I love this exercise. When I do just about 20 reps of this, next day my abs are like really sore, and I have good looking 4pack. BTW your technique is awesome.
@jaylyn3 Check out my Negative video. It shows you how to practice. Also, if you look through my past comments, you'll find my answers to other peoples questions like yours.
I did a few sets of these yesterday and while I feel i could do them with good technique Im Damn sore today like oh my god and also it hurt the back of my neck alot. The exerscise is obviously effective for me and I can still make improvments on my technique but have you got any advice for my neck? Will pads do te trick? Im not comfortable enough to do it on a bench like you yet
I've never felt pain in my neck. I guess my neck is just super-flexible? Because I don't understand why anyone would have pain in the neck I would suggest to work on the flexibility of your neck & try some padding if that helps then post it here as you're not the 1st to claim neck discomfort.
Also videotape yourself so you can work on better form. Don't over-train, make sure you give yourself time to recuperate.
Like I said, I guess in some areas I'm just extra flexible. I can lock my knees and extend my palms 2-3 inches below the platform I'm standing on. If I do a squat, my rear-end nearly touches the floor. On the other hand I can't even get close to doing the splits.
If your pain is from the vertebrae, then it would be the padding is too thin.
@Gatimwa Fair il let you know. Its 2 days later now and my abbs have made a full recovery but my Cervicle still hurts like hell. Il wait till I have no more neck pain, do another few sets in a few days with padding and get back to you. May even film it too.
Once you get the neck pain figured out & have fully recuperated then try doing 1 set with excellent form immediately followed by 3-5 negative reps. That will blow your abs away when you're ready for it.
Remember, form is always key. Form and slow rep speed.
I've done weighted ones with 5 & 10 pounds. I wouldn't suggest it because it's too easy to get caught up in the "I'm Mr. strong man" rather than just doing them properly.
ahhh dude "muscle" soreness um ur muscle has been damaged and it is repairing itself thats why ur muscles get stronger and bigger and why people use steriods so their body repairs at an excelerated rate
My first day I did 10. I was sore for about 6 days. The next few times I did it I didn't get that muscle soreness. It is also getting a little easier. What is your opinion? (I've been doing it 2-3 times a week, 1 set 10 reps).
Video tape yourself to make sure you have excellent form & are not doing them too quickly. Slower is better. Try to match my form in this video. Remember to arch your back so nothing touches when you lower your body.
As you get stronger the muscle soreness will be less.
Remember, science still doesn't know what causes "muscle" soreness. Not lactic acid because it dissipates within hours. So why would you still be sore days later after the lactic acid dissipated? Science doesn't know. According to science, muscle fibers don't have nerve endings, so they can't feel pain.
I don't recall. I started by doing the negatives, like in my other video. That helped build up the abdominal muscles so I could start doing them like this.
I just tried it. I did 10 repititions, I think they were correct but not sure. They are definitely harder than they look. I felt the soreness a little after but I only felt it in my second row of abs, that is the ones under the diaphragm. Do you have any comments about this?
hey ill make the vid around sept cuz right now my skool gym is closed so i workout at home and it will look weird if i do it on my bed lol should i post the vid as a response to this?im also gona make a vid with me and my friend doin calistetics next summer,its gona include planche push ups ,body ups and muscle ups
lol i only managed 7 with good form after that my legs start pullin my body so i stop,lol video taping urself is a good idea to check form i use camera to check my form for pushup handstand and pull ups and this too
That was the reason I video taped myself, to check my form. Then I saw the video & thought wow that is really good form. Eventually I thought I might as well put it up on youtube. Put your video on youtube & tell me & I'll watch it.
Absolutely!! I would suggest once or twice a week. Any more often & you'll be overdoing it. Also only do ONE set. Flip through MY comments & you'll get my answers to other peoples questions.
I'm gonna get attacked hardcore for saying this lol.. but I'm doin weighted ones of these and they're my favorite core workout for sure.. especially if you twist while doin it
I won't attack you because I worked my way up to 10 pounds strapped to my ankles. It doesn't sound like much, but with leverage and everything it feels like 1,000 pounds. I would suggest not using weight because it can compromise your form. If you can't keep strict form with any weight it might mess you up, so stay with the basics. No need for injuries. I stopped doing weighted ones because I couldn't record myself at the time and I didn't want to chance that my form wasn't absolutely strict.
You're performing the exercise wonderfully. A great example.
