In all the mabu drills, really settle into the mabu. Do not just have empty legs. Most people have trouble because the foundation is not ready yet – the legs are not strong enough so the whole body cannot get connected. It will become easy once the tendons and bones are strong enough, so you have to train to develop the whole body power before doing the fali. Develop whole body power with circle-walking and mabu soft techniques. Develop power in the body before moving. Do not get the power by the movement. Collect the power, then use it.
1. mabu single horizontal zhuangzhang
Sit in mabu and extend the arms to the sides in single zhuangzhang position. Look to the side where you are doing the zhuang. Do not do a fali strike, but try to find the power low in the back. Think that somethone is pushing back on your hand. This will train the strong stance needed to develop the zhuang gradually into a strong strike. Do on one side, changing sides after five to ten repetitions. The push is a bit above shoulder height, the rear hand a bit lower. The arms are in a straight line.
2. mabu single angled zhuangzhang
This is the same, but the line of the arms is a bit angled, the leading arm higher and the rear arm lower. Put power into both, but don't over reach.
3. mabu double zhuangzhang (crab style)
Mabu stance, double zhuangzhang repeats on same side. Sit into mabu, form the crab posture, then turn to one side. Turn the whole body towards the hit, not just the shoulders. Push fully from the rear leg, keeping the body straight, and set down into the stance. Keep the arms in a circle, palms out and shoulders set down. Do double zhuangzhang repeats.
4. Mabu stance, alternating sides with double zhuangzhang. Do three to five double zhuangzhang repeats to one side, then turn to the other side for three to five repeats. Keep power connected down to the lower back while turning.
5. Mabu turned stance, front and rear single zhuangzhang.
Open the mabu to face more to one side. Do repeats of front zhuangzhang, hitting above shoulder height. Do rear zhuangzhang lower. First bring the rear hand over to the front and strike back to give opposite power. The main way is to look forward, but you can look back, thinking of a groin strike behind.
Progression for all setting stake drills: In mabu feeling stance, rock slightly forward and do a small movement with each type of zhuangzhang. Settle into the hip joints. Gradually add intensity and amplitude as you find the power in your body. Concentrate on the upper back, try to take the shoulders out of the equation. You may take small steps forward as you add intensity and amplitude.