In the world of Chinese martial arts, few topics spark as much curiosity—and confusion—as the divide between internal and external styles. If you’ve been exploring kung fu or dipping your toes into martial arts culture, chances are you’ve come across these labels. “That’s internal,” someone says about Tai Chi. “Shaolin is external,” another chimes in.
But what do those terms really mean? Are we talking about energy? Philosophy? Muscle?
Let’s break it down and get to the root of this age-old distinction.
Quick Summary: Internal vs External Martial Arts
What Are Internal and External Martial Arts?
At its simplest, the distinction between internal and external martial arts boils down to where the emphasis is placed—on cultivating what’s inside the body or on developing power from physical, visible action.
External martial arts, like the famous Shaolin styles, prioritize explosive movements, muscular strength, speed, and technique. They focus on training the body’s outer structure—your muscles, bones, and tendons. Think kicks, punches, and fast forms.
Internal martial arts, on the other hand, delve into the unseen: the breath, intent, and the flow of qi (internal energy). Styles like Tai Chi, Bagua Zhang, and Xing Yi Quan emphasize relaxation, internal structure, and rooted movement, often training slow and soft to ultimately become fast and powerful.
Origins in the Wudang vs. Shaolin Divide
Traditionally, the divide traces back to two legendary locations: Shaolin Temple and Wudang Mountain.
That said, history’s a bit fuzzier than legend would have us believe. Many “external” styles contain deep internal work. And plenty of “internal” masters can hit like a truck.
Physiological Training Differences
One of the clearest ways to understand the internal vs. external divide is by looking at how the body is trained.
Case Study: Tai Chi vs. Shaolin
Let’s compare two of the most iconic representatives from each side.
Tai Chi Chuan
Roots: Taoist philosophy, Wudang origin stories, internal alchemy
Training Style: Begins with slow forms, standing meditation, and push hands (a sensitivity exercise)
Power Source: Relaxed alignment, spiraling movement, internal force (jin)
Long-Term Goals: Health, longevity, effortless power, calm under pressure
Shaolin Kung Fu
Roots: Chan Buddhism, Henan Province, famed for monks defending the temple
Training Style: Intense physical drills, forms with jumps and strikes, conditioning exercises
Power Source: Muscular force, speed, and sharp technique honed through repetition
Long-Term Goals: Fighting skill, mental discipline, warrior endurance
Despite their contrasts, both styles train martial effectiveness, discipline, and character. A well-developed Tai Chi practitioner can neutralize and counter with shocking speed and force. A seasoned Shaolin stylist may possess internal mastery beneath their explosive exterior.
Is One Better Than the Other?
Short answer: No.
The better question is—what are you looking for?
In truth, most advanced systems merge the two. Many traditional masters say, “Train externally to nourish the internal. Train internally to strengthen the external.”
The Takeaway: Two Paths to the Same Mountain
Whether you’re flowing through a Tai Chi form at dawn or pounding the ground in a Shaolin horse stance, you’re walking a path toward mastery—of body, breath, and self.
Internal and external martial arts aren’t enemies. They’re companions. One teaches you to extend force outward; the other teaches you to feel it from within.
As the old saying goes: “Shaolin builds the frame; Wudang breathes life into it.”
So whichever you choose, stay curious, stay humble, and keep training.
Sources & Further Reading
Shahar, Meir. The Shaolin Monastery: History, Religion, and the Chinese Martial Arts. University of Hawai’i Press.
Henning, Stanley. “Academia Encounters the Chinese Martial Arts.” China Review International.
Yang, Jwing-Ming. The Root of Chinese Qigong: Secrets for Health, Longevity, and Enlightenment.
Wile, Douglas. Lost T’ai-chi Classics from the Late Ch’ing Dynasty.
Frequently Asked Questions
What is the difference between internal and external kung fu?
Internal kung fu focuses on breath, energy, and internal force, while external kung fu emphasizes strength, speed, and visible physical movement.
Is Tai Chi an internal martial art?
Yes, Tai Chi is one of the most well-known internal kung fu styles. It emphasizes alignment, energy flow, and relaxed power.
What are some external Chinese kung fu styles?
Shaolin Kung Fu, Hung Gar, and Choy Li Fut are prominent external Chinese kung fu styles known for their strength and explosive techniques.
Can you combine internal and external kung fu?
Yes, many advanced practitioners integrate both approaches to build both physical strength and internal awareness.
Which is better for beginners—internal or external kung fu?
It depends on your goals. Internal kung fu offers slower, meditative training, while external styles provide faster-paced physical conditioning.
