The Hidden Power of the Mantis Warm-Up

The Hidden Power of the Mantis Warm-Up – Opening and Closing the Ribs

Most people think a warm-up is just a way to loosen up before training — a few stretches, a couple of punches, and you’re ready to go.
But in Chow Gar Southern Praying Mantis Kung Fu, the warm-up isn’t a side note.
It’s where the real power begins.

Every lesson builds on these simple yet profound movements — the opening and closing of the ribs, the twisting of the waist, and the rolling of the shoulders.
This isn’t just to warm the body.
It’s to ignite it.

The Body’s Engine – The Ribs and Waist

In Mantis, power doesn’t come from swinging arms or heavy legs.
It’s born deep inside — from the connection between the ribs and the waist.

When you open and close the ribs, you train the body to breathe with purpose.
It’s like a bellows feeding a fire — expanding to draw energy in, compressing to drive it out.
This expansion and contraction fuels the explosive short power (ging) that defines the Mantis style.

Every punch, bridge, and claw comes from that core movement.
When your ribs and waist work in harmony, the power becomes internal, rooted, and controlled.

Twisting and Rotating – Unlocking Short Power

The twisting of the waist and rotation of the shoulders do more than loosen the joints — they create torque.
This twisting motion stores energy like a coiled spring.
When released, it sends shockwaves through your target with minimal effort.

In every class, we twist, turn, and squeeze to awaken this spiral energy.
It’s what allows a small movement to create big impact.
And it’s why even a short-range strike from a skilled Mantis fighter feels like being hit with a hammer.

Squeezing the Ribs – The Secret Inside the Power

The squeezing of the ribs is one of the most overlooked skills in traditional martial arts.
It’s not just breathing — it’s internal conditioning.
Each squeeze strengthens the intercostal muscles, stabilises the core, and builds internal pressure that supports every strike and bridge.

It’s also deeply beneficial for health.
This movement massages the organs, improves blood circulation, and enhances lung capacity.
Over time, it develops internal strength — a compact, explosive energy that’s hidden beneath stillness.

The Benefits of the Mantis Warm-Up

• Explosive Short Power: Opening and closing the ribs trains the mechanics that create internal shock power.

• Deeper Breathing: Strengthens the diaphragm and improves endurance.

• Joint Mobility: Twisting the waist and rotating the shoulders improve flexibility and prevent stiffness.

• Core Strength & Stability: Rib compression tones the entire torso and builds internal structure.

• Mind-Body Connection: Linking breath, movement, and intent develops true awareness and focus.

More Than Just a Warm-Up

In Mantis training, the warm-up isn’t something to rush.
It’s where you connect to your root — your stance, breath, and spirit.
When done properly, it awakens the whole body: ribs expanding and closing, waist twisting, shoulders rotating, breath syncing with every move.

You’re not just preparing to fight.
You’re teaching your body to move like a Mantis — soft yet strong, relaxed yet ready.

This is why the old masters would say,

“Warm up like you fight — because your power begins before your first strike.”

Bringing It All Together

When the ribs breathe, the waist turns, and the shoulders roll —
the Mantis awakens.

Every movement becomes alive, connected, and purposeful.
From the outside, it may look like a simple warm-up.
But inside, the fire is being stoked — breath, power, and intent moving as one.

At Mantis Fist Kung Fu, this is where every class begins.
We don’t just stretch — we forge.
We open, close, twist, and squeeze to awaken the body’s internal engine,
preparing it for real contact, real training, and real progress.

Because in Chow Gar, power isn’t something you add on —
it’s something you unlock from within.