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Stances: American Kenpo Karate

These basic stances and twists are required for promotion to your next belt. As you get better, your understanding of each should also improve.

Heel and Toe Rule

• Imagine a line from your opponent or target to you
• The toes of your front foot are on one side of the line
• The heel of your rear foot is on the other side
• If you are looking in a mirror, you should be able to see your rear foot

Bend your knees — Relax — keep the head over the hips and hands up!

Basic Stances

1: Attention Position

• Feet together, hands at your sides, waiting for instructions.

2: Neutral Bow

• From attention, left foot steps back and out
• Land on the ball of your left foot
• Then rotate your hips to lower the heel

You'll find yourself with your right foot forward, left foot back. Imagine a line running from your opponent to you. The heel of your left foot is to the left of the line; the toes of the right foot are to the right of the line. If you were looking in the mirror, your front foot does not mask your rear foot. Your feet should be a comfortable distance apart, knees bent slightly, toes pointed at a 45 degree angle to your front. This is a Right Neutral Bow because your right foot is forward, the weight is neutral (evenly distributed between each leg).

• If you step back with the right foot instead, you'd be in a left neutral bow

3: Forward Bow

• From the neutral bow, rotate the heel of your rear foot out, keeping the heel on the ground
• This will shift your weight so that you have 60% on the front leg and give you 4-6 inches of extra reach on your back hand
• You'll have a sharper braced angle on your front leg, protecting the knee

4: Reverse Bow

• From the neutral bow, rotate the heel of your front foot out and forward, keeping the heel on the ground
• This will shift your weight so that you have 60% on the rear leg, and move your head away from your opponent

5: Horse

• Feet are parallel to each other, slightly more than shoulder width apart
• This can be used as a transitional stance; we move through the horse to shift weight forward and back to add power to our hits

6: Training Horse (training position)

• Start in the horse, and then drive your elbows back as if striking behind you
• Your fists are palm up, tight against your pecs, elbows pointed backwards
• Keep your back straight, and your head over your pelvis

Twist Stances

1: Front Twist

• From neutral, rear foot steps forward and lands with the heel ahead of the toes
• Touch your knee to the back of your calf to make sure your feet are positioned properly
• From here you can (a) unwind, (b) step through or (c) step back to your original position

2: Rear Twist

• From neutral, turn your rear foot so the heel is ahead of the toes
• Front foot steps backward and lands with the weight on the ball of the foot
• Touch your knee to the back of your calf to make sure your feet are positioned properly
• From here you can (a) unwind, (b) step through or (c) step back to your original position

3: Rotating Twist

• From neutral, lift the front foot and rotate it in the air and place it back on the ground with the heel in and ahead of the toes
• Touch your knee to the back of your calf to make sure your feet are positioned properly
• From here you can (a) unwind, (b) step through or (c) step back to your original position