Shaolin Iron Palm Gong is a classic technique of Shaolin hand gong, which is divided into insertion and fighting. After the achievement, the palms are like steel and iron, and the fighting skills are extremely powerful. This exercise is a compulsory practice of Shaolin martial monks of all generations.

The following exercise steps: 1. Practice the palm exercise first; 2. Practice the practice of slapping the lying sandbag again; 3. Finally, practice the practice of hanging sand bags.

### 1. Palm exercise

1. Prepare a bucket with a height of about one meter and filled with mung beans.

2. First use the right palm to insert vertically into the mung bean, insert it into the wrist, and then withdraw your hand (Picture 1, Figure 2). After repeatedly inserting and pumping your hand 12 times, change your left palm to practice.

3. After practicing for a period of time, the number of palm inserts and hand pulls gradually increases, reaching each group of exercises, and the left and right palms are not less than 50 times.

4. After 300 days of practice, discard the old mung beans, replace them with new ones, and add half of the iron sand. Practice as described above.

### Second, pat the lying sandbag

A square cloth bag 30 cm wide and 50 cm long is sewn from canvas, filled with iron sand. Prepare another 1-meter-high platform.

(1) Practice of the back of the palm, palm and palm fingers

Facing the sandbag, rotate the body from side to side, wave the left and right arms, and pat the sandbag with the back of the left and right palms and palms downward to exercise the hardness of the palms, palms, and palms (Fig. 3, Fig. 4, Fig. 5). For each set, the left and right palms should be practiced no less than 50 times.

(2) Palm Ridge exercises

Hit the sandbag downwards with the palm edges of the left and right palms (Figures 6, 7). For each set, the left and right palms should be practiced no less than 50 times.

(3) Palm-tip exercises

Firmly buckle the sandbag with the palm tip of the left and right palms downwards (Figures 8, 9). For each set, the left and right palms should be practiced no less than 50 times.

### Third, hit the hanging sand bag

Prepare a hanging sand bag filled with iron sand.

(1) The practice of palm shaking

Face the hanging sand bag at a distance of one meter. Shake the sand bag with the left and right palms (Picture 10), and then shake the lifting bag with the back of the left and right palms (Figure 11). For each set, no less than 50 times on the left and right palms and palms on the back.

(2) Exercises for swinging and chopping palms

Swing the bag with the thumb and index finger of the left and right palms as the force points, and then use the left and right palm edges as the force points to slash the sandbag. For each set of exercises, swing the palm left and right and chop the palm no less than 50 times.

(3) Exercises for inserting palms and counter-shaking palms

Insert the sand bag with the left and right palm tips (Fig. 14, Fig. 15), and then hit the sand bag with the left and right palms (Fig. 16). For each set of exercises, the left and right palms and the reverse palm are not less than 50 times.

(4) Pushing and clapping

Push the bag forward with the palms of the left and right palms (Fig. 17), and then pat the sandbag with the palms of the left and right palms (Fig. 18). For each set of exercises, the left and right palms and the reverse palm are not less than 50 times.

(5) Exercises for covering palms and stepping on palms

Use the palms and palms of the left and right palms as force points to cover the sand bag forward (Fig. 19), and then press the sand bag forward with the palms and palmar fingers of the left and right palms as the force points (Fig. 20). For each set of exercises, the left and right palms and the stepping palms are no less than 50 times.

As long as the above exercises are practiced consistently, the palms will be like steel and iron, and the fighting power will be incomparable.