"He warns that people doing training should "...be careful not to perform the movements too quickly since the weights tend to make you overextend your techniques which can cause injury to the joints.” Other ways of enhancing the value of forms training include training outdoors in varied conditions and using varying speeds.Ying Ching Kuen and external forms of Yau Kung Mun are practised with iron rings to build strength, power, and endurance 

The southern Chinese kung fu style of Hung Gar is "hard, strong style" that uses "rooted stances such as the horse stance (mabu)".