Zenkutsu-Dachi - Understanding and Use of this stance

Zenkutsu-dachi is primarily known in Shotokan Karate as the Front Stance, and can also known as:

• Forward Stance.
• Forward Leaning Stance.

   The stance in itself:

• One foot in front and one foot at the back.
• The front foot should be pointed forward.
• The back foot should be pointing forward at an angle of ± 22.5°
• 70% of the body weight should be on the front foot and the other 30% on  the back foot
• The front leg will be bent forward and short in a 90° angle.
• The back leg will be stretched out long and straight.
• Both feet should be planted firmly on the ground.
• The hips will be closed (to the side) when blocking.
• The hips will be open (to the front) when striking/punching. 

Forward movement in our system (Shotokan Karate) is very important.  Stepping forward swiftly with an oi-zuki (lunge punch) intent on ending the confrontation with a single decisive blow, is common technique for the Shotokan practitioner. 

Understanding and mastering zenkutsu-dachi helps with better understanding of all other stances, thus being the very first stance we are taught in class. Zenkutsu-dachi is also one of the easy stances to learn and is taught first through the Hein kata.

Being in correct stance creates the perfect angle that puts us at an advantage for that single decisive blow as mentioned above, but also puts our opponent at a disadvantage.  

This final single blow needs the forward direction of energy that comes from a strong zenkutsu-dachi. Learning the fine points of zenkutsu-dachi is vital in mastering punching technique and power transfers, blocking, weight distribution, body centring, upper and lower body connections and also ground connections.    

Foot positioning and weight distribution is important for directing power forward by stepping.  Transferring weight in this technique is just one part of the equation.  

Breathing is also key and needs to be kept low in the diaphragm so as not to raise the centre of gravity by breathing too shallow or high.  How we make use of the centre of gravity in the stance determines the control we have over our own movements and that of our opponent’s. 

By having the heels firmly planted on the ground, we create a solid connection between the ground and our opponent.  Moving forward while punching may not suffer from a raised heel but connecting a block to the ground, having a solid foundation while static or moving back may require the planted heel for counter action. Let’s say we have a left block against a right attack, the right leg would shoot back with the heel planted firmly on the ground.  

We should rather drop into stance rather than just merely stepping backward.  Stepping too much and sending the centre of gravity back takes away from the forward projection of the stance.  Planting of the back heel should be timed with the blocking arm making contact with our opponent to add support. The punch is next and feeling the solid contact with a target and reaction of the back leg / heel into the ground along with the power of the back leg thrust brings it all together. 
The upper/lower body connection goes hand in hand with connection to the ground.    The upper body must work together with the lower to create the right sequence of events to maximize our efficiency.  The step is made, the feet planted, the hip goes and then the block.  

If the upper and lower body are working together, the initial step will be smaller and the landing and hip action will be working together with the arms to power them into the block. We stepped into front stance with an upper level block and at this point we cock our hips.  The hips are cocked in preparation for the counter attack.  

This is also a spring load for a natural catapulting of a counter attack when used correctly.  Important here is combining hip torque with moving the centre forward to project into the opponent rather than just the hip alone.  
Zenkutsu-Dachi Stance

• We step forward swiftly with a powerful oi-zuki
• We have the bonus mass behind us and we are moving our whole body forward into our opponent
• The support leg is driving into the ground as it drives all our mass forward into our opponent
• We are breathing through our lower abdomen, keeping the centre of gravity low and not raising the breathing into the chest
• We are moving our centre forward and not lunging chest first
• Proper timing of technique with opponent as well as keeping the back heel on the floor
• We should use the hips correctly depending on block or strike / punch

By: KK. See the original article here:  http://www.intermartialarts.com/article/zenkutsu-dachi