Dmitri on Sun Apr 29, 2018 6:33 am, edited 1 time in total.
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