How to Use a Kung Fu Center Punch and Back Fist

Having mastered some of the basic stances in Kung Fu, it is a good idea to try them in combination with a few of the basic punches. Below are the basic steps for a combination center punch and back fist. Although the technique is broken down, the actual movement should be very fluid and rapid.

Difficulty: Moderate

Instructions

1. Begin with the legs comfortably together to create a firm stance and arms resting on your hips with hands in fists facing upward. This is the standard beginning position in Kung Fu and the thumbs should always be on the outside of the fist to prevent injury.

2. Step out and to the right with your right foot into a lunge position. This means your knees are comfortably bent and your feet are now about three feet apart. This is the horse-riding stance.

3. Strike a center punch with your right hand as you lunge and bend down to the right in step 2. To punch, turn the right wrist so the fist is facing down as you snap your arm forward and out in front of you. Be sure not to over extend your elbow.

4. Bring the punch back in towards the chest before turning the right arm over and back out in back fist position. The back fist should be higher than the center punch and roughly in line with the top of your head.

5. Repeat steps 3 and 4 alternating between arms to practice the center punch and back fist combination. Four repetitions on each side are usually sufficient if the technique is part of a larger workout or routine.

6. Return to position in step 1 with both hands at hips and feet drawn back together.

7. Change this technique to a side demonstration by going into the mountain climbing or side stance. This means one leg forward and bent and the other leg back and slightly bent.

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