Here are 16 exercises you can start incorporating into your training program from Grant Weeditz, body architect at Anatomy in Miami, FL. Macebell exercises will do more for you than just make you strong, they’ll awaken the ancient warrior that lives within you. Use these 3 to get. If you’ve never tried steel mace training, then it’s time to give macebells a go. Exercising with a steel mace has many fitness-related benefits.

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Click here for video of the Lap Squat. I’ve recently started incorporating some movements used by Indian Kushti wrestlers with the gada into my sledgehammer work.

FYI, the movement I’m using the most is the 10 – 2, described here: Click here for video of the Offset Row. I found a website which I am not promoting, I was just interested in the way some wrestlers from Iran do, as my coach told me a story what is almost impossible to believe but anyway I guess you can use kettlebells to work on the shoulders How do we reach our potential?

Find A Product Search for: Log in or Sign up. The setup is the same as the Kettlebell or Dumbell. The only difference is that you lift the head of the Mace and leave the handle on the floor. Sep 15, Messages: And Josh Barnett promoting it: Training focuses heavily on different kinds of swings, and at first glance, you might think a club is just a needlessly elaborate kettlebell.


Whether you’re a competitive or casual Golfer, Adventure Racer, Fighter, Desk jockey or just generally looking to be healthier, Rich can help you. Soon these guys would start telling they are the inventors of the whole club training. With the mace, the majority of the weight is at the end of the mace handle, which forces activation of the muscles in the hands, wrists and forearms…the lower the grip on the handle, the more challenging it becomes.

The last one is not great, I’m afraid. Subscribe Subscribe to our newsletter Subscribe.

5 Steel Mace Exercises You Can Do Without Swinging – Rich Thurman

Do Digestive Enzymes Matter? Questions like these took him through a lot of different areas of health and fitness like gymnastics, wxercises, kettlebell training, fasting, CrossFit, Paleo, and so on, until he realized or decided that strength training fit best with the ideas of continuous, measurable self improvement. The setup targets postural muscles in a closed chain and allows you to focus on structure and stability through the spine.

His underlying belief is in the middle path: I recently started to compete in kettlebell sport long-cycle this past year. His next writing job was covering the nightlife scene in Shanghai. You must log in or sign up to reply here. Didn’t get much info from this thread when I first posted it; I wonder has anyone now had a bit more experience with this type of exercise?


Sep 22, Messages: Interested in joining the club? Take a look at the info below to find out the best ways to implement them in your own training. At one to two pounds and about eighteen inches long, Indian clubs are the lightest of the three, which makes them terrific tools for warm ups and for strengthening the stabilizer muscles of the rotator cuff, which respond best to high repetitions. SmashiusClayJun 17, By checking this box, you confirm that you have read and are agreeing to our terms of use regarding the storage of the data submitted through this form.

5 Steel Mace Exercises You Can Do Without Swinging

They definitely help significantlyif you stick with them. Check out the services offered to find out more. Karl Gotch demonstrating how to use a gada-inspired “macebell”: The mace is the perfect compliment to any athlete that jerks or snatches.

I have always had a healthy range of shoulder mobility most likely stemming from a combination of genetics and a background in gymnastics and swimming.