- If you're a fan of Bruce Lee,
you know he's obsessive about his forearm.
(energetic music)
When it comes to martial art,
form is extremely critical
because that's where your punching power comes from.
Today we're going to share with you,
seven exercises that can develop,
so you can have a forearm like Bruce Lee.
So Sifu, what are some of those exercises?
- Okay, so most of us are accustomed to dumbbells.
Okay, we're not gonna modify these,
but you wanna be able to use these
in this position, in this position.
You can even hold it down in this position,
or in this position to just get the angle.
So all you wanna do, the first one is here okay.
And you see how I'm gonna do this.
I'm not gonna overdo it and you don't want to go heavy.
You know, go light and start building
and strengthening this as you do
about maybe eight is good enough.
- Big rep. - Yep, eight.
- Okay.
- Good, so then it's concentrating here, right?
Now you turn it around and you'll see this--
- This part of the forearm, mm-hmm (affirmative).
And you want to be very control movement.
We're not trying to do that.
- Right. - It's control.
- And you can sit down while you're doing this, right.
- Yeah, you can also just sit down like, holding onto it.
On a bench, you can also do that.
- Mm-hmm (affirmative).
Here's the third one.
So then you can use this so now you're concentrating.
I like maybe holding the end of this because again,
Bruce Lee in the olden days,
he had just the weight at the end of the bar.
- Just one-handed, yeah.
- So you want to concentrate on this side.
- Mm-hmm (affirmative).
- You got that okay, Shin?
- So first one, second one, and then the third one,
which is vertical. - Uh-huh (affirmative).
Here's this one.
Then it's back here.
It's better to have a gripped handle, right,
then how I'm modifying it.
But just to give you an example.
- They're working this part of the muscle.
Feel that? - Mm-hmm (affirmative).
- Good, and then this one.
We just twist it. - So that's overall form.
So Sifu would you say eight reps, eight reps, eight reps?
- You probably want to stay
with maybe four exercises, but seven all in one.
I mean, you can integrate them and change them up.
- Yes. - So that way--
- But do they want to give you seven
so you can interchange that, all right?
- Yeah. - We do three or four.
- And then you do your opposite side, same thing.
- That's right.
- All right, and then you just do it on your other arm.
When we go to number five,
you just hold it and tighten it and squeeze.
You can just squeeze.
You want to concentrate on just the squeeze part of it.
You can make it vertical, horizontally, tight,
or you can hold it here and tight.
Okay, squeeze.
What you're doing is you're getting
your arm used to clenching.
When you end up hitting, you get a stronger strike
when you're hitting a target.
- That explosive power. - Yeah, squeeze.
How long can you hold it Shin?
30 seconds?
30 seconds, cool. - Oh, yeah.
(mumbling)
(laughing)
- You could go 10 seconds, okay rest,
- (both) 10 seconds and then rest.
- Yeah, and that's pretty good.
- So those are very good.
We have just simple dumbbell that will work.
Now what about in terms of working a little bit more
like the joints and the tendons, right?
- So on the tendons, if you're going to form the forearm
and you want the forearm involved,
you can still do the same thing here.
Your forearm's gonna be involved as well as this position.
So again, it's strengthening.
- Extends here and here.
- Bend the knees, hold, brace.
Make sure this is level to the ground.
Don't go here, it's here.
Yeah, thank you.
- Just like that, very cool.
- So this. - Form.
- It's good to have two.
- Not too high, 'cause then
you're working shoulders too much.
Right, you can see the angle here.
- Brace, good.
- Now--
- You can do brace also from another position, right?
- Yeah, you can do it on the bench.
Let's have Shin do it, two.
And then he wants to keep the arms in
tight vertically in that position, right.
And then he's gonna first extend all the way.
Okay, now you're gonna reach a halfway point.
So you come down, come down,
come down, come down right there.
You want to hold that for about 25, 30 seconds.
- There you go.
- And you squeeze and you're gonna involve the forearm.
- Right there.
- So you're not just focusing on the push.
You're focusing on strength.
Every piece of your body is involved.
- Very important when you're punching.
- Tight.
(slapping)
- Also with your lower chisel, the form.
- Five, four, three, two, and one.
Good. - Boom, beautiful.
- How's that feel? - Beautiful.
- Very good. - That's good.
That's very, very good.
So there you go, forearm exercises.
Got to practice.
Bruce used to work his forearm almost every single day.
He's quite obsessive about working his forearm
and that's why he uses his forearm like that.
For his size, it's not proportionate.
I believe he was an adamant body builder, but you know,
I wouldn't say times have changed.
The exercises have changed.
They're working the same muscles but in different ways.
So that's why we're changing it up a little bit.
The bracing is very important as part of the pieces
that we start to train involving power, extension, speed.
All this is gonna help that you could know.