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.
The Easiest Way to Fix Your Posture in 10 Seconds. This simple ‘drill’ for Postural Correction was a God-send when it was first shown to me over 20 years ago.
The Push Press in the second half of the video is an excellent way to train with the new practiced posture correction. Try to keep the shoulders packed down and set throughout the exercise. This will also help with better posture.
Donnie demonstrates a effective way to for most people to stand taller, align the shoulders, and appear to have bigger biceps – yes bigger biceps simply by standing better. Many issues such as neck, shoulder, lower back pain can be attributed to poor posture. Here is the way to fix it quickly and with just a bit of practice becomes a good habit.
Switching Gears and heading back into the Heavier Club and Mace Training. The workouts will have Numbered Titles to make easy reference to them. These next few weeks of workouts are going to be a combination of heavy, more complete body workouts with some new adaptations to keep the mind/body connection.
You can Perform This Workout with Single or Double Clubs. Follow along beginning with Today’s Club and Mace Training. Stay Safe – Be sure to keep good posture, shoulders pressed downward toward the rear pockets, and use a weight that is challenging yet still allowing for good form. Be sure your training area is clear and free of anything including other people and pets.
Train hard. Train Smart. This is a timed workout and can be used as a benchmark to test progress throughout the year – we will discuss this in a future workout blog post and why it is imperative to use consistent metrics when tracking athletic ability.
Please share these workouts with your friends or clients. Thanks!
Red – Everyone Follows
Orange – Beginners
Blue – Advanced
1 or 2 clubs Matched Weight 20lbs Rx Adv/Int Men 12.5lbs Adv/Int Women
Mace 20lbs Adv/Int Men 15lbs Adv/Int Women
See the Exercises Here;
Basic Warm Up
5 Push Ups or Press Ups
1 Min Elbow Plank
30 Sec Side Plank – Each Side
1 Min Yoga Child Pose
1 Min Downward Dog
30 Sec Back Bridge
10 Front Swings Single or Double Clubs
10 Front Swing to Cleans Single or Double Clubs
10 Mace Rear Pendulum Swings
Done for 5 Rounds Time Cap of 15 Minutes
10 Double Front Swings Rx Weight Men@ 20lbs Women @12.5lbs
10 Double Long Cycle
20 360’s Rx Mace Weight Men @ 20lbs Women @ 15lbs
Done for 6 Rounds Time Cap 19 MInutes
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.