– 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.