There have not been many updates to the blog recently, but don’t worry, I’ve been busy working hard behind the scenes. I’ve just recorded a great conversation with Matthew Kreuger of the Walking with the Tengu podcast. “A podcast exploring classic writings as they relate to the modern martial artist.” We covered all sorts of topics including warriorship, philosophy and of course, martial arts. Matthew is going to be my guest on the next episode of the Tai Chi Notebook podcast, so look out for that, coming sometime in October.
One of the things we talked about was how Matthew has integrated Shuai Jiao throwing techniques into the standup component of his Brazilian Jiujitsu training. This is a really interesting approach, as you typically see BJJ integrated with wrestling or Judo, but mixing it with the stand up Chinese jacket wrestling style is not something I’ve seen before.
Shuai Jiao contains a lot of solo exercises for conditioning the body, and my ears pricked up when Matthew said that these exercises had really helped him with a back injury that had dogged his training.
Matthew has been a studying from the online school of Sonny Mannon, co-founder & Head Trainer for Guang Wu Shuai Jiao. I looked him up and found this basic introduction to Shuai Jiao warm up exercises video that he did in 2020.
Having just followed along these exercises I can see how they benefit the waist, core and lower back area. But also the flexibility in the legs – my hamstrings and calf muscles were particularly stiff the day after! That video follows on into this one, which is about ‘belt cracking’.
Belt cracking is less about stretching and more about developing that explosive shake that you see in a lot of Chinese martial arts, sometimes called Fa Jin. It’s interesting stuff, but in Shuai Jiao you’re generally not trying to hit with it, you’re using it to disrupt the opponent’s structure to create openings. You can see some applications of it on Sonny’s Instagram account:
One thought on “Basic Shuai Jiao exercises for the waist (Yao) and Fa Jin”
That’s a great find. I like his drills. They dovetail nicely with drills I already do, but they augment and expand in needed new directions or are more advanced.
I will comment that it is important to distinguish between ballistic and dynamic in ROM drills. They look a lot alike, but are different in the way the muscles tighten and relax. If you need to increase your range of motion, that requires dynamic movement. If you need to shorten your ROM and add a bouncy strength at the end, that requires ballistic movement.