The Importance of Stance Training in Kung Fu and Lion Dance

In traditional Chinese martial arts, stance training is often described as the foundation of all movement. Whether practicing your kung fu or performing lion dance, strong stances are not just a basic requirement—they are essential to power, balance, endurance, and expression. While stance training can feel repetitive and physically demanding, its benefits carry directly into every technique, form, and performance.

Grandmaster Wan Laisheng (萬籟聲 / 万籁声)

Stances: The Root of Chinese Martial Arts

In kung fu, stance training (Zhuāng Bù - 桩步 – “drilling of stances” also known as Bù Fǎ - 步法 – “stance method”) teach the body how to align correctly and generate power from the ground up. Classic stances such as horse stance (馬步 - Mǎ Bù), bow and arrow stance (弓箭步 - Gōng Jiàn Bù), and subtle step (玄璣步 - Xuán Jī Bù) develop leg strength, joint stability, and body awareness. More importantly, they train practitioners to stay “rooted” (having structurally sound body posture) while remaining mobile.

A strong stance allows techniques to be delivered with greater power and control. Punches, kicks, throws, and weapon movements all rely on proper weight distribution and balance. Without solid stances, movements become shallow, unstable, and inefficient. Stance training also builds mental discipline, teaching students patience, focus, and the ability to remain calm under physical stress.

Grandmaster Dr. Wu Chaoxiang (武朝相)

Stance Training and Structural Integrity

Good stances reinforce correct posture and protect the body from injury. By strengthening the legs, hips, and core, practitioners develop a stable structure that supports the spine and joints. Over time, this improves overall performance and longevity in training. Proper stance work also enhances sensitivity to weight shifts, making transitions smoother while not compromising structural integrity.

Proper Sar Ping Lion Shape

The Role of Stances in Lion Dance

Lion dance places unique demands on the body for performers supporting the lion head or tail. Low and stable stances are critical for proper lion shape, maintaining balance, absorbing impact, and executing dynamic movements such as jumps, turns, and lifts. A strong stance allows performers to hold proper shape for extended periods as well as helping with smooth and quick directional changes.

Because lion dance is performed in pairs or teams, stance training also promotes synchronization and trust. When each performer maintains a solid base, the lion’s shape appears powerful, agile, and alive. Weak stances, on the other hand, can lead to poor lion shape, instability, mistimed movements, and increased risk of injury.

Power, Endurance, and Expression

Beyond physical strength, stances contribute to the expressive quality of both kung fu and lion dance. In martial arts, a deep, stable stance conveys confidence and authority. In lion dance, it enhances the illusion of the lion being alive having strength and spirit being displayed in the performance. Stance training builds endurance, allowing performers to maintain quality movement and shape throughout long forms, drills, or performances.

Sifu Ferreira and his disciple Andrea teaching a Sar Ping seminar in Porto Alegre, RS Brasil

Building Strong Foundations

Consistent stance training is essential for practitioners at every level. Beginners develop proper habits early, while advanced students refine depth, alignment, and transitions. Though it may not always be glamorous, stance work is where real progress is made.

In both kung fu and lion dance, strong stances create strong practitioners. By investing time in stance training, students build a foundation that supports skill development, performance quality, and long-term growth—both physically and mentally.