RE: Exercises for Increased punching and Kicking ?
This exercise strengthens your arms, forearms, shoulders, biceps, lats, triceps, chest and
abs. "This exercise works almost your whole body," Wong says. "Itâ€™s really good; itâ€™s
effective. But it is also very difficult. Although Bruce lifted a lot of weight, most people
canâ€™t. I remember trying to lift what he used, and I couldnâ€™t even hold it."
To begin, stand with your feet slightly wider than shoulder width. Squat, grab the barbell
with an underhand grip and stand up. Keeping your elbows by your side, raise the weight
straight out, hold for a second, return and repeat.
Do three sets of 8 to 12 repetitions. When youâ€™re done, do three sets of 8 to 12 reps with
an overhand grip.
Punching With a Dumbbell
This exercise improves your shoulder endurance, which is vital for sparring.
"Bruce did this drill a lot." Wong says.
Hold a five-pound dumbbell in each hand, assume a fighting stance and alternate
throwing punches with each hand.
"Do these moderately fast," Wong says.
To prevent an injury, however, donâ€™t throw your punches too fast. Do two to three sets,
10 to 15 reps per set.
One-Hand Dumbbell Drill
This drill strengthens your wrist, which means your punches will be stronger. Lee used
this exercise to enhance his one-inch punch, Wong notes.
"When your wrist is strong, you get more power," he says. "And itâ€™s good when youâ€™re in
close range because there isnâ€™t much room for your wrist to travel. This is a good drill for
the one-inch punch."
To begin, stand with your feet about shoulder-width apart, and hold a five-pound
dumbbell in your right hand. Keeping your arm to your side and using only your wrist,
raise the dumbbell as high as you can and lower it as far as you can.
Do two sets of 25 reps. When youâ€™re done, do two sets of 25 reps, moving your wrist
from side to side as far as you can.
Bull Worker for Punching
This drill also strengthens your punching power.
To do this drill, youâ€™ll need a Bull Worker, which you may be able to find at a sporting
Assume a fighting stance, hold the bow straps in each hand, and throw as many punches
as you can, as fast as you can.
"Do these real fast, and do as many as you can," Wong says.
Do two to three sets. You can throw backfists or straight punches. This device also
enables you to adjust the tension.