How to do Pu Bu. A Great Adductor Stretch- Shaolin Kung Fu Stance Guide

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Crouch stance (or pu bu) is a fundamental position in many martial arts and forms part of basic Kung Fu training. This position has shown up in a few of my home workout videos, so this this video is aimed at guiding you on how to perform this stance properly.

Pu bu is a challenging position mainly because of the flexibility required, but it is also great for building strength. It is a position that can help you build the necessary mobility for full range of motion Cossack squats. In my opinion it is also one of the best adductor stretches out there. You might be familiar with the basic position from the Cossack stretch. If you have tight adductors, I would definitely recommend this stretch.

That being said because of the amount of leg stretching required for this position, a lot of people don’t get it quite right. You will learn the proper foot position, knee position, where your centre of weight should be, and the right position for your hips and body. I will also talk you through some of the many practical applications of this stance.

Finally I will demonstrate some exercises/ training techniques to help you build the strength, mobility and flexibility required to properly perform this stance.

This position is also known as fu hu bu in Mandarin, taming the tiger stance as it was supposedly once used to kill an attacking tiger. This stance appears mostly in Chinese martial arts, though the general position is used elsewhere.


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