This is actually a wonderful yoga asana called "sarvangasana", meaning "all-limb pose". It's easily possible to do without supporting the body with the arms, but of course, the sit up variations needs the support.
im trying to build up to be able to do these. i couldnt do them when i first tried cuz of no abs, but as of now, im doing hanging situps and bicycles to gain strength. then onto these!
a positive: is the normal way of doing bench ya know you keep going until failure
and negatives: u actually need a spotter with you to pick up the weight for you because for negatives your not pushing the weight up ur just using your muscle strength to fight the resistance of the bar coming down to ur chest
negatives r actually a very effective way to build muscle
It does work other secondary muscles like forearm grip, lats, biceps, etc., but I think that it works these other muscles so lightly that you shouldn't expect them to get stronger from this exercise alone.
thanks for the quick reply. i'll get on practicing the negatives and ease off on the rest of my stomach and lower back routine. hopefully i'll give your form a run for it's money a few months down the line. keep on keepin on sir! lolz
that really is sick. i was trying this move and can do it but only bring my body to probably just beyond 45 degrees and back up again about 4/5 times. do you think i should kep practicing it like that trying to get lower and lower or just do negatives until i can get one as flat as you and back up?
at first i thought o ye doesnt look too bad but wow.. just had a quick go and i am impressed.. straight away it worked the abs and also the pecs. ive got the same issue with only being able to do negatives but im sure this and other exercises will strengthen the abdomin :)
I just started and I can manage to go downward slowly with the right technique and stop close to the bench but I can't get back up yet, do you have any suggestions?
Yes, just keep doing slow negatives with good technique. One set of 3-5 negative reps once or twice a week. I do 5 second negatives. You're still building up your ab strength.
You'll think you can do a positive, but won't be able to do it. Just keep at it and one of these days you'll be able to do positives.
The first time I did positives I did not 1 but 2. So I went from negatives only, to 2 positives, then 3 all the way up to 7.
Unfortunately, we don't have any videos of Bruce Lee actually doing this. We only have one short comment by one of his co-stars in "Enter The Dragon".
I read over the comment several times and decided that maybe this is what he was doing.
the most i could manage to do was 5, before i could barely sit up to get off the bench. this is an INSANELY effective exercise. thanks for showing me this.
ive been doing this exercise for some time now. its pretty much about putting your weight on top of shoulders and not on the neck. If they are hard in start, you might bow your legs in the "down to up" fase. then stretch legs out totally (like in this movie) when going from "top - down". also the more you stay vertical when at "top" position, -the more your balance gets improved. i guess its a good exercise for martial arts.
I did 3 of these the other day, and a couple of weeks ago I was able to do one. You can feel it in your entire midsection days later! It's a great workout! Hope I can get to 7 or 8 reps soon.
You do it very good! I try it here but if you want to do it you must first mental currectly. I cane do it now at the moment but i train now for 3 months and my record is 5.
nice one man..i started doing this exercise recently and after a while it becomes easier than it looks but people who watch you do it will be amazed..i did find though that it did hurt my neck a bit,will that go away after i have been doing it for a while and my body gets used to it?
I don't know. It never hurt my neck. Maybe you can try stretching your neck once or twice a day. Side to side, and front to back. Try touching your chin to your collar bone.
hii .. can u seggest me with some exercise...???im 20, i wanna build up my body...its like watever exercise i do, makes me skinny, and i feel very thin to myself....can u suggest any ..?? i do weight lifting 3 times a week,, bt think its no use...
Would this ab workout be suitable as a starting point for an ab exercise or would you recommend slowly building up your ab's before it is attempted?
As someone who trains regularly (mainly fitness work, cardio...etc.) but would like to tone up would this type of exercise infringe on my ability to train on rest periods? Weights, running, plyometrics...
I'd suggest to first do some ab exercises. Then practice doing the "Negative Only" and eventually work your way up to doing the full "Bruce Lee Sit-Ups".
As far as your rest goes... I'd say during your rest periods for this exercise don't do ANY ab work. That includes pull ups, pull downs, pull-overs, etc. Pretty much any exercise that's going to be using your abs. Curls, triceps extensions, etc., should probably be fine.
If you're doing the Negative portion for several months and don't notice any progression toward doing a Positive then you might need more rest or tone down your other exercises during the rest period.
Not too much rest because the exercise is very intense & you need time to recover.
When I started doing them I tinkered with cutting the rest period down to 3 days & I went from 5 reps to eventually 0 reps. My abs hurt A TON & I couldn't even do 1 rep anymore.
