Give Mace and Club Front Squats a try in your next lower body training session. These are great for strengthening the legs, and for both real life and fitness training. Using a club or mace to perform your squats can improve form for barbell squats or strongman type lifts. For building a great squat, or as an additional exercise to add to your club and mace training, begin by holding the club or mace resting on a shoulder then work on your leg and hip form. As your form improves, squat with the club/mace upright but close to the body working on keeping the torso upright utilizing core stability. Once that form is good, begin pressing the club/mace away from your body until full are extension and an upright back is achieved. If you’re trying to improve your barbell squat or build strength in the core, begin the same way as described above.
Develop Core Stability and Strength Plus Work That 6 Pack with This Simple Exercise. Begin with a light club or mace to ‘feel’ the muscles working before you try heavier weights. Remember to keep shoulders pushed downward and a neutral spine, shoulders over hips, hips over knees. Turn slightly (about 30 degrees from center) while keeping the hips immobile and facing forward. Make sure that the rotation is in the thoracic (above the lower ribs) spine and not in the lumbar (small of the back) spine from keeping the hips facing forward, abdominals locked, and feet slightly less than shoulder width apart. An indicator of good form is not feeling any torquing in the knees – all motion is above the navel.
Work this into your routine by performing:
5 Sets of 10 reps in each direction daily with
30 secs of rest between sets.
Please note, this exercise can be done with 1 or 2 clubs. The long cycle with double clubs is a fantastic exercise to build endurance or burn calories. Be sure to have a firm stance, knees slightly less than shoulder width to provide adequate clearance for the swinging club(s). Keep weight in the heels and rely on the hip snap (think jamming your belt buckle forward) to propel the clubs upward and past the ears under control. Precursor exercises to the long cycle are 1 or 2 hand front swings and 1 hand front strikes.
Today’s Workout is going to blow some minds! It’s that time again to switch up from the strength phase with all of the good eating and extra calories and get into that lean out phase focused on endurance. Say good bye to those heavy grinds and get yourself mentally prepared to go the distance. The Vintage Strength Games at The Olympia is 15 weeks away. This leaves a solid 2 months of endurance and leaning out. Get the rest of that winter flab off and get a fresh start going into the final training phase before the competition. This lean out phase will be tough but worth it. Use a weight that is challenging and do the exercises in groups of 10 or 20 changing arms when fatigued. Be sure to use a white board or poker chips to keep track of sets. Let’s go! Please share with someone who might be interested.
Jumping Jacks 10
Push Ups 6
Press Ups 6
Elbow Plank 30 secs
Side Plank 30 secs L+R
Back Bridge 30 seconds
Front Swings X 100
Long Cycle Single Club X 100 each arm
Inside Mills X 250 each arm