The steel mace bull whip is an excellent exercise for opening up the shoulders, building shoulder strength and mobility and increasing grip strength. Teaching Points Stand with your feet shoulder width apart in a boxers stance. Hinge the hips and initiate the movement with a swing. Drive your hips forward and let the mace swing…
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The steel mace barbarian squat is a fantastic upper/lower body and core exercise. Be sure to have full control of the mace throughout the movement and choke up if needed. Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Keep your abs and gluten tight. Grip the handle shoulder…
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Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Keep your abs and gluten tight. Grip the handle shoulder width apart with one hand at the end of the mace facing down and the other facing upwards. Then, switch positions whilst staying connected to the mace at all…
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The steel mace alternating lateral lunge is is similar to the lateral lunge except your perform a switch at the top and then lunge on the opposite side. Teaching Points Stand in a wide stance, at least 10-12 inches wider than shoulder width apart on each side. Grip the mace handle with one hand close…
DetailsThe steel mace alternating bayonet strike squat works the same as the bayonet strike squat except you’ll switch hands at the top. Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Grip the mace with two hands, with one hand at the end of the handle and the…
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The steel mace 360 is to macebell training what the swing is to kettlebell training. If you want to the master macebell, master the 360. The 360 will teach the loose / tight action during the swing and will teach you how to control and stabilize the mace through dynamic movements. Teaching Points Stand with…
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The steel mace 10-to-2 is a traditional macebell exercise and the exercise of choice during mace competitions. A similar exercise to the 360 except instead of completing a full 360 round the front of the body, the mace only goes from the 10 o’clock position to the 2 o’clock position. Teaching Points Stand with your…
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The two handed kettlebell swing is the fundamental kettlebell exercise for all ballistic exercises. It strengthens the posterior muscle chain within a dynamic exercise that includes both acceleration and deceleration phases. The kettlebell swing has a massive carry over to general activity and sports due to the powerful snapping hip extension involved. It is also…
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The double kettlebell rack squat has all the benefits of a traditional front squat and is a good introductory exercise. Holding the kettlebells (compared to a barbell) keeps the weight closer to the body and clients may, therefore, find it easier to perform. This exercise is much better for the wrists than a traditional barbell…
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The kettlebell windmill is excellent exercise for core strength, should stability and hip/hamstring flexibility. The movement requires skill and practice and a solid foundation of overhead shoulder stability and strength. Teaching Points Stand with your feet shoulder width apart Snatch or press the kettlebell overhead Rotate your feet at a 45-degree angle away from the…
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Suit Case Carry – Hold one kettlebell by your side like you would a suitcase. Use a heavy kettlebell to make the exercise challenging to your oblique’s, back and grip. Walk at a controlled pace for time or distance and maintain an upright posture keeping your shoulder packed down and retracted. Farmer Walk – Similar…
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Similar to the push press, the kettlebell jerk can be used to lift heavier loads overhead than a strict press. However, this is a much more complex movement than the strict press and push press. Only attempt the single jerk when you have mastered the push press and only perform the double jerk after mastering…
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