Adjustable Mace Trainer | Exercise Steel Clubs | Healthy Shoulders
Owner of ADEX Club, Don Giafardino, shows an effective upper body workout using one weighted club. All sets have a one-minute rest time AFTER both the right and left movements have been performed.
Clubs are a beautiful way to strengthen and develop power throughout the body while increasing cognitive awareness. Train as if you were training with a weapon for battle. Perform crisp clean movements, keeping shoulders packed down and good posture.
Steel Mace HIIT Training can be a welcome alternative to the endless Stairmaster, Treadmill, or Running Cardio Sessions – which are good but if you really want to eliminate some body fat get into HIIT Training with Steel Clubs or Steel Maces. It’s like running for your upper body, well, almost and Done in 20 Minutes!!
If you’re like me and don’t have the interest to run for long distances but would like a Challenging, Simple, 1 Exercise Cardio or MetCon Workout look no further – Steel Clubs and Maces Can Do That For You!
This workout is based on a Steel Mace 10 to 2 or a Steel Club Halo/Shield Cast. 1 Exercise.
The Set/Rep Scheme goes like this; for Steel Mace Perform 10 Ten to Two’s OR for Steel Club Perform 10 Halo/Shield Casts. Remember – a pass to the Left and a pass to the right equal 1 Rep. 1 + 1 = 1
Beginners 10 Sets of 10 Reps with 1 Minute Rest Between Sets
Intermediate 15 Sets of 10 Reps w/45 Second Rest
Advanced 20 Sets of 10 Reps w/30 Second Rests
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
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.