Seek to understand the root. — It is futile to argue as to which single leaf, which design of branch, or which attractive flower you like; when you understand the root, you understand all its blossoming. —Bruce Lee
Bruce is famous for admonishing us to “Use only that which works, and take it from any place you can find it.” In a world where every fitness pro has a dogma to defend, this is a very important lesson.
Principles & Tools Trump Dogma
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It’s important to recognize that human movement — and the health and well being that cascades from it — are bound by concrete principles. That’s why we can talk about “sport science” or “movement science.”
The body and it’s physical development follow very well defined rules. Understanding those rules is what allows us to make exercise and nutrition programs that transform the scrawny into the brawny or the chunky into the chiseled.
Once you understand the PRINCIPLES, you can use almost ANY TOOL to create change. Of course, just like a carpenter, some tools are more appropriate for the job than others… So it’s important for a trainer to know his tools and choose PRECISELY the right one for each job.
Here’s some classic Bruce. Think of the finger as the tool…
Principles & Tools In Action
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You can’t fire a cannon from a canoe…
This old saying represents a fundamental principle of movement. If you have a weak “core,” every movement is like trying to fire a cannon from a canoe — you don’t have a stable enough platform to pull it off.
And if you want the kind of physique and health you’ve been striving for, you have to pull out and fire those big guns. You need to express high intensity and great strength in your workouts if you want to transform your body. That means you need to develop a solid core.
Endless crunches won’t do it. They might help form a few ripples on your six pack. But they aren’t the right tool to create the functional ab strength you need for serious full-body transformation.
But the Side Plank Thrust shown below is a much better tool for the job. However, it’s an advanced example of a tool we could use to work this principle.
BUT, we wouldn’t start with that. Because it’s more advanced, it would not be the right TOOL for the job at the beginning of the program. We’d work up to this with a series of incremental steps before asking a student to use this exercise. We may include exercises like…
- forearm planks on a physio ball
- side planks on forearms for time
- dumbbell T-Pushups
Again, it’s all about choosing the PRECISE tool to get the job done. Bruce was all about getting the most done with the least. That’s why he didn’t limit himself with useless dogma…
And that’s why you’ll notice that we didn’t limit our list to bodyweight exercises. The T-Pushup, using a pair of dumbbells, would be a pivotal addition to our march toward the Side Plank Thrust. It’s one of the tools that we would use to make the most progress in the least amount of time — all the while respecting our principle of core development.
Actually, let’s make a deal…
If we get a minimum of 40 comments below, we’ll be back on Thursday with a detailed description and video of the T-Pushup and why it serves as the perfect bridge to mastering some of the more crazy bodyweight movements you’ll see around here — the kind that’ll shoot your fat loss and muscle building efforts into overdrive.
We’ve got a VERY special guest lined up to present the T-Pushup, so make sure you leave your comment below… And you’ll also be hearing a lot more about using dumbbells with bodyweight exercise to accelerate your body transformation efforts into hyperdrive.
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{ 90 comments… read them below or add one }
Thanks for the article. That clip of Bruce Lee from Enter the Dragon is one of my all time favorite movie scenes. In fact Enter the Dragon is one of my all time favorite movies. Don’t submit to dogma!
.-= Charles Baker´s last blog -> Diabetes Strikes =-.
Thanks for the article and all the work you put out there Adam. I look forward to seeing the posts about the T-push up.!
Great stuff and excellent theory, thanks for posting.
Thanks again Coach Steer, looking forward to more.
Thanks coach. I’m a fan of Bruce Lee too.
This is a great lesson and great click from Bruce Lee. Thanks for this post, this reminds me of what I learned in karate: “stick to basics and master them”
Thanks for posting. I’m looking forward to learning more. These posts are awesome!
It’s hard, achievable and I like the progressive steps to mastery of the
movement. thanks
Great wisdom – simply application when the mind is silent! Looking forward to the T-Pushup clip.
Thanks for the post. Looking forward to more great information
it’s good to read these blog posts where the theory is described. interested to hear more about the t-pushup.
Yo guys/gals, kind of like a fancy pillow twist but finishing off in a side plank position. A nice motivation piece from the master, ta. wj
thanks coach,waiting i am in to fitness watching brucelee , waiting for learning more, feeling great working your excercises,
Looks simple to execute but I tried it and tied myself up in knots! Have to watch the video a few more times before I get it, I think! But good exercise, exercises many body parts. Now if only you could show me a bodyweight exercise that works the lats without using any equipment such as chinup bars etc……..
