Martial Arts Iron Rings (Steel Forearm Training Rings)

Training Rings Details

- Small – 7cm inside diameter
- Medium – 8.5cm inside diameter
- Large – 9.5cm inside diameter
- Made from Steel
- Weight is approximately 500 to 600 grams each

More About Iron Rings

Iron Rings, as they were traditionally called, are one of the original training devices used in the Chinese Martial arts, particularly Wing Chun, Hung Gar, Yau Kung Mun, Chow Gar, Bak Mei, Bak Hok Pai to name a few. They were originally made of forged iron, hence the name, but in modern times are more commonly made of steel or brass.

The rings are usually worn on the forearms like wrist weights when doing form practice. They are designed to strengthen the wrist, forearm, upper arm and shoulder muscles by providing weight resistance but also help to build endurance and focus when used in prolonged Stance Training such as Mǎbù (Horse Stance). They can also be used to harden the forearms for blocking, and are commonly seen in Hung Gar as a method of fist training… “To do fist training, students wear iron rings, weighing from 2-4 lbs on their arms. The force of the student's strike causes the rings to slide down the arms smashing into the back of the hands, reminding the students to hold a "tight fist." Rings can also be used for training your grip by holding them with the fingertips and squeezing.

Using rings for internal arts is also seen as a way of developing endurance in stance training and can be a tool for focusing on movements without overextending, and at the same time, controlling the power transference.

The most important aspect of Iron Ring use is to work out what you want to use them for, then selecting the right size rings. Remember that the smallest ring must fit over your hand so it will stay close to your wrist but make sure that when you form a fist it won’t slide off when you punch or slide back down over your elbow. The simplest way to do this is to measure the diameter of your hand when it’s pulled together as if you were trying to fit a bangle over it. Then check the inner diameter of the rings and make sure the measurement is marginally larger otherwise you won’t be able to get the ring over your hand. The next thing you need to do is to calculate the diameter of the thickest part of your forearm, so the rings don’t slide right up your arm and over your elbow. You can then work out what size/s you need.

You may choose to work with 2, 4 or 6 rings on each arm depending on what your goals are. It is sometimes beneficial to work with 1 pair and increase them as your strength and endurance improve. The main thing is to not go too hard too fast. It is very easy to overextend when using iron rings and that can result in joint injuries. Control and focus are always the first rule in the martial arts so use that as a guide to how you use the rings. The main thing is to work with them and enjoy the challenge and the process.