How to Train Iron Fist Kung Fu

Co-authored by Yvonne Mo

Last Updated: December 22, 2024 Approved

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.

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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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If this is a wall, ensure it is firmly fastened to it.

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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.
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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.

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Question

How does the shout help?

Tristan Nolan

Community Answer

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

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Instead of beans, can I use rice?

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Yes, this would be an adequate substitute.

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Can I start with a pillow?

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

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Tips

Throughout your training, you should use liniment on your fist to prevent injuries. This liniment is called Die(1) Da(3) Jiu(3) in Chinese, and commonly known to the western world as Dit Da Jow. Applying this liniment to the affected area before and after training, rubbing it in well, is thought to prevent injury later in life caused by the Iron Body Training. The liniment is obtainable from Chinese medicinal halls or off the internet. You should make sure the type you use is specifically for training Iron Body.^{[5]
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Spend at least as much time massaging your hands, bathing them in warm water, and using lineaments to massage joints and knuckles as you do with the hand training itself.

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Use your pivot to generate more force while punching.

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

It will take months, sometimes years, to learn this. So don't worry if your progress seems slow!
You could use sand as the material instead of beans.

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Warnings

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

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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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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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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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