Read your bible! (KJV, preferably) ♥‎‎ ‎‎‎ ‎‎‎‎ ‎ ‎‎‎‎ ‎ ‎ ‎ ‎

Back in school I was skinny and never worked out. I was reading a lot of martial stuff for inspiration. One morning I woke up and wanted to do some kind of sport to change my life. I started with horse stance. I remember the first day I did it for literally 5 breaths !!!!! I just couldn't do more. Every morning I woke up to go to school I did the horse stance just once, with the goal of improving from the previous day. So the 2nd day I added maybe 1 or 2 breaths. It wasn't long, like 1-2 weeks till I could use a timer for 30 seconds. Then time flew again and I was doing 2 minutes !!! Some months passed and I got to 5 minutes. By that point I started working out a little bit in my own spare time after school, in my bedroom. I was doing hindu pushups for upper body and horse stance. I remember when about 5 minutes was my max, I would have to lay down and then it takes about another 5 minutes for all the lactic acid in my muscles to go away and finally relax my muscles. Then another 5 minutes (so double your stance time) to lay down and recover so your legs aren't sore and tired when you get up. Of course your legs are still sore but you will notice only if you start working out again like sprinting, etc. I kept it up and a year or two later in high school I did 23 minutes :) After 15 minutes your intestines start to vibrate and works that part of your body. Its very healthy. If you a male that masturbates regularly, it will heal and give you a strong stomach :) So that's my story of how i went from total dork who could barely do 5 breaths in horse stance, to doing 23 minutes, everyday. PS: when you can do 15-20minutes it also starts to strengthen your back. Until that point you may notice that your posture is odd, unnatural and weak which strains your back. So you will have to do back bridges and such before and after every horse stance to avoid back pain. But when you reach the higher times your bodies muscles are actually getting stronger ! PSS: I have a few friends who are way more advanced. When you can do 30 minute get a weight vest on to save your time! When you get much stronger take the vest off and try doing it with one leg in the air (horizontal) ;). Now you are really doing MARTIAL ARTS training. I know a dude who can do all kinds of stances not just horse stance all day long. He said something like "if you can do a stance for 2 hours you can do it all day" (I don't remember exactly if its 2 hours but he definitely said no more than 6 hours. So I would bet its either 2 or 4 hours he said. If you can do a stance for 2 or 4 hours then you can probably do it all day - literally. ).

I would advise you always stick to tucking your lower back in horse stance. Otherwise you are doing sitting on the toilet stance. Feet should point fixed front but obviously modern man has terrible bone aligment which can take many, many years to fix. So point them forward as much as comfortable - you will feel the strain in your knees if you over do it. ( And yes knees never heal. Knee injuries are for life so you absolutely never strain the knees no matter how little). If you tuck your ass inwards/frontwards, you will notice your bones lock and you can't go as low as you could if you let your ass jiggle like a bar club hostess. That's fine. Tucking your ass in is the healthy and ergonomic position. When you can do like 10minutes or more you will notice you naturally lower yourself while still staying in fully tucked in position. Its just the muscles relaxing under the strain of gravity. So yes, if you tuck in you will start high and magically end up lower near the end of your stance. So never strain to go lower. You can't go lower because you have no leg, hip and knee mobility. If you could really go lower without straining your knee caps in horse stance then you can probably go into actual "full lotus" stance as well, not just crossing your legs. Modern man cannot rotate his legs to go into full lotus and neither can he do very low horse stance so modern should not strain him/herself and break their knees :) Just a health warning, hope my long message serves someone.

I had a pair of vivos and I must say the quality wasn’t great ( insole slipped loads and the stitching came apart) however I noticed they have a physical store here in Hong Kong now, so I maybe pop in for another purchase and see if they have improved.

Mind to share whats your time you can hold the horse stance? Hope you recover soon!

I am down to under five minutes these days. Before the tumor in 2010, my best time was around eight minutes. Today, Because of the neurological damage caused by the mini-stroke I break the mabu training down to 3-4 minute blocks done throughput the day. Recovering from a 15 hour craniotomy forced me into some of the best and safest training. Because I jumped the gun a few weeks ago and went against the orders of the neurosurgeon and used just 40 pd machine weight, which caused spinal fluid to collect around the excision site. That forced me to do basically only Qi gong and Dai ji jian(tai chi chuan) training lately.

@@ReasontoLiveAdventures Hey bro, good luck with your rehab and training.

@ Reason To Live Adventures you sir are a powerful person and inspiration to all you sir are The Champion Of Mortal Kombat!

I'm about a month out from having a brain tumor removed. Non-cancerous, they think, but it's right over the part of my brain that controls right-side body movement. I'm so scared. They say 4-6 weeks to full recovery, but I find that hard to believe. Can you tell a bit more of your story? Up to you of course, but I'd rather hear from someone who triumphed in their recovery than just to google "brain tumor recovery" and see what I find.

static holds before? er.... you should be warmed up already before performing static holds otherwise how does the energy flow?