I finally took a week or two off and started back up again. I quickly built myself back up to 5-7 reps taking 5-7 days off to rest between workouts.
Now if you're a teenager then it might be a different story. However, I would suggest to err on the side of caution. Once you can do, say 5 or more, then you can try reducing your rest days. Just remember that if your reps go down then you need more rest.
well yea im 17..and i tried yesterday but i grabed from my bed so it was imposible, mm another question, how do i know if im mmm hurting my back...whats the "thing" that i should keep in mind when doing this
The way your abs actually look depends on your body fat percentage. If your body fat is high and you have tremendously strong abs you won't be able to really see your abs.
And the opposite is true. If you have weak abs and low body fat you'll be able to see some good abs, even though they are weak. (I had a friend with a good looking set of abs, but he couldn't even do a sit-up using only his ab muscles. He had to swing his body to do sit-ups).
My body fat was never low. It has always been in the "average" range. You know, people say you're not chubby, but YOU can still see your love handles. When I was doing these "sit-ups" regularly I could see an 8-pack with the top of a 10-pack just starting to develop.
If I had a low body fat percent I would have put a close up of my abs on the video.
I wouldn't suggest any other ab exercises be done during the rest period.
Actually I would suggest that you do your pull-ups or pull-downs during the same workout after you have already done these. Because pull-ups & pull-downs do work your abs and you shouldn't do them during the rest period.
Remember this is a very intense ab exercise. The more intense, the more rest needed for recovery.
Excellent! Some of the best I've ever seen
rokmin 7 months ago
I am loving these exercises! I do them all the time. As a stroke survivor it really improved my upper body and my JKD
wayofthedove 7 months ago
awesome abb workout:)
ISRAELKING100 8 months ago
very good dragon flags :) ur alot stronger than those body builders
buffbrett911 8 months ago
@buffbrett911 LOL Thanks
Gatimwa 8 months ago
@buffbrett911 Bodybuilders are strong, I'm really sick of people assuming they are not!
ichater 1 month ago
nice.
Gonna try them on my bed now...
EvilLamas 8 months ago 3
wow
KhoBuakranok 11 months ago
I love this exercise. When I do just about 20 reps of this, next day my abs are like really sore, and I have good looking 4pack. BTW your technique is awesome.
AdamasCZ 1 year ago
your on wiki
kronenburg77 1 year ago
how did you prepare for doing this?like the training?
jaylyn3 1 year ago
@jaylyn3 Check out my Negative video. It shows you how to practice. Also, if you look through my past comments, you'll find my answers to other peoples questions like yours.
Gatimwa 1 year ago
good shit man.. hardwork pays off...
baronking25 1 year ago
i cant even do one of those push ups lol
newtond23333 1 year ago
I did a few sets of these yesterday and while I feel i could do them with good technique Im Damn sore today like oh my god and also it hurt the back of my neck alot. The exerscise is obviously effective for me and I can still make improvments on my technique but have you got any advice for my neck? Will pads do te trick? Im not comfortable enough to do it on a bench like you yet
ichater 1 year ago
@ichater
I've never felt pain in my neck. I guess my neck is just super-flexible? Because I don't understand why anyone would have pain in the neck I would suggest to work on the flexibility of your neck & try some padding if that helps then post it here as you're not the 1st to claim neck discomfort.
Also videotape yourself so you can work on better form. Don't over-train, make sure you give yourself time to recuperate.
Keep working at it and good luck!
Gatimwa 1 year ago
@Gatimwa You really dont see any way this exercise would give anyone neck pain? There is quiet alot of cervical flexion going on
ichater 1 year ago
@ichater
Like I said, I guess in some areas I'm just extra flexible. I can lock my knees and extend my palms 2-3 inches below the platform I'm standing on. If I do a squat, my rear-end nearly touches the floor. On the other hand I can't even get close to doing the splits.
If your pain is from the vertebrae, then it would be the padding is too thin.
Gatimwa 1 year ago
@Gatimwa Fair il let you know. Its 2 days later now and my abbs have made a full recovery but my Cervicle still hurts like hell. Il wait till I have no more neck pain, do another few sets in a few days with padding and get back to you. May even film it too.
ichater 1 year ago
@ichater
Once you get the neck pain figured out & have fully recuperated then try doing 1 set with excellent form immediately followed by 3-5 negative reps. That will blow your abs away when you're ready for it.
Remember, form is always key. Form and slow rep speed.