@Ken, If you have a bit of open floor you can do “ice picks”. You lie on your stomach and clench your fists, put them out a bit infront of you and then pull yourself forward on the floor as if you were on ice trying to pull yourself forward with a pair of ice picks. Place your forearms down slowly but pull with intensity. We used to do this as a warm up exercise for our martial arts classes but I noticed that if you keep the tempo high, i.e. almost slam your forearms into the wooden floor, it can give a tingling sensation along the forearms, probably due to nerve irritation when you keep hitting that bone on the inside of the elbow (it went away after a couple of days), therefore, be more gentle when placing the arms but pull properly.
Hey Ken,
If you look at human movement patterns, I believe the main “purpose” of the lats has always been to help us climb, hang and pull ourselves and other stuff. So the best way to get at them is through some sort of pulling gear. Our DIY suspension kit cost us less than $10. And if you don’t have a place to hang it, you can just tie a knot in the top leash and close it in a solid door (closing towards you).
The other option is a Superman (or something like the Ice Pick that Per describes). This taps into the shoulder extension function of the lats (or more like resistance to flexion).
Cheers,
Adam
You definitely got my attention with the Bruce Lee clip. Interested in the T-Pushup. I live for variations of exercises.
Thank you so much for all the Great info! Finally I have found exercise / conditioning that lets me skip the gym and actually get more functional and useful strength that I can really use. I’m looking forward to the next video.
Thanks guys for this great full body exercise! I’m looking forward to the T-Pushup. Regards, Lenore
Thanks for the great post. I`m looking forward to more.
I always enjoy your blog postings and videos. Please keep them coming. Very well done.
Thank you for the videos! I am looking forward to upcoming videos.
Very interesting, looking forward to seeing (and trying) more. Thanks again
I do a variation of that on my Power Yoga workout day. Never thought of transitioning side to side as you show. Looks good.
hey, this is a great approach. I´ve been doing some bw/db workout for about a year and believe me, I never get bored of it. Thanks for this refreshing perspective
Thanks for the info!! Looking forward to watching a clip of the T-Pushup!!
bravo, en plus le mouvement est très beau à voir et le présentateur à du souffle pour faire les commentaires
Toujours plaisant d’avoir une perspective francophone…
Out of curiosity would it be a good idea to incorporate bodyweight exercises and your training programs into a game like Nintendo Wii? Or some kind of virutal game involving your exercises and workouts?
I’m sure I’m not the first to share this idea.
Hi Stephen,
I’ve only ever stepped foot on a Wii once. I was at a clients house and she “made” me…
King of exercises in my humble opinion are Bodyweight first then dumbells then barbells and a combination of dumbells with bodyweight are really great, but one must get the mind right first as Bruce stated focus but don’t loose sight of what is happening as well…..Great article
Brilliant guys! really appreciate the ‘no-hype’ way in which you present good common sense approaches to training
Interesting post and nice references to Bruce Lee !
.-= Gilles´s last blog -> Remise en forme accélérée pour sportifs confirmés =-.
I like the way you’re thinking!
Hey guys, cant wait to se the T Pushup, very interested in how you will combine the bodyweight training with the dumbells
Hey guys, really great teaching from one of the greates masters, don’t submit to dogma! i really liked the bodyweight side plank thrust!! i´ll be waiting for those t-push ups, thanks a lot for these and all the excercices you guys have shown to us, it really made a difference on my training and on the results of these training!!
Love the Bruce Lee video – should be more head slapping when it comes to poor training techniques!
These articles and videos are the most exciting thing in practical fitness today. Between yourselves and Scott Sonnon, the personal fitness paradigm is shifting rapidly for more and more people.
I am definitely interested in more on the T-Pushup. I’m finding the graduated approach you and Scott advocate to be spot on for fun, progression and results
Thanks for Bruce Lee Vidoe and also looking forward to learn more about the T Push ups with Dumbells !!
comment 22
im new here and im really happy that i found you guys. It helps to reduce my training at the minimum but with a hardcore intensity. I need this way to train my go muscles for my martial arts. Thank you guys and looking forward to learn more from you.
Use no way as a way, no limitations as a limitation
“Bruce Lee”
Very informative posts. Am interested in hearing about the T-Pushup.
What would I need to do in order to be able to teach bodyweight workouts? What does one need to go through besides being able to actually do all the exercises? What certification and study would it be? I am curious.
Hi Stephen,
Both Ryan and I are Head Coaches in the Circular Strength Training system ( CST Instructor Certification Course ). We pull much of our inspiration from there. We also search out all kinds of “vintage” training material and study that for insight. And we make a point of interacting with fitness pros from across a wide range of specialties, approaches and mindsets.
