Gamma Casts are one of the few club moves that doesn’t rely on momentum. This is strictly a Power Movement and a Super Upper Body Builder, you can’t hide from these! Use a heavy club when performing the Gamma Casts. Begin with 2 hands on the club and position the club in front of the top hand’s shoulder, perform a 2 hand front Strike, and with the club behind the back pass the club STRAIGHT (no swing) across behind the back like it was on tracks, then draw it back to the front over the opposite (knob hand) shoulder. Return back the way you came.
Enjoy better movement and help ease aches and pains.This heavy club fitness training video is about the Crossbody Side Strike. A great exercise to do to not only build strength but mobility and stability in the shoulder – particularly with internally rotated shoulders that many people suffer from. The Crossbody/Side Strike is an Intermediate Skill Level Movement which Requires the Student to be proficient and comfortable performing both Heavy Side Cleans with a pause, Crossbody Strikes and Heavy Side Strikes. Check out more Adex Club tutorials on our YouTube Channel. This is an excellent move for Heavy Bench Pressers, Bodybuilders, & Powerlifters who Feel Bound Up After Chest and Shoulder Training.
Being that this is one of the ‘heavy’ movements, load up your Adex Club and begin with 17.5lbs for men, 12.5lbs for women, or grab ‘any brand what ever you have club’ and do lower volume sets and reps when training, i.e; 5X5 or 6X8 formats. for women to get the balance and feel for the move. Remember that you are abruptly stopping or ‘sticking’ the move in either the end of the Crossbody Strike/Crossbody Clean AND the Side Strike/Side Clean position so this takes some practice. Be careful not to tax the elbows too much during these movements and be sure to relax the grip as you become more adept at performing them.
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The Front Swing is the Base of the Basics in Heavy Club Training. If you want to get your fitness to the Next Level, ‘Ad-In‘ Club Training! Here, Donnie displays how to do a Front Swing while highlighting the Important Cues keeping it a Safe and Highly Effective Fitness Movement. Want to boost your Deadlift? – Insert Heavy Front Swings. The Front Swing is capable of providing a grueling training session on it’s own! Feel the Torque as the Club Comes ‘Alive’ Making It One of The Most Challenging Fitness Tools That Offers Fantastic Results – Even for Newbies. As with all exercise, Club Training Exercises Can Be Learned Easily With Practice, Especially Under the Eye of a Conscientious Professional Trainer. Discover Why This System Has Survived Over 2000 Years. Keep an Eye Out for future tutorials and events presented by MaceFit. There is lots more to come! Try Club Front Swings when doing Tabatas, 300 Swings, Mix them in with Rowing, Pull Ups, or Running – the Choices are Endless. Check Out macefit.com for More Information on Club training Programming
Try Club Front Swings when doing Tabatas, 300 Swings, mix them in with Rowing or Running, or Simply Bust Them Out Anywhere! Adex Clubs and Maces are Adjustable to 10 Individual Settings Safely and Quickly by Hand, A Complete Set in One Unit – No Tools to Fumble with when fingers are sweaty or trembling from a super tough workout.Check Out Adex Club’s Ad-On Kit to Up the Weight 8 More Settings to 45lbs for the Clubs and 50lbs on the Maces. Adex Clubs and Maces are Made In The USA with US Sourced Materials by My Neighbors in Deerfield Beach, Florida. Get Strong! Buy Our Gear.
With all of the ‘new’ restorative methods being utilized in the fitness industry these days, it seems that if you aren’t ‘rolling that shit out’ or mashing something or freezing something, you’re not going to make gains (athlete’s term) or gainz (bodybuilder’s term).
What if you were told that you could increase range of motion or ROM, supply fresh nutrients and oxygen to a worked body part, stretch, develop endurance and power, and increase both concentric and eccentric balances in a few short minutes with just one exercise tool – would you use it?
Adding clubwork to your training program is a sure fire way to take a great training session and make it an exceptional one. For over a thousand years, clubs have been used to train warriors to fight with sword, mace, spear, and shield. Using them also promotes restorative qualities that will balance other out forms of training while adding more athleticism to a trainee’s skills.
Powerlifting is a great example to use here – heavy compressing weights pound one’s body leaving it to restore itself possibly with only some cleaned up nutrition, or if the athlete has access to or can afford a massage therapist, or maybe a bit of yoga. Louie Simmons uses clubs to heal and restore his athletes and himself.
Clubwork, targeted specifically to the body area that was just trained, is a sure fire way to get those muscles to recover much faster and it won’t take a lot of time. Just one or two exercises of 3-4 sets of 10 reps with a medium weight club, 5-15lbs depending on skill, will offer benefits that will be felt immediately and gains that will show in the numbers. Plus throw in the advantage of taking the time to bullet-proof injury prone areas such as hip flexors, rotator cuffs, or elbows. How many times has a tight muscle impeded a bench workout only to show up a few days later on squat or deadlift day to become an annoyance again?
Try out this experiment, perform a typical bench workout but leave a few minutes to do some drills afterward. Grab a 2.5 or 5lb plate and perform some strict full length arm circles going in both directions for 3 sets of 10, 5 to the front 5 to the rear on each arm, and continue by changing sides until all are done in one large set. Notice the decompression almost immediately in the shoulder socket, the relaxing of tightness, and the healthy feeling that will come within a few minutes after completion.
So why not just use the plate to do this? Because using a club will offer even more of an effect plus the ability to do specific rehab and more importantly pre-hab exercises. Clubs are fairly pricy tools but so is living on daily doses of Advil, and going to the chiropractor or doctor – which will ultimately cost more than a good quality set of clubs or an Adex Adjustable Club. You now have the knowledge and the choice is yours for your success, health, and budget.