Gatimwa 1 year ago
@ichater
Like I said, you're not the only one to complain about the neck, so whatever you find that works for you, let me know so I can pass the info. along.
Gatimwa 1 year ago
@ichater
you're not on your neck really, more on the shoulder blades/upper back.
HungAzn 1 year ago
if i dun tht on my bench it wud snap in half lol, this exercises take quite abit of grip strength ?
TOWinkworthIpswich 1 year ago
Some grip strength, but I wouldn't say a lot of grip strength.
Gatimwa 1 year ago
this is called a dragon flag
InuyashaxTakahashi 1 year ago
Awesome!
Proper form, high intesity, monster tension.
you are ready for the weighted ones!
(haven't seen anyone do them)
besramni 1 year ago
Thanks.
I've done weighted ones with 5 & 10 pounds. I wouldn't suggest it because it's too easy to get caught up in the "I'm Mr. strong man" rather than just doing them properly.
Stick with your own bodyweight.
Gatimwa 1 year ago
He may make that look easier but i tell you that takes real strength, very impressive.
RSTdave88 1 year ago 4
Hey!
Great exercise!
What am I doing wrong if my lats and triceps hurt?
Is it just because they are the weakest link?
I don't feel a lot of stress in my abs. When I lower I just can't hold the bench anymore and I fail...
Manawa17 2 years ago
Check out my "Negative" video. It will teach you how to build up your abs so you can do the positives correctly.
Gatimwa 2 years ago
What do you do to get your legs up? Do you pull back behind your head? What muscles do you use to lift your legs
Cooldudepb 2 years ago
Your Abs
LamigtonMaster 2 years ago 2
ahhh dude "muscle" soreness um ur muscle has been damaged and it is repairing itself thats why ur muscles get stronger and bigger and why people use steriods so their body repairs at an excelerated rate
privatepile123 2 years ago
Correct. However, that doesn't explain "muscle soreness".
Gatimwa 2 years ago
My first day I did 10. I was sore for about 6 days. The next few times I did it I didn't get that muscle soreness. It is also getting a little easier. What is your opinion? (I've been doing it 2-3 times a week, 1 set 10 reps).
JacksonRich69 2 years ago
Video tape yourself to make sure you have excellent form & are not doing them too quickly. Slower is better. Try to match my form in this video. Remember to arch your back so nothing touches when you lower your body.
As you get stronger the muscle soreness will be less.
Gatimwa 2 years ago
How often do you do it and how many sets and reps?
JacksonRich69 2 years ago
Once a week. 1 set, as many reps as possible while doing the exercise slowly. Immediately followed by 3 to 5 slow negatives.
Gatimwa 2 years ago
Remember, science still doesn't know what causes "muscle" soreness. Not lactic acid because it dissipates within hours. So why would you still be sore days later after the lactic acid dissipated? Science doesn't know. According to science, muscle fibers don't have nerve endings, so they can't feel pain.
Gatimwa 2 years ago
Did u get abs by doing this excercise?
rsparkman123 2 years ago
An 8 pack.
Gatimwa 2 years ago
Wow, how long did it take you?
rsparkman123 2 years ago
I don't recall. I started by doing the negatives, like in my other video. That helped build up the abdominal muscles so I could start doing them like this.
Gatimwa 2 years ago
anybody want me to make a short vid of me doing push ups with 80lbs on my shoulders?
HellRzer 2 years ago
Thanks for the video and thanks for the comments on how to try it. I'm going to work this into my program.
ShotDownInFlames2 2 years ago
Let me know how it goes.
Gatimwa 2 years ago
I just tried it. I did 10 repititions, I think they were correct but not sure. They are definitely harder than they look. I felt the soreness a little after but I only felt it in my second row of abs, that is the ones under the diaphragm. Do you have any comments about this?
JacksonRich69 2 years ago
Video tape yourself so you can make sure your form is excellent. Don't do quick repetitions, do them slowly.
Gatimwa 2 years ago
hey ill make the vid around sept cuz right now my skool gym is closed so i workout at home and it will look weird if i do it on my bed lol should i post the vid as a response to this?im also gona make a vid with me and my friend doin calistetics next summer,its gona include planche push ups ,body ups and muscle ups
HellRzer 2 years ago
Sure,
Whenever you have the video let me know.
Gatimwa 2 years ago
lol i only managed 7 with good form after that my legs start pullin my body so i stop,lol video taping urself is a good idea to check form i use camera to check my form for pushup handstand and pull ups and this too
HellRzer 2 years ago
That was the reason I video taped myself, to check my form. Then I saw the video & thought wow that is really good form. Eventually I thought I might as well put it up on youtube. Put your video on youtube & tell me & I'll watch it.
