30 Sec Back Bridge
General Warm Up
10 Club Front Swings X 4 sets 25lbs men 17.5lbs women
15 Inside Mills X 4 Sets each arm 12.5lbs men 7.5lbs women
5 Mace Launches each side X 3 Sets 25lbs men 17.5lbs women
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.