I keep getting theese weird coincidences with Bioneer, like I was literally practicing horse stance today for the first time in years, and then boom Bioneer uploads a video, on it, it's like what ever he is doing gets sent to my brain when he goes to edit the video lol cos this happens way too often.

I wouldn't want my muscles to generate so much energy BEFORE the workout, if I wanted to perform...

@@Jafmanz Wrong. Static holds are good for introducing blood flow as well

@@salj.5459 always do dynamic stretching first ALWAYS!

I completely agree. Back when I started training I was bullied almost every day by rednecks. But I found a great kung fu Sifu. He was a former green beret that taught wildness survival, mountain climbing and repelling.

Read your bible! (KJV, preferably) ♥‎‎ ‎‎‎ ‎‎‎‎ ‎ ‎‎‎‎ ‎ ‎ ‎ ‎

I do read my bible. As a matter of fact, I only lack three credits to have a third BA in theology.

​@ReasontoLiveAdventures when do you start how to stop bragging class?

​@@nategalvan3907He teaches that class 👍🏻👍🏻👍🏻

Don't be surprised, Adam is one of the coolest nerdiest internet fitness nerd along with lads like jaxblade himself

I loved that game

yoooo its kboges!!

Training horse stance finna increase my T levels or nah

Heya! 👋

More like 5secs 😂

Hahaha facts you in some deep shit 45 sec after then u start shaking lol

10 secs for me 😅

Due to isometrics training with the Isochain which involved 20 second static holds of dead-lift and zercher squat, among others. It made the Horse Stance much easier.

I feel the burn quicker when I do a narrower stance. I find a wide horse stance easier. Think I might be able to do 10 minutes on a wide horse staance.

Hung Gar kung fu is legit. Great training for mind and body.

@@guitar-jo I believe the dojo sifu had to do it for 2 and a half hours, completely uninterrupted to get his position!

Is that where the Hung Gar Games Came From? China !?!?! 😂😅😂😅😂😅😂

@@MilitaryHistory2011 Are you sure? Even 15 mins is murder, how can he get to an hour?

​@@datoolz0 either improper form, or children being wierd. maybe its some weight/tendon strength proportion thing. Like how pullups are easier the lighter you are. I remember easily doing 100 pushups as a child, now i can't remember if i had good form (i probably didn't) but it could have been because i was tiny and weighted about as much as three feathers and a marble, so my tiny stick-like arms where plenty enough to lift my even tinier even more stick-like body.

its actually nearly as bad as a 20 rep squat

If you believe that nothing hurts more than this then you've never been really seriously hurt. Good for you.

​@@josephperkins4857 It depends. If they are bodyweight squats for an advanced athlete then yeah, pretty bad. But you can't say the same about a 20 rep squats with a weight challenging enough to keep you from repping more than 20.

@@ithinkthereforeitalk935 I mean, no exercise that I’ve ever done before hurts more than this. But yeah, I can say that I’ve been really luck and never got any serious pain, or injury problems

@@joaotanaka3071 take the weight you can squat for ten reps and then extend it out to 20 with it

how many sets should u do if doing it daily?

​@@TatooedDoc i usually do it 1 set to max time i can do, then i do rest pauses, wich is to rest 5 to 10 seconds and repeat the exercise for more 1 or 3 times. Makes it intensier and that don't consume your time

Wow

A wise lady

I started with Shorin Ryuu as well. Shorin Ji Kenpo also has mostly the same stuff as well.

Hey I did too!

@@CobraTheSpacePirate It's always great to meet someone else who's a fellow practitioner of Okinawan karate. And I also appreciate your taste in retro anime 😉

@@infunerous666 Not many are familiar with Shorin Ryu or know that is was one of the very first mixed martial arts with influences from all over South Asia since Okinawa was a melting pot of culture at the time. I always love hearing from others who have trained in this ancient, but still practical, art of fighting.

@@BosunM8James Actually from a few years back, I started over with Tanihata ShitoRyuu Karate here at the local Budoukan with a local friend of mine who is teaching there... It is fun doing the demos and working with the kids! Most all of the kata are exactly the same. However, the Japanese Department of Education renamed the kata from a few years ago? Pinan etc., is another name. Like Hinan...Maybe same thing as renaming Peking to Beijing.?

I'm proud of them for getting used to it. That must have taken a lot of effort.

@@technic1285 the funny thing is, one of my coworkers does karate, so he was already used to that kind of stuff. Sometimes we would light spar, but I would always lose.

I see, but what are concretely the benefits of horse stance ?

​@@JesusSaves383 You wrote it a little weird, but if you mean what are the concrete benefits of doing this stance, I am not sure yet as I just started, but as of now this is what I myself I am feeling an improvement in: - Better Join Mobility - Stronger Quads/Glutes/Hamstrings - Higher Jumps - Overall Better Leg Resistance Thats right now, only after a few days training this, the most prominent are the mobility of my joins, which feel smoother while walking up stairs, and my legs seemingly can handle more strain since day 1

​@@NegrolusiAre you still at it? Have you got more prominent benefits/benefits you noticed the most? And have your jumps increased much?