Gatimwa 2 years ago
haha i wouldnt expect blink 182 to be a good workout song lol nice job tho. those are tought and you made it look badass
rhcpjohn444 2 years ago
I was at the gym and never had any control of the music. Just block out the music and do it!
Gatimwa 2 years ago
how many times can bruce lee do this?
laserbyte 2 years ago
That is unknown. It would be pretty cool if there was a video of him doing them, but alas there is none. :(
Gatimwa 2 years ago
haha yeah...
laserbyte 2 years ago
How often should you perform this exercise? I mean, is it possible to do this one to often?
gaddigt88 2 years ago
Absolutely!! I would suggest once or twice a week. Any more often & you'll be overdoing it. Also only do ONE set. Flip through MY comments & you'll get my answers to other peoples questions.
Gatimwa 2 years ago
wow n bruce lee cud do that like its nothing
Blackjesus3 2 years ago
Very Good but brick not hit back
dietpepsiggg 2 years ago 3
LOL!
Gatimwa 2 years ago
funny! man really.. funny
StrangePath 2 years ago
damn i can feel it just by watchin lol
PlatinumG 2 years ago 4
this guy does them the best!! Thats one strong fu4in core!
Bluetorn1 2 years ago
my back arches like crazy when I try to do these
mikek241 2 years ago
my neck gets alot of pressure whe i do these
taoh780 2 years ago
these are hardcore!!!
first time i saw these being performed was a picture of bruce doing them.
slyvester stallone did them in rocky 4.
fghcdd 2 years ago
I'm gonna get attacked hardcore for saying this lol.. but I'm doin weighted ones of these and they're my favorite core workout for sure.. especially if you twist while doin it
justinhardt1 2 years ago
I won't attack you because I worked my way up to 10 pounds strapped to my ankles. It doesn't sound like much, but with leverage and everything it feels like 1,000 pounds. I would suggest not using weight because it can compromise your form. If you can't keep strict form with any weight it might mess you up, so stay with the basics. No need for injuries. I stopped doing weighted ones because I couldn't record myself at the time and I didn't want to chance that my form wasn't absolutely strict.
Gatimwa 2 years ago
I thought it was bruce lee
xshadw 2 years ago
me 2!hahaha
HellRzer 2 years ago
You're performing the exercise wonderfully. A great example.
This is actually a wonderful yoga asana called "sarvangasana", meaning "all-limb pose". It's easily possible to do without supporting the body with the arms, but of course, the sit up variations needs the support.
blackjamm 2 years ago 3
you're on wikipedia dude^^
algore1993 2 years ago 16
The best Drangon Flag's technique I've seen on Youtube.
karikatera 2 years ago 12
i will do it like that if im training again
christer12241984 2 years ago 2
Dragon Flag.
McLarensupporter 2 years ago 2
im trying to build up to be able to do these. i couldnt do them when i first tried cuz of no abs, but as of now, im doing hanging situps and bicycles to gain strength. then onto these!
KenSkaii 2 years ago
Look at my Negative video. This will teach you how to build up strength to do these.
Gatimwa 2 years ago
these are actually called "dragon flags"
HomedudePedroski 2 years ago
these are also called "dragon crunches"
HomedudePedroski 2 years ago
its the best way to train your abs :P
FantaWalker 2 years ago
does it actually help you out and if so how long would it take
oliver43900 2 years ago
damm this must make ur abs so tight
Blackjesus3 2 years ago
I know these as "The Dragonfly".
Easily my favorite core exercise.
No other core exercise gets me hurting more the next day than these do.
The saddest part is how few people I say taking advantage of these.
When I do these in my hometown gym people are always looking at me with "WTF is he doing...?" looks in their eyes.
josephstache 2 years ago
Yeah, the first time I did them everyone freaked out.
Gatimwa 2 years ago
lmfao i got a stiff neck after doing this shit. but im not gona lie its very good for you
Yamil167 2 years ago
Whats a positive and negative? Cause ima start trying to do this stuff. Btw u do it awsomely.
SilverApe1428 2 years ago
Read my comments to jeffmay1.
This answers your question with examples.
Gatimwa 2 years ago
thnks man.
