For this episode of the 3D Functional Strength series, we use the Taijiquan exercise “Chen Fa Ke’s 9 point palm.” Normally an exercise for building structure and spiral force to extend through the palms, we are now bringing into the context of forearm development.

This exercise engages the forearm in a more fully encompassing way. The muscles of the forearm are responsible for the bending and flexing of the wrist in a full circular motion, as well as each individual finger. As we press into the wall and move the points that hold pressure, parts of the forearm will disengage while others engage. As we shift points in that spiral formation, this engagement will work through all the points on the forearm.

Refer to video for a visual of the 9 points, but the 9 points consist of 4 points in the palm and 5 points for the fingers (1 for each fingertip).

Start by placing one hand on the wall. Put pressure onto it. This pressure can be more or less dependent on your fitness level. Without alleviating pressure, roll the palm until just the knife edge of the palm is touching. Roll the 4 points of the palm in a circle until we reach the knife edge of the palm again. Then roll towards the fingertips in the same direction we were rolling the palm and roll across each fingertip until we end up back at the knife edge of the palm again. Alternate rotating in a circle with the 4 points of the palm and the 5 points of the fingers. This exercise works in both directions, so as you get comfortable with one, try the other. And of course be sure to try the exercise with both palms.

As this exercise becomes easier, grab a book or stack of books, with a weight you can handle, and press them into the wall and try this exercise without letting them fall. During this exercise, there is no point where we let up pressure from the wall, so if we do it correctly, the books should not fall.

We can increase the repetitions of this exercise as we improve, as well as increase the number of books that we include, in order to increase our practice. Start with 20 repetitions without books. When you get the hang of it, try adding a book. As you gradually get more comfortable, try working up to 30-50 repetitions each direction and increase the number of books as you see fit.
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