At karate classes all over the world, great emphasise is placed on Zenkutsu dachi or front stance. This stance is one of the first karate dachi (stance) you will practice. A good strong front stance is essential in your karate practice, as this is where the foundations of your karate begin. Zenkutsudachi is used by many as a conditioning exercise, obviously, when fighting or in self defense, this stance would not normally be used, but the benefits from training this way should not be understated.
1. The stance should be approximately two shoulder widths long, from back foot to front foot, This varies slightly from person to person.
2. Between 60% and 70% of the body weight should be on the front leg.
3. The two basic body positions, when practicing front stance are Shomen (square) and Hanmi (side facing). The shomen body and hip position is predominately used for oizuki (stepping punch) and gyakuzuki (revese punch), in the earl days of karate practice. The hanmi body and hip position is predominately used for blocking in the early days of a karatekas training. But there are certain strikes with the front arm, that use the side facing position, eg. Kizamizuki (jabbing punch), uraken (back fist), etc.
4. When in zenkutsu dachi, keep the chin pulled in, the crown of the head pushing up and the stomache pushing down.
5. Keep the same height when moving forward and backwards.
6. As you step forward or backward, try and move in a straight line. To be able to move in a straight line, you first need to be in a stance that is not too wide. Shoulder width is more than sufficient. Ideally between hip width and shouldre width.
7. When stepping forward, start the movement by pushing the front knee forward, then everything else comes into play, ie, legs, hips and upper body, try and keep the back straight.
8. When stepping backward, start the movement by bending the back knee as you start to move back, then everything else comes into play. Try and keep your chin pulled in and crown of the head pushing up.
9. When stepping backwards or forwards, DO NOT rely on the body weight alone, to drive you, use your legs to push yourself forward and back.
10. If stepping forward with the right leg, once you are at the halfy way point with the knees together, drive off from the floor with the left leg, remembering to keep the back straight.
11. The same applies when stepping backwards. If you are stepping back with the right leg, once you are at the halfy way point with the knees together, drive off from the floor with the left leg.
Top Tips
Practice this stance stationary as well as moving backwards and forwards. When stationary, try and feel the leg muscles working, try a gyaku zuki or reverse punch and at completion, tighten the leg muscles, especially the inside of the thighs. When moving forward, at the half way point, try and drive off from the floor with the back leg When moving backwards, once again, try and drive off the floor at the half way pointonly this time, with the front leg. If you are trying to learn karate at home, take your time and spend plenty of time in the stationary front stance position, before moving.
Karate begins and ends with respect. Master Anko Itosu
