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.
The ADEX Mace is the next evolution in mace training implements as it sports an easily adjustable, yet stable, housing body that allows it go from weights appropriate for an absolute beginner to the advanced athlete. As weight is added, the length increases as well which helps improve the feel of swings as your progress.
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Here is a simple workout that can be done with a Club or Club and Mace. ‘Anyhow’ means that there are no set/rep scheme – just get the total number done and either 1 or 2 handed, on the side or center Front Swings. I like to mix it up as the real benefactor is the posterior chain. Find out more at https://adexclub.com
‘Anyhow’ Club Front Swings 300 Reps @ 25lbs Men/17.5 Women
Long Cycle 3 Sets 15 Reps each arm @ 10lbs Men/7.5 Women
Redneck Press 3 Sets 8 Reps each arm @ 10lbs Men/7.5 Women
Long Cycle 5 Sets 20 Reps each arm 15lbs Men/10 Women
Cycle Press 5 Sets 15 Reps each arm 12.5lbs Men/7.5 Women
Long Cycle 3 Sets 10 Reps each arm 12.5lbs Men/10 Women
Cycle Press 3 Sets 8 Reps each arm 10lbs Men/7.5 Women
This video is about restoration clubwork and how to use clubs as a recovery tool after heavy upper body training. Follow along with this simple example that owner Don Giafardino performs the day after heavy competition mace training. This routine can also be used to recover from chest/shoulder/arm training, and also aids in the promotion of bilateral coordination.
Bottom line is that if you want to get good at mace and club training, you need a variety of different weight clubs or maces. There are no two ways about it. Developing the basic patterns that progress into complex movements requires practice, patience, and different weight clubs to build skill and strength. Once those patterns are built they can be tweaked through regressive drills using lighter and heavier clubs and maces.
There are two mistakes beginners make when getting into rotational training. More often than not, first time club and mace enthusiasts buy the wrong weight to start off with. Handling a 20 pound dumbbell isn’t the same as handling a 20 pound club. The next common mistake is if they can handle the weight, they are locked into a small area by this weight, never progressing beyond the few moves they’ve learned. Both of these issues will result in boredom or frustration and their new club will be banished to the corner to collect dust.
Quality made sets of clubs or maces carry a hefty price tag which isn’t noticed when ordering them individually. Also, all of the available manufactured clubs and maces graduate in 5 pound increments. This is a weight jump that hinders many enthusiasts, especially when trying to ‘dial in’ an exercise. The upside to owning multiple, expensive clubs and maces is more than two people can train at once. This is okay for some pro gyms, but revert back to having the correct weight scenario mentioned above for each user and options grow slim.
Since 2013, ADEX Adjustable Exercise Clubs® and Maces have been the premier adjustable exercise club in the fitness industry. ADEX (stands for ADjustable EXercise – “Ad*Ex”) offers a smart, long term economical choice over sets of multiple clubs for both professional trainers and fitness enthusiasts. The original ADEX Club had 6 settings and saved the consumer on initial cost and shipping. The ADEX Club was designed to not only feel proper when swung, but also to fit in a US Postal Service Large Flat Rate (US Only) box to offer the buyer a tremendous savings over shipping individual clubs ($25 insured anywhere in the US)(Please note that ADEX Maces and Arcs are sent by FedEx Ground).
This initial success spurred ADEX Club to do better. While the original design was was widely accepted by fitness professionals and enthusiasts alike, some slight but important changes appeared in 2015 – the change from the Martini glass handle shape to the current ’smoother’ design allows the users to grip the barrel better. More importantly, the addition of the ’split weights’ eased graduating up to the next weight from a hefty 5 pound jump to a more friendly 2.5 pound increase and allows the user make a smoother, on point transition. Consequently, the two ’split weights’ replaced a 5 pound weight and upped the ADEX Club 4 more weight settings bringing the weight selection to 10 different settings – keep that in mind when shopping for clubs.
Club and Mace Training is fun and healthy, builds serious strength and mobility, and can be blended into any fitness routine. ADEX Clubs and Maces extend the fun and excitement so that any user of any age always has the correct weight for any rotational power exercise. The ADEX Clubs, Maces, and the mid-range Arc™ all share the same proprietary weight system and the handles can be interchanged. All ADEX products, including the Ad-On Kit™ are all steel and made in the US by local craftspeople in Deerfield Beach, Fl. Add ADEX Clubs to your workout and feel the difference.