Bruce Lee’s approach to training always fascinated me.

The way he generated so much power in such a compact frame—with strikes that looked effortless but hit like a freight train—made me want to dig deeper into what made him so strong and explosive.

That’s when I discovered his use of isometric training.

Unlike traditional lifting, isometrics train your body to create maximum tension in a static position, leading to insane strength gains, better joint stability, and explosive power.

As someone who has spent years training with kettlebells, I started experimenting with ways to combine the two—dynamic kettlebell movements with isometric holds—to create a new kind of strength: the kind that isn’t just about moving weight but about owning every position.

Bruce Lee did not combine kettlebells and isometrics to my knowledge—but maybe he did, who knows? There are pictures of him doing both kettlebell and isometric exercises out there. And considering how ahead of his time he was in training methods, it wouldn’t be surprising if he experimented with a combination of the two.

Either way, that’s what led me to create this program—a way to merge the fat-burning, muscle-building power of kettlebells with the joint-saving, strength-enhancing benefits of isometrics. The result is a training method that builds strength you can actually use, helps you recover faster, and keeps your body resilient for years to come. Here’s a sample:

KB-ISO WORKOUT 1

Part 1 – Strength & Stability

(Alternate exercises in 45-sec work / 15-sec rest intervals. Complete 4 rounds.)

• Double KB Goblet Squats (recommended weight = 12/16k men – 8/12k women)
• ISO – Side Plank w/ Hip Lift Hold (22.5 sec per side)

Part 2 – Power & Endurance

(As many rounds as possible in 9 minutes.)

• 5 KB Goblet Step-Ups OR Alternating KB Goblet Lunges (same leg for consecutive reps this week)
• 10 Squat Jumps (explode off the ground!)
• 15 Two-Hand KB Swings (recommended weight = 20/24k men – 12/16k women)
• :30 ISO – Low Squat Hold (add weight if possible)

Part 3 – Upper Body Strength & Core

(As many rounds as possible in 9 minutes.)

• 15 Double KB Floor Press (1-sec pause at the top of each rep; no rest on the ground!)
• 15 Recline Rows OR 8 One-Arm KB Rows per side (recommended weight = 16/20k men – 8/12k women)
• 5 Hardstyle Burpees (max tension, explosive power)
• :30 ISO – Low Push-Up Hold

This is part of a four-week workout plan that combines the fat loss and lean muscle-building benefits of kettlebells with the joint-saving and recovery-enhancing benefits of isometrics. It’s a unique approach, and I don’t think there’s anything else out there quite like it.

Right now, you’ll get Kettlebell Powerbuilding—one of my all-time favorite programs for functional strength, body shaping, and next-level performance—for free when you grab your copy of Kettlebell Isometrics. This program is normally $29 on my website, but for a limited time, it’s included as a bonus.

On top of that, you’ll also get Kettlebell Isometrics 2.0, the 28-Day Kettlebell Mobility Challenge, the Sport Yoga video series, and the “Do 5 One Arm Push Ups” ebook to help you jump-start your progress and get the best possible results.

This offer ends soon, so don’t miss out.

Go here now to check it out:

​Isometrics + Kettlebells: 4-Week Workout Plan​

Let me know how you like it if you decide to try it out!

– Forest Vance
ForestVanceTraining.com | KettlebellBasics.net