The art teaches Waigong or External skills. This aspect concerns itself with the physical aspect of the art.
Waigong training strengthens the muscles, tendons, and bones.
This includes weight training, deep stance training, and other exercises designed to teach you how to produce raw physical power such as training with various types of equipment such as heavy bags, speed bags, the famous Nine Posts, and the Iron Spheres. Neigong is refined and coordinated external strength linked with mental visualizations and emotional energy. You will learn to focus inwardly and begin to study the relationship between the body and the mind and how this connects to what is referred to as Jin or entrained body power. Your root is simply your connection to the ground. If you were to push on someone who has a good root, they would feel as if immovable.