SilverApe1428 2 years ago
say for like bench press
a positive: is the normal way of doing bench ya know you keep going until failure
and negatives: u actually need a spotter with you to pick up the weight for you because for negatives your not pushing the weight up ur just using your muscle strength to fight the resistance of the bar coming down to ur chest
negatives r actually a very effective way to build muscle
MUNDOM316 2 years ago
depends, negatives also build muscle, but mainly increase your maximal strength since it is improving the intramuscular coordination
MutsuKazuma 2 years ago
does this work all your abs?
rsparkman123 2 years ago
Yes.
Every single one.
Gatimwa 2 years ago
Nice man, good form! I remember trying these after I saw Rocky 4 for the first time, definitely an ab burner! Great job!
Bigmike3023 2 years ago 2
yes sir
beeallicanbee1 2 years ago
I can do 2 or 3 of these and not with that good of form. That was impressive.
NixeonDead 2 years ago 3
This video is very impressive, your form is excellent. I just wondered, other than abs, what other muscle groups does this help with?? cheers,
patz5678 2 years ago
Thanks.
This is an excellent ab routine.
It does work other secondary muscles like forearm grip, lats, biceps, etc., but I think that it works these other muscles so lightly that you shouldn't expect them to get stronger from this exercise alone.
Absolutely the best exercise for your abs.
Gatimwa 2 years ago
is this okay2 do on a mat?
Blackjesus3 2 years ago
As long as it's firm enough, but you need something to hold on to.
Gatimwa 2 years ago
ohh like wut?
Blackjesus3 2 years ago
like a bar a pole or the edge of a bench, that's why he is doing it on the bench, you will fall without something to grab on
MutsuKazuma 2 years ago
you can grab someone leg a tube, a bar anything that you can hang with a good grip
VRJaguarandi 2 years ago
thanks for the quick reply. i'll get on practicing the negatives and ease off on the rest of my stomach and lower back routine. hopefully i'll give your form a run for it's money a few months down the line. keep on keepin on sir! lolz
bobcooter 2 years ago
that really is sick. i was trying this move and can do it but only bring my body to probably just beyond 45 degrees and back up again about 4/5 times. do you think i should kep practicing it like that trying to get lower and lower or just do negatives until i can get one as flat as you and back up?
bobcooter 2 years ago
I would suggest to do the negatives nice and slow until you have enough strength to get back up.
You'll be working the abs the hardest at the horizontal position.
Once you can do the entire movement then you'll give your abs a really nice stretch while you're working them very hard.
Gatimwa 2 years ago
wish i had a bench chair :(
anyways this is insane. I mean from what i've read i thought it was only the legs that go in the air :\
anonymous843e 2 years ago
dude this is crazy
LaosT5 2 years ago 3
at first i thought o ye doesnt look too bad but wow.. just had a quick go and i am impressed.. straight away it worked the abs and also the pecs. ive got the same issue with only being able to do negatives but im sure this and other exercises will strengthen the abdomin :)
truemackem 2 years ago
I just started and I can manage to go downward slowly with the right technique and stop close to the bench but I can't get back up yet, do you have any suggestions?
woodhobo 2 years ago
Yes, just keep doing slow negatives with good technique. One set of 3-5 negative reps once or twice a week. I do 5 second negatives. You're still building up your ab strength.
You'll think you can do a positive, but won't be able to do it. Just keep at it and one of these days you'll be able to do positives.
The first time I did positives I did not 1 but 2. So I went from negatives only, to 2 positives, then 3 all the way up to 7.
Keep at it and you'll be able to do it.
Gatimwa 2 years ago
Thanks that is one peculiar sequence of progression.
woodhobo 2 years ago
I mean I went from 0 positives to 2, then increased until I got up to 7.
I didn't go from 3 to 7 at once. I just went from 0 to 2 at once.
Gatimwa 2 years ago
how many of these would bruce lee do?
woodhobo 2 years ago
Unknown.
Unfortunately, we don't have any videos of Bruce Lee actually doing this. We only have one short comment by one of his co-stars in "Enter The Dragon".
I read over the comment several times and decided that maybe this is what he was doing.
Gatimwa 2 years ago
thanks for sharing . Im gonna try this :D
ahhatheJoker 2 years ago
the most i could manage to do was 5, before i could barely sit up to get off the bench. this is an INSANELY effective exercise. thanks for showing me this.
JIMMYJIBLETS 2 years ago
Thank you so much for posting! I've been looking for a way to really train my abs hard and this looks like about the best thing I've ever seen.
rmt1863 3 years ago
how many reps and sets should one do .?
x3sinfull666 3 years ago
1 set of as many reps with good form you can squeeze out.
