In this video I’m going through a Workout using our 4kg Bulava Mace Club.
This is a fantastic flow sequence for working the shoulders and upper body.
With this flow, you don’t need a heavy weight…
I normally perform it for time with a lighter weight 2kg-4kg club as there is a bit of wrist work: 5 to 6 minutes per round, 60 seconds rest in between, for 3 rounds total.
That’s about 20 minutes all up, give or take.
Now, I really like the length of these Bulava clubs we make at Dangerously Fit.
We sell fixed-weight Bulava like this one, and we also sell our Torques… our Bamboo Torque and the Torque Pro, which are both a bit longer at 80cm (that’s roughly 31.5 inches).
What I like about the longer clubs is the arc… they swing really smooth and have more torque than the shorter clubbells.
They’re not too long for lateral swinging movements below the waist, and if you want to do two-handed work, they’re long enough to manage those movements comfortably.
Unlike a steel club, which I find a bit too short for two-handed movements.
Alright guys… let’s get into it.
We’ll flow through each movement smoothly, linking one into the next, and keep it going for time.
Exercises:
- Mill
- Side Swipe
- Reverse Mill
- Bullwhip
- Forward Wrist Roll
- Reverse Mill Switch
