In this post, I want to share with you how to use resistance bands when you train alone at home.

Resistance bands are a popular and excellent training device. There are three (3) types of resistance bands. There are long and short bands, and you can get them with accessories such as straps and handles.

The colors of the bands stand for the different strength resistance levels.

Why use resistance bands?

They are cheap, portable, and flexible to use. You can train push, pull and circular exercises in all directions.

It might not be the best tool to build muscular strength, but it helps you to strengthen your joints, tendons and to stretch your fascia. This makes it an excellent tool for Wing Chun training.

How to train?

Practice and execute the moves in a steady flow or hold a position. (isometrics). You can also combine these methods of flow and hold. For instance, move your Tan Sao, then stop and hold your breath for 5 seconds and move again.

Train slowly! That is super important because if you go too hard, you cannot sense how the stretch band affects your body.

Relax! Don’t use any muscular contraction. For instance, in Tan or Fook Sao. Notice the tension in your shoulders and lower bows, if any. Then breath out and let go of all tension.

Use your structure to move the bands. Be mindful of your body structure alignments.

For more about body alignments:

Siu Nim Tao practice

Snake hands

This is one of the best exercises to develop the Wing Chun seven (7) bows. Move your bows in sequence and feel the feedback of the stretch band into your joints.

SNT 1st section

Tan, Huen, Wu and Fook Sao’s first section sequence of SNT.

Don’t use your shoulders. Beware of any tension in your body, then relax and let go!

SNT 2nd section

These are bridge strengthening exercises. For this training, I use short resistance bands. Don’t separate the bands with your wrist or hands, use your elbows and scapula.

  • Double Gam Sao
  • Receiving Tan Sao–Tok Sao
  • Jut Sao – Biu Sao
  • Press – Lift – Huen Sao.

Receive and pull actions

Tan Sao, use your structure to counterbalance.

You can also practice the single or double Lap Sao, Lap Da.


Concluding thoughts

In this post, I discussed how to use resistance bands to train your Wing Chun. You can experiment by yourself. There are no limits to your training. See what works for you.

This is the first of three (3) blog posts about Wing Chun home training. Next time I will discuss how to train with a stability ball, hand weights and tennis ball.

Leave your comment or let me know if you have questions.