Adjustable Mace Trainer | Exercise Steel Clubs | Healthy Shoulders
In this video Owner Don Giafardino demonstrates a workout using the ADEX Adjustable Club. There are seven exercises and Don shows you how to adjust the steel club between exercises.
Exercises (sets/reps)
1. Front Swing
5×10
2. Front Strike
5×8
3. Side Strike
5×8
4. One Hand Halo
5×8
5. Push Angle Press
5×8
6. Rear Elbow Raise
5×8
7. Press
5×8
This video is about keeping proper posture when performing steel club front swipes or strikes. Use these tips when utilizing this exercise:
1. Bring the elbow straight down during the down phase of the exercise.
2. Keep the elbow pointing forward throughout the exercise.
3. Brace the core to avoid hollowing the low back.
Owner of ADEX Club Don Giafardino showcases a workout utilizing a club front swing and a one-hand halo. In the video, Don is using an ADEX Adjustable Club that can be utilized with both exercises, and transitioned into a heavier or lighter weight.
During the front swing, keep the spine long and focus on loading the glutes and hamstrings during the hip hinge. It’s important to note that in this exercise we are utilizing a hip hinge and not a squat. During the swing, try to have your arms long and swing no higher than eye level.
With an ADEX Club you can adjust your weight during your rest period. If utilizing another club, have it handy to transition to and give yourself the appropriate amount of rest.
Once transitioned to the one hang halo, start in a ready position with the core braced. Drop the weight over your opposite shoulder and come back to your starting position with the elbow in a 90-degree angle.
For more information on the ADEX Adjustable Club – CLICK HERE
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.
Here is an at-home or at the gym workout your can do with your ADEX Club and/or Mace.
8-10 Rounds:
-10 ADEX Club Front Swings
-10 ADEX Mace 360’s or 10 ADEX Club Halos