@@AlanLienhard I quit martial arts, atleast the dojo I was at I felt I could have more combat training, I still spar with my brother though. I can hold a horse-stance for 25-30 minutes, varies on the day. My jumps have increased (before 16 inches, now 20-23 inches) , I can run up stairs easiler without any stress, everything is easier from the ground up and I regret not focusing on legs when I was younger. Although no significant muscle growth at all, it didn't affect hypertrophy. I haven't posted the video as my tripod broke in the mix of making this 😓 I promise eventually though that video will be on my channel for sure.

@@Negrolusi Thank you for your answer. May I ask if you did other leg exercises?

@Wnohr77 u got upto 8 mins? world record is 8 mns or 8-30 seconds I think

@@vr1902 a 15 seconds google search shows the record at 3 hours

I tore my ACL as well in December. I'm going to be asking my pt if this is ok for me to do. I miss training karate so much this will be one step closer.

Did you have acl reconstruction? I had it Dec and was curious how long others waited to start doing these type exercises.

@@chriscarmack1016 never had the surgery...tore it about 3 or 4 years ago

​@chriscarmack1016 I had reconstruction about 23months ago I was advised (by top surgeons and sports physios) to start doing isometric holds like glute bridges pretty much straight away - I was doing them in the hospital bed. For a horse stance hold there really shouldn't be any movement in your knee so you should be able to start pretty much as soon as you get your stitches out. I would advise that you make sure you knee mobility is up to par first though, i.e. being able to bring your heel equally as close your ass as the "good" leg and being able to extend it as much as the other leg also. You need to mobility in order to perform the movement with less pain. Good luck on your journey back brother, it's steady progress but I was back to playing rugby at my previous standard within 10months

Cool! I just found rope jumping and the horse stance as two additions to calisthenics. I have found these sorts of training to give a huge improvement to my running. Always like to try something new.

You saw hypertrophy from it?

@@matthewhawke8902 yes theyll blow up your thighs. You’re holding the position for as long as possible so blood is pooling in the area, and therefore satellite cells and angiogenesis etc I mean I was doing heavy compounds too but I never isolated hip adduction or knee extension, yet my quads and adductors blew up

@TheSackSwordsman That's interesting to hear. I spoke with a guy who did Kung Fu throughout his early life into adulthood and never touched weights, as soon as he did though he almost instantly was able to hit a backsquat that was over twice his bodyweight...that's not something most people can just hop into. Obviously it's doing more than what some would say about long holds being "just for endurance ".

Those stances are held much higher than shown in the video. Not to take away from the challenge ; I started with a Vietnamese style which had us doing the horse stance with our thighs parallel to the ground. Now I do Xíngyì with Byron Jacobs and I hold Sāntǐshì for up to 10 minutes, which is double of how long I hold horse stance.

Impressive but kinda silly from an exercise science perspective you're mainly building power in that one position. You could instead do squats and build power in the full range of motion. 45 min in static positions is just a waste of time and energy. It may be good psychologically or spiritually but for pure physical fitness it isn't ideal.

​@@McCarthy1776 I i guess for them it's more than that It's not just physical but mental too

Yes! I love this! This is a lot like the liquid motion system I was talking about recently. I’ve been doing the exact same thing and it works wonders 😁

Yes any sort of joint movement or articulation helps massively with flexibility gains and generally getting blood to the joints. Looking at your current level of flexibility mate, I would say a lot of external rotation in the hips would work wonders to help you with abducting the legs wider in your horse stance and allowing you to sit deeper in your cossack squat. I've created a sequence that you can try out. Let me know how it goes for you. And keep up the amazing work :) kzfaq.info/get/bejne/hsCEhMZhmJ6lhKc.html@@TheBioneer

First time I read "McDojo", but it's definitely as good as Bullshido :p

Old school TKD emphasized this. I am a long time practitioner and an instructor for over 4 decades. Holding this stance and throwing step-behind sidekicks without rising is incredibly tough and beneficial.

Yes I tried just did progressive overload in isometric type training . Like squat I did 40 sec with light then keep adding the weights..for each body part ..I feel no soreness but able to recruit strength and less damage to joints .also improved endurance

Thanks, good idea. 👍🏻

What benefits have you noticed in using these movements both in your workouts and their overall benefits in and of themselves?

Exactly, I was going to comment on the similarity to a wrestling stance.

Awesome work. I use it for my Kung-fu training. My record time in the low version is 5:10 and 35 minutes in the high version. I, too, would love to hit 10 minutes in the low position. The benefits have been great.

true

Never thought I’d see u here !

@Grindset man Surprise! 😆 Yeah man, Bioneer was the first KZfaqr I ran across when I started researching Isos back in 2017! I'm a huge fan of his! 😁

I like your content bro

It's also why people doing karate,kung fu and especially World Tae kwondo (formerly known as World Tae kwondo Federation) don't seem to have as powerful a technique now lack of proper stance training

I can totally relate 😂😂. You start shaking like you're in the middle of an earthquake. But the benefits are 🔥.

Too weak, my boy. Train harder, make pain your b---ch! I do 2 minutes with a 25 kilos barbell on my thighs and I am still not satisfied with myself.