We also hold certifications in a bunch of other organizations — from mainstream to very specialized.
Cheers,
Adam
Hello!!
nice core routine! I also like to do single arm planks while pulling an elastic band with the free arm. Really challenging both for core strenght and stability. I also like very much the sit outs I’ve seen in the CST Swingsplit I saw at Adam’s site
http://www.bettersbetter.com/body-weight-exercise/
Best regards from Spain and keep it up guys!
Vicente
.-= Vicente´s last blog -> Sanchai vs Petchmongkol =-.
great to see genuine advice with no invested interest
Thanks for the post. Looking forward to more great information
Great stuff guys! Simple and to the point, love it!
Hi Adam,
Great exercise here. I’m currenly doing renegade rows with 10kg DBs for 3×10 per side, alternating sides with every rep. Your reference to a DB T-pushup interests me and I will be trying a variation where you take the pushup movement out of the equation and only do the T rotation. The reason for the exclusion is that I will have been exhausted from my main lifts by then and the last exercise is usually something core-exclusive, like the palloff press or renegade rows. I’d really like to hear your thoughts on this variation!
Keep it up. I’m a really big fan of your work.
Clement – makes perfect sense. I’ve used much the same before…
Thanks Adam & Ryan!
As a martial artist I have always admired Bruce Lee not for just his martial arts skills but also for his incredible strength and lean shredded physique which he acquired through his own functional training.
Looking forward to more fat loss and muscle building tips from you!
more please
Informative as always, and yes, I also would love to see the video on the DB T Pushup.Would also greatly appreciate seeing your answer to Stephen’s question about training/certification requirements – my son is very interested in doing training when is graduates from college.
Thanks for all you bring to us here!
Hi!
I wanna see the T pushups too!
I’d like to see the T pushups! Also, I’m very interested in learning the progression of exercises as I’m coming off a back injury and I need to take baby steps.
Hi Pwest. Yes, be very careful coming back from that. And make sure you don’t rush through the steps. Your best bet is to work directly with a good trainer. But if you’re looking for a VERY thorough DIY guide to back health, you should check out Eric Wong’s Bulletproof Back. He’s got a free report to get you started.
Cheers,
Adam
Hey Coach,
Yeah…great visuals from Bruce Lee to go along with the theory! I love that bodyweight side plank thrust too. Sometimes when I feel like working a little harder, I’ll do that same move, but add a pushup in-between each rep.
Looking forward to the next post on the T-pushup!
Best wishes,
~ Pete
.-= Pete – The Healthy Minute´s last blog -> Healthy and Delicious Roasted Red Pepper Chicken and Avocado Salad Recipe =-.
Great post, love the side plank thrust, can’t wait to hear more about the dumbbell T pushup!
I,m very interested in body weight exercizes..t-push-up
T-pushups are a favorite exercise of mine. I do 3 versions using 25# Db
1- Do the pushup, rotate and press
2- Pushup , rotate with snatch motion
3- Pushup, rotate with arm extend (fly)
I am a big fan of this site. Great work. I really like the Bruce Lee Video. You must always keep your eye on your opponent even while bowing. Great stuff.
.-= Skyler Meine´s last blog -> Why There’s No Reason To Fear Your First Race =-.
Great post, Adam! Learning principles trumps dogma every time.
.-= Kathryn´s last blog -> Why Don’t I Crave Broccoli – Part II =-.
Bruce Lee is m hero and you guys are even more awesome than I thought you were before.
good to be reminded of that “core” principle- look forward to more
The idea of understanding the value of “principle first” is the linking pin to knowing any subject. It is for this reason I could never grasp why principles are taught last primarily in “standard” education at the Phd. level. Clearly whether we are learning the skills of fighting or learning the skills of peace….. learning and applying principles first is an essential aspect for both the teacher’s and the student’s exchange so that true learning will occur.
Thanks you gentleman for the lesson.
Great stuff! You guys always amaze me with the NOT-SO Common common sense articles. What Bruce Lee says is so true because without the roots there be no leaves or flowers or a tree to begin with. Therefore, if you understand the root the rest of the tree becomes meaningful, Looking forward to the T-push ups
Great tips and videos, keep them coming..
I want to know more about core strength and how to build it up properly. This is good stuff. I would like to learn more.
very interesting post – makes total sense and gives an framework to the way I have been approaching my body transformation in the last year, choose the tools that are working for me. Very interested in the T Pushup…like to incorporate that into my ab/core workout on my off days…thanks
Bruce said “Take what is useful and discard the rest”. That is so true when it comes to any fitness program. I’ve went back to the basics and started to incorporate bodyweight exercises back in to my training. I never knew how out of shape I was until I tried the Tacfit Commando program. I know I just don’t want show muscles. I want the muscles and the strength to perform the task that I have to do. I’m looking forward to the T-Pushup. I commend you both for all you do in helping me and others achieve our fitness goals.
