In this video, learn how to perform one of the very basic Clubwork exercises, the 2 Hand Strike. Be sure to pass the club over the shoulder of the top hand on the club. This is an exercise that can be done with heavier weight. Be sure to have the shoulders pressed downward, spine tall, head and heart high. Execute the movement by driving the club upward and rearward passing over the shoulder next to the ear. Reach back as far as possible without over extending the lower back. Draw back to the front by engaging the lats to pull the elbows forward to start position. Great strength builder and excellent to incorporate with conventional fitness training during Lat, Chest, and Shoulder training days. This is one of the heavy strength and power building Clubwork exercises
Beast Workout! This combines endurance plus strength as the Gama casts do not rely on momentum! Be careful to move in a square robotic manner and try not to let the Gama casts become Halos or Shield casts which use momentum in the back-swing. Draw club to front inline with the shoulder, not to the center of the body.
Get At It – it’s hip to be square.
Basic Calisthenic Warm Up
5 Press Ups
5 Push Ups
1 Min Elbow Plank
30 Sec Side Plank – Each Side
1 Min Baby Pose
1 Min Downward Dog
30 Sec Back Bridge
Anyway Possible (any rep scheme that adds up to 50)
Rx Men 25lbs/Women 20lbs
50 2Hand Front Swings
50 2 Hand Front Strikes 25L & 25R, Rx Men 25lbs/Women 15lbs
Anyway Possible (in any order) No Time Cap but try to do the 25
For Time 14 Minute Cap, Rx Men 35lbs/Women 20lbs
100 2 Hand Gama Casts (shown above) 50L & 50R
This video is about 2 Hand Ready Positions. Know the positions to be able to perform club and mace exercises.
This video is the Second in Adex Club Training Basics Series. The 2HFC is a transitional exercise used to develop not only the posterior chain but also timing and coordination by ‘catching’ a ballistic club in the proper area. The main purpose of training the 2HFC for beginners is to practice getting the Adex Club off the floor properly to begin more advanced exercises BUT can be used as a stand alone training movement for any club fitness enthusiast.
This video is about Club Training Basics the 2 Hand Front Swing or 2HFS. The 2HFS is a Posterior Chain (glutes, erectors, hamstrings, upper back) Dominant Exercise that Should Be Performed in Regular Training to strengthen the body and alleviate the burden placed on our posture by modern day work and rest practices. This is also a great addition to any Deadlifting Program or Used In Place of Deadlifts. Be sure to use an Adex Club set at a substantial weight or a fixed club of the same.