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A Stance Is NOT Just A Pose

What is GAP?

Any discussion about stance worth its salt has to use Good Athletic Position (or GAP) as the default starting point. For the uninitiated, GAP is the fundamentally good mechanical position that the body assumes when it is expected to perform optimally across a variety of stressors. These stressors can be a sudden vertical jump, a quick explosive lift, preparing to move in either direction laterally, transitioning to back-pedaling, et cetera. The key to GAP is that it is a foundation for variety– a starting point for options if you will.

Weight Distribution

Task Specific Positions (or TSP) begin with the end in mind. In other words, the sprinter knows which direction the body must move, the batter knows the approximate plane he must swing into, the fighter setting up the spin kick knows how and where she must set her hips to facilitate a smooth pirouette. Still, even with TSP there are usually only minor adjustments from GAP and this close adherence is for good reason.

GAP wisely adheres to an equal distribution of weight so that movement in any cardinal direction can be smoothly transitioned into. Too much weight over a given foot slows the transition into that direction. GAP’s equal distribution of weight not only optimizes mobility, but it also increases access to power. Full body commitment is already realized by having both feet underneath the hips.

GAP allows for quick power access to any given side by this same equal distribution of weight. If I am running a 70/30 stance (70% of weight over the rear foot and 30% over the lead), I’ve got to make up that distribution when I go for lead side strikes. In my 50/50 GAP position, a flex of the rear calf and a pelvic torque loads me for power.

Stance Is Not An Isolated Element

OK, I’ve rhapsodized GAP as the way to go with stance, but I want to stretch this idea further. There is a tendency in some combat disciplines to pay a lot of attention to stance as if it were an isolated element. This line of thinking says, “OK, here is our stance, got it? Looks good. Now, here is some other stuff to learn.” I’m pleading a case for not thinking of stance as a stock-still element but rather an athletic position that informs all of your movement. After all, what good is a stance if it no longer supports your offense or defense as soon as you take your first step? Fights happen on the move and MMA and street-encounters are not some adolescent Karate Kid crane stance fantasy.

In an ideal world, with every step you take, with every punch you throw, with every takedown you stuff, with every move you make, you should be analyzing it for GAP and making adjustments whenever and wherever possible to adhere as closely as you can manage to perfection. Always ask questions about GAP in your training. Are you falling into your punches rather than stepping into them? If so, I smell an easily countered fighter and/or a lead leg weight-loaded rife for leg-kick punishment.

Is your lateral movement overloaded when you move? A leg kick or Lyoto Machida style foot sweep will bring that foolishness to the mat. Is the lead foot light? Sounds like someone is inviting the takedown. Is the stance too high? Again, welcome to takedown city. Any deviation from GAP acts as either a situation to be countered or a telegraph of your intentions.

Final Thoughts

Stance, although similar to the word “stand”, is not really about how you stand. Stance is an athletic starting point that travels with you wherever you go. Stance is every step you take. Stance is every punch you throw.

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19 thoughts on “A Stance Is NOT Just A Pose”

  1. So important. I was being taunted by a 3rd degree black belt when I had had enough. I went into the proper stance, his face changed expressions & he changed his attitude immediately.

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  3. Hi, guys. I enjoy your ‘blogs’ and videos. However, as I am a 6’7″ (age shrunk to 6’6″), 71 yr old male in fair to poor health, something in my range/possibility. I also use a Hurrycane ©

    Jim

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  4. I teach several martial arts and one of the hardest things to accomplish with beginners is the importance of a fluid, yet stable stance. Great article

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  5. Dear Bob:
    MOST of the fight/response moves are for YOUNGER men who are physically capable of such moves The USA today is full of OLDER, less agile men as the Baby Boomers reach retirement age. I use a cane to walk. Can’t do with out it. While I was in China, I had an opportunity to join a group of older Chinese “gentlemen” [these guys were about as “gentle” .as a raging tiger] in learning basic “cane fighting” technics. While I carry one of your Striker knives, my cane is ALWAYS in my right hand…. ready to go… IF I KNEW HOW to use it effectively to disable an attacker. I am on SSA and can not afford a “real” sword can or one of those that uses CO2 to shoot ball bearings…. I used my cane once to “discourage and stop” a person who was intoxicated and attempting to stop my wife and hold her…. ANY chance you develop an “Old Farts” cane combat training class?… maybe a lead weighted “combat cane”?
    Thanks.

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  7. True you could be talking about tennis as footwork and aquiring the best GAP for each shot and regaining GAP after each shot is so similar to what you’re saying. Jimmy Conners grandpa was a pro boxer and he told Jimmy that tennis is boxing at 90 feet away.

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  9. This is something that was stressed to me when I started taking up Golf some time ago. An Athletic Stance when addressing the ball made everything else fall into place so problems with the swing could be fixed. Nice post.

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  12. Good article. Would’ve been better had there been pictures of a correct stance from all angles. I get the 50/50 weight distribution on each foot but what about the rest of the story?

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  13. Good article. Agree. Maybe some information regarding hand & shoulder position may have helped?
    Thank you.
    Andy

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  15. Great tip. Another reason why everyone should have some type of basic self defense instruction. Some people would never think about these things. Thank you.

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  16. Didn’t Mushashi say that you stance and stride should be natural as in the way you walk every day. Look at how Segal steps into a fight, always ready always a natural stance.

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  18. Mastery of the basics is the foundation for developing ability and confidence. What is more basic than an athletic stance? One point to add is “flex your ankles” so that your feet can “feel” the ground. Try it. You should experience more strength in your legs and core. Good Luck!

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