Bruce Lee used isometric exercises to help get his ripped physique, maintain strength, and improve control. It goes well with a strength training program to increase flexibility and muscle (Transparent Labs). Isometrics involves putting as much pressure as possible on an immovable object. Lee would use a power rack with the bar locked into a specific position but you can also use heavy weight on a bar (Art, page 36).
Eight Isometric Exercises
Bruce Lee did the following eight isometric exercises:
1
Press Lockout: Lay back on a bench and press up on the bar as hard as possible for 6-12 seconds. The bar should be set 3 inches below lockout position.
2
Press Start: Lay back on a bench and press up on the bar as hard as possible for 6-12 seconds. The bar should be set at chin height.
3
Rise on Toes: Rise up on your toes and push up as hard as possible for 6-12 seconds. The bar should be resting above your neck on your shoulder.
4
Pull: Stand up holding the bar in front. Pull up as hard as possible doing a standing row for 6-12 seconds. The bar should be 6 or 7 inches below your waist.
5
Parallel Squat: Horizontally squat pushing up on the bar as hard as possible for 6-12 seconds. The bar should be at shoulder height.
6
Shoulder Shrug: Shrug up as hard as possible for 6-12 seconds. The bar should in front at a height fully extended down.
7
Dead Weight Lift: Stand in front of bar and pull up as hard as possible for 6-12 seconds. The bar should be held two inches below knees.
8
Quarter Squat: Stand in front of bar and push up as hard as possible for 6 to 12 seconds. The bar should be set 4 inches below your head.
This is for general informational purposes only. You should always consult a medical professional before engaging in any exercise program. Bruce Lee would have encouraged you to explore these training methods to see what works for you. Do not be afraid to modify this plan and adjust based on your own personal experience. “Adapt what is useful, reject what is useless, and add what is specifically your own.” Bruce Lee
Resources:
Transparentlabs.com, How to Use Isometrics at Home (Retrieved April 17, 2024).
The Art of Expressing the Human Body, John Little, Editor, Tuttle Publishing, 1998. Volume 4 of the Bruce Lee Library, commissioned by the Bruce Lee Estate. Includes workouts, circuit training, weight lifting, and stretching. Put together by John Little, Bruce Lee historian.
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