Bruce Lee Clean and Press - 2 sets of 8 reps
The clean and press is a classic weight lifters exercise. Unlike bodybuilding exercises which work muscles in isolation, weight lifting / power lifting exercises work muscles together, i.e. they are compound movements. Bruce Lee performed clean and presses in a very intensive fashion, that is, without rest inbetween reps. This made the exercise a cardio and endurance exercise as well as a weight training exercise. In the clean and press a barbell is lifted from the floor, and in one explosive movement the weight is lifted up to rest on the front of the shoulders - this is the clean. Afterwards, the weight is then pressed upwards, and held overhead. It is then lowered to the floor in one movement, and repeated. Form is essential in the clean and press, and it is also important not to attempt to lift too much weight, as injuries to the lower back are common in poorly executed clean and presses.
Bruce Lee Barbell Squat - 2 sets of 12 reps
The squat is one of the most important compound exercsies in the Bruce Lee Workout, especially for martial artists. It develops a solid base and core. In the standard squat, which should always be performed in a squat rack for safety, a barbell is placed across the shoulders, and a squat is performed. Bruce Lee advised there should be no pause in the lowest position, instead as soon as your thighs reach a horizontal position, you should rise again to a standing position. The squat works the hips, glutes, hamstrings, calves and quads.
Bruce Lee Barbell Pullover - 2 sets of 8 reps
The barbell pullover is a weight training exercise that is less common these days. It is the classic rib-box expander. To perform a pullover, you should lie on a flat bench, hold a barbell with a shoulder width grip overhead, and then lower it backwards behind your head, keeping a the elbows slightly bent.The bar should be held as far back as is comfortable. Some people can touch the floor behind then with the bar, but this is not recommended without adequate training. Use a light weight to start with, as this is a deceptively difficult movement.
Bruce Lee Bench Press - 2 sets of 6 reps
No weight training session would be complete without a bench press. Many martial artists actually advise against the bench press, as it expands the rib cage, which is a weakness in fighting. Bruce Lee taught that a fighter should aim to develop a solid set of ribs, which can take strikes. Performing many bench presses, and pullovers too, can open the ribs too much, so if you plan to fight competitively, do not place too much emphasis onm these exercises.
Bruce Lee Good Mornings - 2 sets of 8 reps
Bruce Lee was a fan of the good morning exercise. The exercise involves holding a barbell across the shoulders, and then bending forward, keeping the legs and back straight. This exercise can be ver dangerous if you do not warm up, and attempt to use too much weight. Really good mornings can be performed with good results with just an empty bar. Bruce Lee damaged his back doing good mornings - he did not damage it in a kung-fu challenge match, as portrayed in the film Dragon!
Bruce Lee Barbell Curls - 2 sets of 8 reps
Curls are the other staple weight training exercise along with bench presses. Everyone seems to want bigger biceps. For martial arts styles that involve grappling, grabbing, pulling and throwing, a good pairs of guns come in very useful. So perform bicep curls in each training session to build up the guns. Bruce Lee Workout aims to increase your pulling power.
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