O.C.G Southern Praying Mantis Kung Fu

New poster for our adults-only Chow Gar Southern Praying Mantis training in Oxfordshire.
We focus on close-range combat, conditioning, two-man drills and real contact work.
For anyone who can't attend in person, we also run online training covering forms, conditioning, footwork and power development.
If you want details about either option, just drop me a message.👍🙏

In Chow Gar Southern Praying Mantis, Gau Choi, also known as (Hammer Hand) is more than just a strike — it is a universal destructive technique. The strike is delivered with the ulnar edge of the fist, developed through structure, conditioning, and short explosive power.
Heavy hands, rooted stance.
Many people assume the ulnar edge of the fist is too weak to strike with, but within the Mantis system it becomes a powerful structural weapon through correct training and conditioning. This is developed through bag work, two-person conditioning, and especially through practising Sarm Bo Jin.
My Sifu told me many years ago that this conditioning becomes a tester of your Sarm Bo Jin — if the form is trained correctly and consistently, the structure, connection, and strength in these striking areas naturally develop over time.
Gau Choi is designed for close-range destruction. It can target the head, neck, shoulders, ribs, limbs, or any opening available. The power does not come from large swinging movement, but from rooted structure, body connection, and the release of short explosive force.

PHOENIX EYE
IN CHOW GAR MANTIS
The Phoenix Eye, or Fung Ngaan, is a distinctive hand formation in Chow Gar Southern Praying Mantis. It is created by curling the fingers into a tight fist while slightly protruding the knuckle of the index finger. This creates a focused striking point, allowing for precise, penetrating power rather than broad impact.
Unlike conventional punches that rely on surface area and momentum, the Phoenix Eye emphasizes accuracy and structure. It is commonly used to target vulnerable anatomical points such as the throat, ribs, solar plexus, and pressure points along the body. Because of this, it reflects the system's core principle: efficiency over force.
Training the Phoenix Eye requires careful conditioning. The knuckle must be gradually strengthened, and the wrist aligned correctly to avoid injury. Power is not generated from the arm alone, but through coordinated body mechanics— rooting, short-range energy (ging), and proper stance.
In Chow Gar Mantis, we also practice Hay/Chi Gung to cultivate internal energy, focus the mind, and enhance the power behind the Phoenix Eye. Through breath control, intention, and energy flow, the strike becomes not just physically strong, but energetically alive.
In application, the Phoenix Eye is rarely used in isolation. It is integrated into the rapid, close-range striking sequences that define Chow Gar Mantis, often delivered in quick succession with minimal telegraphing.

Training the bridge tonight with Mantis bar rolling.
A simple method — rolling a 7kg bar along the top of the forearms. Not heavy, but enough to forge the bridge.
This drill develops a strong, connected bridge, helping to absorb impact, maintain contact, and apply pressure effectively.
100 repetitions to build strength that carries into practice.

Pai Kui, or the Slicing Bridge, is the "heavy hitter" of Chow Gar Mantis, where you use your forearm to slice through an opponent's guard at point-blank range. Instead of a long swing, you generate a "shockwave" of power from your elbows and feet to deliver short, explosive strikes—often aimed at the neck or specifically targeting the arms and biceps to cause instant paralysis. By "breaking the bridge" of the attacker’s limb, you effectively destroy their weapon and collapse their structure, proving that your power is heavy and solid like a lead pipe rather than light or floaty.

Here’s Adam, my long-time student, running through the Iron Ruler. He’s been a student of this system since the late 90s.

In Chow Gar Southern Praying Mantis, the weapon often called the Sai is known in Chinese as the Tit Chek (鐵尺), which translates to “Iron Ruler.” True to its name, it’s used with precision, structure, and control rather than flashy movement. The Tit Chek reflects the system’s close-range power—short, sharp, and direct—emphasising trapping, striking, and deflection. Like the hand techniques in Chow Gar, its use is efficient and practical, reinforcing the art’s focus on rooted stance, explosive energy, and disciplined intent.

Working on the Gim (Sword) Mantis chasing the wind.

Happy Chinese new year.