周家螳螂 The Chow Gar Tong Long Style
周家螳螂拳以近身攻防見長，手法與步法為其核心。然而於實戰之中，頭、肩、肘、胯、膝等部位亦無不運用自如。至於「咬」與「噴」等技，乃極近距離方用之防禦手段。
本門勁力層次分明，由剛猛沉重之勁，以至柔中帶韌之重勁，皆可靈活運用於擊打與擒拿之間。
於更高層次，尚有偏柔之法，名為「游龍」與「拿龍手」。此並非坊間所謂太極，而是本門獨特之柔化功夫，用以開展身體關節，使其圓活通達。
Chow Gar or Chow Family Mantis system largely consists of close range hand and foot techniques. But other parts, such as head, shoulders, elbows, hips and knees are constantly used. Biting and spitting are also used to defend, but are only used when very close to the opponent.
There are several powers within the system, ranging from sharp heavy power to softer more malleable heavy power. Both useful for hitting and catching of limbs.
The system is stimulated at a higher level by a softer side known as Swimming Dragon and Grab Dragon Hand or Cantonese Yow Loong and the latter la loong sau. Not Tai Chi or Cantonese known as Tai Geck. This important part of the system opens and rounds areas that require it.
配合上述勁力，習者亦須修煉護體氣功，以強化腰力。長期修習之下，腰腹漸趨圓潤，內勁充盈。人體之力源於腰，是以諸般鍛鍊，皆以塑造如圓柱般之核心為要。
周家拳風簡潔直接，攻守合一，多採窄馬直身之勢。
南派諸拳之中，螳螂拳最獨特之處，在於「橋手」之運用。憑藉穩固馬步、強勁腰力、肋力與肘勁之配合，練者可鍛鍊出既沉且靈之守勢。由守轉攻，只在一念之間，憑觸覺感知對手意圖，隨即化解並反制。
In conjuction with these powers, the practitioner trains in a form of body protective Chi Kung to enhance the power of the waist. During this process, the exercises involved broaden the size of the waist. Strengthening the core, but also rounding the belly. The human body’s power comes from the waist, so many of these exercises are to make the core shape similar to that of a cylinder, round.
Chow Gar include the use of simple, direct and aggressive attacks with simultaneous defence and tends to use narrow upright stances.
The greatest difference of the Mantis style to other Southern systems is in the generation of Kiu Sao (bridge arms). By using the coordinated strength of a strong stance, powerful waist, rib power and elbow strength, the expert Mantis practitioner develops a guard that is both heavy and alive. This means the practitioner can change from defence to attack in an instant by “feeling” an opponent’s intention then simultaneously countering and overpowering it.
What is Bridge?
「橋」，粵語稱「橋手」。其義正如連接兩地之橋樑。
於武學之中，四肢即為橋樑之延伸，而軀幹則為根基。不同之處在於，此根基具備靈活性，能隨對方壓力而調整。橋手訓練之要，在於建立正確之接觸面與力度，使兩者之力能準確傳遞。如此不僅四肢成橋，整個身體亦能貫通一氣。
Bridge or Kiu in the Cantonese language. Means exactly that. The word Kiu in cantonese is the same name used to explain a bridge that joins two bodies of land together.
The same is used to translate the meaning for martial training in this particular system. The arms and legs are the extended bridges, supported by the torso or bodies of land. In this case, though, the bodies of land are flexible, providing the ability to adjust to the pressure from the other body, e.g. partner or attacker.
The key to all bridge training is to provide the correct surface in both training directions. To provide the correct pressure from the body and limbs so the energy from one body can transfer into the other with accuracy. This in turn creates bridge, not only through the limbs but also the body.