The trouble with doing bending moves as part of karate training isn't usually about learning the individual steps. These moves are usually simpler and more straightforward than many techniques performed from an aligned and upright stance. Rather, the trouble comes from being able to bend and return to standing at speed and without hearing your back pop. The trick is to prepare for these techniques with a program of exercises that builds the core strength and flexibility you need.
During Class
Step 1
Arrive at practice 10 minutes early each time. Spend the time doing trunk twists, toe touches and side bends -- motions that will limber up your back, sides and belly for the moves ahead.
Step 2
Keep your feet rooted to the ground as you begin and perform your bending moves. As much as possible, keep your knees aligned with your hips and your feet aligned with your knees. Keeping solid form in your lower body will make it easier for you to enter and recover from deep bending moves.
Step 3
Practice bending moves only until you begin to get fatigued. These moves are hard on your lower back and abdominal muscles. As they tire, your chances of injuring those muscles grow exponentially. Injured back muscles can't do bending karate moves.
Step 4
Seek feedback from your sensei on the specific move you are practicing. Each of the variety of moves has its own particulars, but they all have a right and wrong way.
Between Classes
Step 1
Focus on flexibility training rather than strength between practice sessions. Although strength is important, flexibility is the most common sticking point for people who have trouble with bending karate moves.
Step 2
Perform a series of toe touches and superman exercises -- lying on your stomach and lifting your legs and chest off the floor by flexing your lower back -- before bed and immediately after waking. These exercises will help improve your range of motion in the areas most responsible for successful bending.
Step 3
Consider participating in a tai chi or yoga class. Both form core flexibility and strength, and their emphasis on personal growth and spiritual achievement is congruent with the goals of most karate programs.
References
- "The Tao of Jeet Kun Do"; Bruce Lee; 1978
- "Bushido Martial Arts Yellow Belt Manual"; Bushido Martial Arts; Hillsboro, Oregon
- "Capoeira Conditioning"; Gerard Taylor; 2005
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