healthy shoulder exercise Archives - Page 2 of 11

Using Heavy Clubs to Build Core Strength

July 1, 2018 By D Giafardino

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.

Taking Action with Maces and Clubs with Don Giafardino

June 23, 2018 By T Valencia

In this episode, the Steel Mace Warrior speaks with Don Giafardino, the owner of Adex Clubs and Maces. They talk about his story which includes a shoulder injury he suffered with for years and how he took action with clubs and maces as an alternative to pills and surgery.

For more information about the Steel Mace Warrior – VISIT HERE

Big n’ Little Workout

June 18, 2018 By T Valencia

This video is about Big n Little Workout. Adjust your ADEX Club accordingly during rest periods. Keep the shoulders packed as a general safety rule! Front Swings are a hip hinge movement – Be sure to make it hip dominant (deadlift) not knee (squat) dominant. Wrist Rolls are a must do for everyone – don’t neglect the little movements they add up! Gama Cast Halos are a real strength builder be sure to stay in the square pattern and move robotically.

Long Cycle Double Clubs

June 13, 2018 By T Valencia

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.

Switching It Up or Periodization

May 25, 2018 By D Giafardino

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.

Warm Up
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

Beginner/Intermediate
Long Cycle Single Club X 100 each arm

Advanced
Inside Mills X 250 each arm

Cart