Squats, Deadlifts, Tai Chi


Squats and deadlifts are considered closed kinetic chain (CKC) exercises. Meaning, that the force to overcome the load (barbell), is applied to an unmovable object (the ground) and not to the object
being lifted.

Very much like taiji..


Kung Fu Nutrition


I’ve been giving a lot of thought to a topic I’m labeling as “Kung Fu nutrition”. Can’t think of anything else to call it.

As you know, the food pyramid encourages the consumption of carbohydrates, proteins and fats, as our source of fuel/energy for the body.. The recommended percentages of these foods would fall around 60% carbs, 20% proteins and around 20% of the good fats.

I have taken this thought and applied it to our practice of the internal arts.


Musing On Standing.


Of all the practices an internal arts practitioner ought to undertake is standing practice or Zhan Zhuang (Z-Z). In contrast to form practice, Z-Z encourages stillness and aims to produce more with less. By less, I mean external movement such as when practicing form of Qi Gong.

Zhan Zhuang training is similar in some ways to the process of editing one’s writing. It starts out with the assumption that what one has written is going to be re-done so much that the end product may not resemble the original draft; it takes a serious critical approach to one’s posture. Here, posture not only represents the physical expression of the practice, it includes attitudes which evolved from self-delusion; distorted images of self often reinforced by accolades from the uninitiated, and, perhaps worse of all, sculpturing without a model.

Standing practice defines for us the ancient saying of “eating bitter”. It is a solo practice. The only spectators are demons who dance around the fire of our burning feet, feast on a smoldering ego, quench their thirst on our sweat while fading in and out of a smoke filled mind.

Welcome to the ritual!


The International Chinese Martial Arts Championship


The International Chinese Martial Arts Championship took place this 2008 Memorial Day weekend.

The tournament , produced by of Master Nick Scrima, celebrated its tenth year anniversary at the Gaylord Palms Hotel in Orlando, Florida.

The event was well attended by groups from schools outside the USA including Colombia, Italy and Jamaica who competed in one or more styles of Chinese Martial Arts including San Shou, Chinese grappling, Xing Yi, Ba Gua, Tai Chi and much more.

Equally impressive, was the host of high caliber practitioners whose performance during the Saturday night’s presentation, justified their inclusion in “The Masters’ Demonstration”. Outstanding displays included demos by Yang Fukui, Liu Xiao Ling, Rick Barrett, Nick Gracenin, Kam Lee, Joel Timmons, Johny Lee and others.


Our Condolences


In behalf of Standing Post,  all Chinese martial arts enthusiast, Chinese medicine practitioners outside of China, we offer our condolences to the earthquake victims in the Motherland that gave birth to these arts we so much treasure..

Fernando Bernall
Standing Post School of Taijiquan
Saint Augustine, FL, USA

Constant Bear


Of all the methods of training and the many Qi Gong exercises I’ve learned, the Constant Bear continues to be my favorite of all. While from the outside, the practitioner seems to just be swinging/twisting the body from left to right and vice-versa, internally there’s a myriad of processes going on and it seems that with each practice, I uncover a new layer of understanding of this magnificent routine.




From Rough Framing to Trimming, A Push-hands metaphor


Way back around 1972 I worked for a contractor in the Ozarks, C. Tal Wooten, who liked to keep the same crew to do both the rough framing of houses we built for him and also do the trim work on the same million dollar homes.

For those not familiar with the difference between rough framing and trim work, I’ll explain: