A similar exercise to the two kettlebell handed swing, except the kettlebell shovelling swing also combines some thoracic rotation with the hip hinge. An excellent athletic movement that will build a powerful core, strong hips and adds some variety to the traditional swing. Enjoy! Wishing you the best of health, Dan Clay Dangerously Fit
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Thank you to everyone who attended the Functional Strength Masterclass in Sydney yesterday. During the workshop we went through the principles and fundamentals of kettlebell, clubbell and steel mace training. These unconventional strength training methods are excellent for building real world functional strength. If you would like to learn more about our courses and workshops,…
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Steel Club Wrist Rolls Overview When training with Steel Clubs your wrists, forearms and elbows will experience large amounts of torque. Therefore it’s important to warm up them up thoroughly before your workout commences. Teaching Points Hold the clubbell with a tight grip close to the muzzle. Roll the handle forwards one hand at a…
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Here are the progressions for steel clubbell movements: 1.Two handed (one club – two hands) Learn the movement with two hands first, don’t take the stabilizing hand away until you can perform exercise with good the technique. 2. Singles Once you can perform the movement well with two hands, take one hand away and use…
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Focus on your exhales and let the inhales take care of themselves, if you focus on inhaling it’s easy to hold your breathe which we don’t want to do. Breath as calmly and naturally as possible with a rhythmic inhale through the nose and an exhale through the mouth. When swinging the heavy club, exhale…
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Overview With traditional Indian club training you would normally stand with your heals together and feet pointed 45 degrees out, this is called the military stance. When swinging clubs in the military stance the whole body remains vertical without any rotation from the head, shoulders or hips. This stance is more suited to upperbody light club…
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Thor exercises’ generally refer to macebell exercises where the mace is held close to the mace head. It got this name from the hammer-wielding god named Thor who was associated with thunder in Germanic mythology. Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Hold the mace close…
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Due the offset load of the steel mace head, the macebell will feel very different to any tool that you’ve trained with previously. It’s important to learn how to control, stabilise and move this offset weight with strength exercises that you’re already familiar with before moving on to more complex exercises. In module 1 of our…
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Steel mace offset lunges are a unilateral exercise that improves balance and coordination. The macebell lunge is even more challenging due to the offset weight on one side of the body and the body having to stabilize and control the uneven load. Teaching Points Stand with your feet hip width apart. Keep your spine neutral.…
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When training with macebells your wrists, forearms and elbows will experience large amounts of torque. Therefore it’s important to warm up them up thoroughly before your workout commences with exercises like steel mace wrist rolls. Teaching Points Hold the mace with a tight grip close to the mace head. Roll the handle forwards one hand…
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Only attempt steel mace thrusters when you are comfortable in the rack position. To make the exercise more challenging you can perform a single-handed thrusters, use the free to hand to guide the mace and always make sure you have control at all times. Teaching Points Stand with your feet shoulder width apart. Keep your…
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The steel mace offset squat is a great exercise for the legs and core. You’ll not only build stronger legs, but you’ll also give your shoulders, arms and abs a great workout simply by holding the offset macebell in place. Teaching Points 1. Stand with your feet slightly wider than shoulder width apart with your…
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