I am very new to this but , bodyweight training just sounds like the right way to train. I heard that most gymnastics athletes don’t lift weights, they primarily use bodyweight training and you probably couldn’t find another sports athlete “pound for pound” physically stronger. Can’t wait for more of your exercises……KEEP IT COMING!!!!
Thanks Adam for the great demo. Both front and side planks are excellent core exercises. I like your unique twist.
let do it
Thanks for the info.. great stuff you are putting out.. looking forward to the T-push up
Thanks Adam, you do know your stuff. It has taken me 40 yrs to find my perfect training tool and that is the Clubbell. keep up the great work, you guys are the best.
great video – easy to follow and makes a nice ‘step up’ from my typical side planks
Gracias por compartir ambos videos , fue bueno recordar al gran Bruce Lee.
You can shoot a cannon from a canoe – once!
Great articles and explanations on the need for the progressions.
.-= Don´s last blog -> 10 Travel Safety Tips You Can’t Afford To Ignore =-.
Finished working on the Shape Shifter workout for the second time and really was surprised to be able to do this excercise well after starting out barely being able to do it the first week I tried it:)
Sweet!
Great work Tisa.
The side plank thrust is a great exercise. I used it with my (advanced) athletes and got more out of it in a few repetitions then almost anything I have used before.
Fue bueno recordar al gran Bruce Lee.
OMG, I loved the Bruce Lee clip! I`ve never watched one of his movies but will make a point to do so soon. I also love the side plank instruction and will add it into my routine.
Looking forward to the DB T-pushup. Thanks for so much good stuff, and for free!
You’re doing a great job! It’s always an essential option to get back to to roots and not swinging between the branches of a dead tree.
I’m also looking forward to see those T-Pushups although i’ve my basics and they work very well
.
Open minded.
.-= Thomas Hirmer´s last blog -> Day 7 – Fight on =-.
Thanks for posting. I always look forward to viewing your recommendations for steady progression to more complex physical movements/excercises.
I truly believe that you have something great going on with that idea of using all facets of training methods.I really need to strenthen my core muscles and improve my overall fitness.i look forward learning from you and implementing your trining methods.Thank You. Pastor Baldwin
.-= Pastor Brian K Baldwin´s last blog -> Historically Black College Tour =-.
I’ve been using a lot of your body weight movements since spring. I now look forward to my workouts more than I have in probably 10 years. What I’m about to tell you next I’m sure It’s not the first time you’ve heard this.
During the age of 11 to 14 I spent a lot of my time breakdancing (minimum of 2 hours a day), I built incredible strength much like a gymnast. It’s amazing how many of your movements are pieces of break dance moves. I’ve actually used several of your exercises for my kids and nephew as progressions towards dance moves.
Is there a possible niche with a fitness program that progressed towards breakdancing? If so do you have any interest in it? If so let me know I’d love to partner with you on this.
My degree is in exercise science and I spent several years personal training. I now do a form of very precise body work Neuromuscular Therapy.
Donald Thorpe
Hi there! Thanks for the post. Love it’s style and how the vid supports and enhances the text. Also really like the fact that even when this site is all about body weight training you also talk here about more resources to achieve a cool body, because I have to tell you, I’m new to fitness and feel really lost. You may think I’m vain and I admit my first intention is to look better… male fashion modelish is kinda what I’m looking for, so yeah, I think I’m being shallow heheh but how you speak about a functional body is catching my eye. Would you explain more about that concept please? Or point me where you’ve wrote about it? Thanks in advance… See you around!
I’ve mastered the side plank (at least I’m no longer a collapsed human pretzel) – now I’m hooked on perfecting it. Also, I’ve just this session discovered I can do full press-ups now – 5 slow and low in a row, then after a 30 second rest do 5 more (up until now I’ve been stuck on my knees) . This is after only 2 weeks following the easiest options (with perfect form + focused grunt) on the free bodyweight programme. I’ve also added the ‘gorilla’ squat . Must make these basics solid then move up to level two – then to three…Thanks to you guys, including Dr. K, for adding power, daring, and fun to my workouts. Please keep the moves coming.
Side Plank pose is one of my favorites. It’s great for the obliques. I found Leeann Carey has a great free yoga video that breaks it down. I thought your readers might want to check it out: http://planetyoga.com/yoga-blogs/index.php/free-yoga-video-side-plank-pose/