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Toad exercise

Toad Exercise, also known as ‘Hama Gong’, uses weights as an apparatus. This is the secret fighting exercise of the Shaolin Temple or ‘Kung’ most compatible with Western weight lifting and weight training methods. Strengthening and developing all parts of the body, Hama Gong relies exclusively on External Physical Strength, Power Training and Effort to obtain results, with the help of key visualizations.

Technical analysis

The wrist, arms, shoulders, back and abdomen are the parts of the body that are exercised for the first time, using an upright posture. Next come the legs and thighs, requiring a horse stance (Ma Bu) instead. Previously, circular stone weights and bamboo ‘bars’ were used, their built-in flexibility fostered the development of Kung. While nowadays traditional metal bar necklaces and dumbbells are sufficient, a successful variation of alternative esoteric training is also described, from a prominent exponent of ‘Kung’ (below).


The late, lamented and honorable Grandmaster ‘Long Fist’ Leong Fu, (1) (2) Changquan ‘Si Jo’ (Style Founder), from Ipoh, Malaysia, used famous huge natural stones of irregular size and weight to aid the development of this and other related ‘Kungs’. Si Jo Leong Fu was also World Middleweight Wrestling Champion, for 3 years in a row 1959-62, before retiring undefeated in 1963, an impressive testament to the effectiveness of Kung, the strength and versatility of Grandmaster Leong Fu and the power of his teachings and training methods. ..

Stage 1: strength development

By concentrating strength on the arms and wrist, students lift the barbell and weights overhead repeatedly (as noted above) until tired. Advance to the next stage when this can be done easily.

Stage 2: Transport force

Make fists with your hands and imagine that you are grasping and lowering a heavy weight. You will feel the force flow into this area as you do so and return to your arms and shoulders when you release the grip. Rest, relax, and then repeat this exercise.

Then perform the exercise using the chest, abdomen, and other parts of the body in turn, as specified above. With regard to the legs and thighs, the practice of the horse stance (Ma Bu) while holding the weights should come first. Holding, using visualization, imagining that the weights are still being carried, before lowering this imaginary weight, you should go ahead.

The proper use of visualization is essential at this stage. Each time, do the exercise once, rest, relax, and repeat it again.


Once Toad Arts / Hama Gong has been successfully achieved, the force can be instantly transmitted, at will, to any of the body parts thus trained. The Masters of this Art are very difficult to attack since they can concentrate the force in any part or region, reinforcing it and preventing injuries.


(1) Ao Tai (At’a) Grandmaster of Changquan, ever victorious general of the army, bodyguard of Captain (later General) Charles Gordon, during the Boxer Rebellion (Tai Ping Kuo) in 19th century China he was master of the great Master Leong Fu.

(2) Si Jo Leong Fu ‘LongFist’ Changquan Grandmaster, a three-time world middleweight wrestling champion 1959-62, who retired undefeated in 1963 taught Si Gung Rex Jones, the most esteemed director of The Fei Lung Kwan UK (my first master) who practiced similar ‘Kungs’.

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