DISCUSSION

Different Levels of Relaxation

As discussed previously, there are different levels of relaxation:

Tensed – The muscles are fully stiffened. This may be useful in bodybuilding when the goal is to display muscular definition. However, from a functional perspective, tensing the entire body slows down athletic movement. In martial arts, it also creates a rigid leverage structure that an opponent can easily exploit.

Technical Relaxation – The term “technical” indicates that this is not passive relaxation, but one with specific requirements and objectives. Technical relaxation involves maintaining intent and structural integrity while minimizing unnecessary tension.

Limp – This state is functionally ineffective in a martial arts context. It resembles an overcooked noodle—lacking structure, intent, and the ability to generate or transmit force.

What is moving and what is staying still

When lifting a light object, you usually don’t give it a second thought—you simply pick it up. However, when handling a heavier object, you instinctively adjust your position, such as bending down or squatting, to avoid injury. Efficient mechanics not only protect you but also allow you to work more effectively.

Leverage always involves three elements: the pivot, the effort, and the load. If the intended pivot does not remain stable, the entire leverage system is compromised. Consider a door hinge: if it is not properly anchored, the door will not move smoothly.

When people think about generating power for punching, they often assume that rotation must occur around the spine—the body’s vertical center. This is a common misconception. In reality, we have multiple options depending on the objective. For example, rotation can occur around the left hip, the spine, or the right hip. Furthermore, the center of rotation does not have to be within the body—it can also be external, such as above the head or at the opponent’s wrist or hand. Each choice produces a different mechanical effect.

SCENARIOS

Test the integrity of your push against a partner

After practicing isometric push exercises, test them with a partner. You may perform well against a fixed object like a wall, but your body and mind often behave differently when facing a real person.

One of the most common mistakes to watch for is telegraphing—preparing the movement by settling into a stance before applying the push. This gives away your intent and reduces effectiveness.

Other issues to look for include:

• Leaning forward excessively, which compromises balance and structure
• Maintaining an upright posture through tension rather than relaxation, limiting responsiveness and efficiency

The goal is to apply the same structural integrity and intent you developed in solo practice, but under the dynamic conditions of working with a partner.

EXERCISES

Training Sticks

Practice using a stick approximately ½ to ¾ inch in diameter and approximately 28 inches in length. You can hang a towel as a target for practice. Grip the stick 1–2 inches from the end. Focus on striking your selected target for accuracy..

Include the following drills:

• Helicopter rotations (arms extended)
• Arm swings – left and right
• Figure-eight patterns – from top as well as from bottom slicing up
• Close-range adjustments (hip rotation and wrist alignment)

At this stage, the primary goal is to develop hand-eye coordination so the stick can reach the target with precision. Do notice your elbow position as well as palm placement for each of the swings.

Equipment and Safety

• Avoid overly heavy sticks, as your wrist may not be strong enough to control and decelerate them safely
• Do not use fragile items (e.g., umbrellas), as they may bend or break
• If the stick is too slippery, apply tape (similar to a hockey stick) to improve grip
• Discard any cracked sticks to prevent them from breaking during use and causing injury or damage

Sticks of all sizes are easily accessible, but different sizes each have different considerations. At this stage, we standardize on one size to develop wrist and forearm strength before progressing to longer sticks or two-handed grips.

Isometric Push

This is a highly effective exercise for developing structural unity and strengthening the muscles involved in the pushing power chain.

Push against a wall or a horizontal bar using strong, slightly bent arms. The goal is to train and feel the correct mechanics of a forward push.

Key Points to Observe:

• Center of Gravity
  Your center of gravity should be positioned between both legs. It should not be directly above the rear leg. When pushing against an immovable object, Newton’s Third Law applies—your push generates an equal and opposite reaction force, which can destabilize you if your structure is misaligned. Position your center of gravity at least six inches in front of the rear foot to create proper structural support during the push.
• Joint Stability
  No joints should move during the push. Maintain fixed angles throughout the body—for example:
  • The angle between the forearm and upper arm
  • The angle between the thigh and shin
  • A relatively upright back
  Apply pressure by squeezing down and forward without bouncing. Back leg should be bent. Load from the back leg with a slight bend in the elbows, then sustain the pressure for short durations (10–20 seconds).
• Structural Integrity
  You should feel and identify any “leaks” in your structure—any unintended changes in alignment and angles of joints during force application. The pressure should transmit cleanly to your arms without any visible movement.

SIDE NOTES

Some of you may have noticed that I added “Bonsor” to the title. This is because I have recently started teaching at Confederation Seniors Centre (CSC), so please keep that in mind when reading the class notes. You may have to scroll down a bit to find the latest notes.

At CSC, this is a new SSD program in North Burnaby on Thursday evening. I am experimenting with a 1.5-hour class format. As it is a trial, it will run for four weeks only. Reading their class notes might provide you with some new insight.