Bando Combat Aerobics: A rhythmic fusion of self-defense, combat and cardio

By Mekhi Abbott
Special to the AFRO
mabbott@afro.com 

In Washington, D.C., sixth degree bando black belt Lon Walls is helping build community, self-defense skills and strength through Bando Combat Aerobics. The growing practice is a unique, high-energy exercise program that fuses ancient Burmese martial arts with the rhythmic sounds of funk, hip-hop and rhythm and blues music.

“With aerobic exercise, you’re moving around, bouncing around, and you lose weight. But with bando, you’re actually learning self-defense techniques,” said Walls. “I also don’t think anyone is training to Dr. Dre or Snoop’s music.” 

Bando was introduced to the United States in 1960 by Grandmaster U. Maung Gyi, who planted the seeds at American University. Walls was introduced to bando when he was a journalism student at Ohio University in 1971, and has been teaching the martial arts form since the mid-’80s in the Washington, D.C. area. 

“Bando with Lon is more than kick-punch-kick-punch. He brings a spirit with him that wants to reach into the community,” said Leah Boston, a lawyer licensed by the state of Maryland and assistant instructor of the DMV (D.C., Maryland and Virginia) Bando Club. “Him, as a Black man wanting to protect Black women and more largely his community. For him it’s personal. For him, it’s not just teach and go home. He is a member of this community and he wants to play an active role in protecting his community.” 

The transformative martial art has proven to build confidence, awareness and inner strength long term. Although it is open to both genders, Walls’ intention for the future of the DMV Bando Club is for it to be a space to uplift Black women.

“I am really looking at this whole thing to be geared towards women–especially Black women,” said Walls. “I’ve seen Black women being on the front lines in terms of voter engagement and overall community leadership, but there have been cases of bad people attacking them. That motivated me to do something to defend and give Black women a way to defend themselves. It’s fitness as well as self-defense.” 

Wells and Boston emphasize how important it is that women learn to defend themselves– especially in a time where there have been cases of human traffickers impersonating law enforcement officials. 

“With the rise of human and sex trafficking, it’s really important for women to know basic moves to at least be in a position to defend themselves. Lon and Eugene Johnson (instruction assistant) perpetuate and empower the idea that women should know how to get themselves out of danger. It’s perfect because the whole idea of bando is to defend first, set up your first move and get out of there,” said Boston. 

The incorporation of music also plays a large role in differentiating bando from other forms of  martial arts as it embeds the active exercise curriculum into athletes’ brains, improving their focus and awareness. The music allows participants to engage and connect with bando and the people they train with.

“It’s a spiritual movement. You use the music to get into the moves that you’re doing. When Lon turns on Snoop Dogg, James Brown or Funkadelic, I really feel like I am able to balance the movements physically and mentally without having to try to create the rhythm personally,” said Boston. 

Walls offered his first public Bando Combat Aerobics class on Aug. 2, at Van Ness Gold’s Gym in Washington, D.C. The DMV Bando Club has trained at this location since 2021 on Tuesdays, Thursdays and Saturdays. The next open class is set for Sept. 6 and the admission fee is $20.