Check out my Negative video and it shows you how to practice to build up your ab strength.
Gatimwa 3 years ago
thanks a lot man. i barely did 3 reps not even going all the way down, and today my abs are very sore.
x3sinfull666 3 years ago
Only once or twice a week. Keep doing it & you'll get better & stronger.
This is absolutely the best ab exercise I have come across.
Gatimwa 3 years ago
this looks hard, bruce is the man
Spawn223311 3 years ago
Thats Rocky sit ups boy Bruce Lee aint got nothin
howieloveskatie7 3 years ago
Lets see them fight it out haha
oh yea rocky is made up...
and Bruce is dead. On second thought this is not going to work out.
Iwillkillyou35 3 years ago 4
Really great job. I have tried this exercise for months and I finally can do it. Keep up the training.
grassplpl 3 years ago
ive been doing this exercise for some time now. its pretty much about putting your weight on top of shoulders and not on the neck. If they are hard in start, you might bow your legs in the "down to up" fase. then stretch legs out totally (like in this movie) when going from "top - down". also the more you stay vertical when at "top" position, -the more your balance gets improved. i guess its a good exercise for martial arts.
XxbruncyxX 3 years ago
you are the first person I see on youtube that is doing this exercise correctly.good job ! :P
abetiludlisi 3 years ago
I did 3 of these the other day, and a couple of weeks ago I was able to do one. You can feel it in your entire midsection days later! It's a great workout! Hope I can get to 7 or 8 reps soon.
aerialrave247 3 years ago
shit im gonna start doin that
rhcpjohn444 3 years ago
Fuck!! This is how to do the Bruce Lee sit-up.
FullMetalNinja001 3 years ago 3
ty. you just gave me a new exercise to perform
Karatewolf1 3 years ago
Hello,
You do it very good! I try it here but if you want to do it you must first mental currectly. I cane do it now at the moment but i train now for 3 months and my record is 5.
Bye Bye Zwaai Zwaai from Holland (Europa)
rik2010 3 years ago
Very nice! How often, how many times a week should you do this exercise and how many sets and reps please?
rundhund1 3 years ago
nice one man..i started doing this exercise recently and after a while it becomes easier than it looks but people who watch you do it will be amazed..i did find though that it did hurt my neck a bit,will that go away after i have been doing it for a while and my body gets used to it?
GymChef 3 years ago 3
I don't know. It never hurt my neck. Maybe you can try stretching your neck once or twice a day. Side to side, and front to back. Try touching your chin to your collar bone.
Let me know if your neck stops hurting.
Gatimwa 3 years ago
dam man Good job!
Karatewolf1 3 years ago 2
this video should have a health warning man
David170390 3 years ago 4
try doing it mate. Greg has told us a few times that it does not hurt your back in any way whilst doing this exersize
adamc510 3 years ago 2
holy shit thats impressive, i mean what the fuck??
guitarfetish342 3 years ago
yeeeeeeeeeeeeessssssss!!
slapyourface88 3 years ago
so is that the best ab burn u have ever had? or is there another ab workout thats tougher??
jris 3 years ago
This is absolutely the best/toughest/hardest ab exercise I have come across. It works the entire abdominal section and gives your abs a good stretch.
Gatimwa 3 years ago
Impressive. i shall stupidly attempt.
PyroTehCheeseFetish 3 years ago
so shall I!
zizili31 3 years ago
does your back hurt ? i mean.. ur butt didnt touch the bench..
brotha01 3 years ago
No, it doesn't hurt.
Gatimwa 3 years ago
you're listening to blink 182- i miss you?
brotha01 3 years ago
I'm not listening to anything. That's the music that the gym had playing at the time.
Gatimwa 3 years ago
Nice vid.
And who put blink 182 on lol
GaxAngel 3 years ago
That's the music the gym was playing at the time.
Gatimwa 3 years ago
omg.. the back of yur legs must hurt..
asianboii617 3 years ago
PROPS!
12normalguy 3 years ago
Bravo!
spidercho 3 years ago
Impressive. I am nowhere near to doing anything like that.
abcperson 3 years ago
I do them too and i love them :)
for my opinion the hardest sit upps u can do
OoYannikgoty0utubeoO 3 years ago
i want to get abs:P
awsomeclips12 3 years ago
=OO Damn Nice Mann Love It It's Difficult?! Aish i'm french i'm bad english it's so sad xDD
julien237 3 years ago
hii .. can u seggest me with some exercise...???im 20, i wanna build up my body...its like watever exercise i do, makes me skinny, and i feel very thin to myself....can u suggest any ..?? i do weight lifting 3 times a week,, bt think its no use...
sandhuarjunjiva 3 years ago
Do you lift weights at a gym or at home?
What exercises are you doing right now?
Gatimwa 3 years ago
Try maximum contraction training. Read John Little's book Max Contraction Training. Good luck
bknives 3 years ago
Gatimwa...
Would this ab workout be suitable as a starting point for an ab exercise or would you recommend slowly building up your ab's before it is attempted?
As someone who trains regularly (mainly fitness work, cardio...etc.) but would like to tone up would this type of exercise infringe on my ability to train on rest periods? Weights, running, plyometrics...
yahowho 3 years ago
I'd suggest to first do some ab exercises. Then practice doing the "Negative Only" and eventually work your way up to doing the full "Bruce Lee Sit-Ups".
As far as your rest goes... I'd say during your rest periods for this exercise don't do ANY ab work. That includes pull ups, pull downs, pull-overs, etc. Pretty much any exercise that's going to be using your abs. Curls, triceps extensions, etc., should probably be fine.
Gatimwa 3 years ago
If you're doing the Negative portion for several months and don't notice any progression toward doing a Positive then you might need more rest or tone down your other exercises during the rest period.
Gatimwa 3 years ago
so....only 5 reps and then rest for 5 days? isnt that too much?
poposisa 3 years ago
Too much exercise or too much rest?
Not too much exercise because it is only 1 Set.
Not too much rest because the exercise is very intense & you need time to recover.
When I started doing them I tinkered with cutting the rest period down to 3 days & I went from 5 reps to eventually 0 reps. My abs hurt A TON & I couldn't even do 1 rep anymore.
I finally took a week or two off and started back up again. I quickly built myself back up to 5-7 reps taking 5-7 days off to rest between workouts.
Gatimwa 3 years ago
Now if you're a teenager then it might be a different story. However, I would suggest to err on the side of caution. Once you can do, say 5 or more, then you can try reducing your rest days. Just remember that if your reps go down then you need more rest.
Gatimwa 3 years ago
well yea im 17..and i tried yesterday but i grabed from my bed so it was imposible, mm another question, how do i know if im mmm hurting my back...whats the "thing" that i should keep in mind when doing this
poposisa 3 years ago
You shouldn't be hurting your back at all.
Check out the comments between ibraham123 & myself. I addressed this and other pointers. If you need more help just ask.
Gatimwa 3 years ago
great job!! how do your abs actually look?
joebangleec 3 years ago
The way your abs actually look depends on your body fat percentage. If your body fat is high and you have tremendously strong abs you won't be able to really see your abs.
And the opposite is true. If you have weak abs and low body fat you'll be able to see some good abs, even though they are weak. (I had a friend with a good looking set of abs, but he couldn't even do a sit-up using only his ab muscles. He had to swing his body to do sit-ups).
Gatimwa 3 years ago
Now to answer your question...
My body fat was never low. It has always been in the "average" range. You know, people say you're not chubby, but YOU can still see your love handles. When I was doing these "sit-ups" regularly I could see an 8-pack with the top of a 10-pack just starting to develop.
If I had a low body fat percent I would have put a close up of my abs on the video.
Gatimwa 3 years ago
a 10 pack? Wow, that is insane
woodhobo 2 years ago
beautifully executed
bravo!
tdk123 3 years ago
can you work on less intense ab exercises while you rest for these, 5-7 days off seems a lot.
elmagodelossemaforos 3 years ago
I wouldn't suggest any other ab exercises be done during the rest period.
Actually I would suggest that you do your pull-ups or pull-downs during the same workout after you have already done these. Because pull-ups & pull-downs do work your abs and you shouldn't do them during the rest period.
Remember this is a very intense ab exercise. The more intense, the more rest needed for recovery.
Gatimwa 3 years ago
how many days and times do yuo have to do this.....also good video
caparasss 3 years ago
Do 1 set of 3-5 repetitions nice and slow - about 5 seconds. Rest at least 5-7 days before doing them again.
Read the comments between ibraham123 & myself for instructions on how to practice so you can start doing them yourself.
Gatimwa 3 years ago
yeah it is butt dont do it on the floor always do it on a bench or something else soft with good grip (and it really is the best way to do it ;)
Jokero8892 3 years ago
just out of curiosity...is this safe for our neck or parts around it?
A3X 3 years ago