Recent Posts
Categories
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 5 | 6 | |
| 7 | 8 | 9 | 10 | 11 | 12 | 13 |
| 14 | 15 | 16 | 17 | 18 | 19 | 20 |
| 21 | 22 | 23 | 24 | 25 | 26 | 27 |
| 28 | 29 | 30 | ||||
How To Perform the Steel Club Bell Arm Cast
Now when we get into the two-handed arm cast, this is like a pull-over. If you’ve ever done this steel club training exercise with a standard dumbbell in a gym, it’s very similar. You can do it with cables in the gym as well. The clubbell makes it a little bit more challenging.
When we’re setting up, we’re going to set up in that guard. If I’m going to go over my right shoulder, we’re going to set up in that right guard with the right hand on top. Cues the player from earlier from the guide position.
Then from there, what I’m going to try and do is point that muzzle into my back pocket. Trying to keep that elbow close into the ear on the way back through. For now, just going to put it over the shoulder. Stretch out. You’re going to get some stretch out on the abs as well. Yes, this exercise is going to actually try and pull you in half, you’re going to get some good contraction through the core. Again, just trying to keep that elbow close into the ribs there.
And then for now, just putting that muzzle down. When I pull the clubbell back over, I’m putting it down from the lat. It’s not an exercise where I’m putting it down through the hand as I come over that shoulder. That elbow is tucked into that ear, I engage that lat, and then I pull down hard through that elbow and then bring it back into that guard position. There will be some thoracic extension, which is fine, but I’m not extending through the lumbar. I’m not arching my back at the bottom. You can open up the spine and extend through the thoracic, that’s completely fine.
From there, engage the lats. Pull down from the elbow, back into that guard position.
With the single arm cast, because I’ve taken that stabilizing hand away, this will be a much more challenging exercise, especially with a heavier weight like a 12 kilo here. As you can see, there’s a little bit of movement now. We’ve really got to work hard to stabilize that weight. The cue is exactly the same. I’m going to try and keep that elbow close to the ear when we’re going through that pull-over motion. And then pull down hard from that lat. Pull that elbow hard down, and then we’re going to finish in that older position.
Once we’ve done the single arm cast, we can move on to doubles. Again, just trying to keep those elbows tucked into the ribs. It’s going to make it twice as hard; you’ve got two clubs to stabilize here. This is a really challenging exercise. Just making sure that those elbows stay close to the ears on the way back. Pull down from the lats hard, pull those elbows down hard, and then bring it back into that starting position. We’re just keeping those shoulders down and back down, chest up nice and proud. Really got to fire up the abs as well as I’m pulling down. It’s a good core exercise as well.
As I’m pulling those clubbells back over, it’s actually trying to rip me in half, my core has got to engage as I’m coming back over as well.
Once we can do the double arm cast, the next step there is to do the alternating arm cast. We’re going to keep one clubbell in that older position, and then on the other side, we’re going to go into an arm cast. Just trying to keep that elbow tucked in now. It’s tucked into the ribs on my left, tucked into the ear on my right. As that one goes back, the other one comes forward.
This is a great exercise for your clubbell workouts trying to stabilize that club in that position. It’s going to give you a really good wrist workout. It’s a great exercise for working out the lats and abs as well.
Be sure to check out my YouTube channel for more club and mace training tips!
Adjustable Club & Mace Workout
Hey guys, welcome to this week’s video where we’ll be doing a Mace and Club workout called Maverick Mix Up using various Mavericks. This workout is structured into three rounds, each lasting 6 minutes. In round one, we’ll use the Maverick mace; round two, the Torque; and round three, the Maverick clubs for doubles. Each round consists of two exercises, performing 6 reps of exercise A followed by 6 reps of exercise B, alternating between them for the full 6 minutes.
Starting with round one, we’ll begin with the adjustable mace. Exercise A is rotational archers, involving gripping the mace head in the right hand with the thumb pointing towards it, then performing rotational archers aimed at facing the back wall, alternating sides. This is followed by exercise B, power squats, where we cast the mace up and perform squats as it descends, alternating sides for 6 reps each.
After 6 minutes on the mace, take a 60-second rest, then move to round two with the Torque. Here, the exercises are switch shield cast and two-handed alternating mill, executed in 6-rep sets each side.
Finally, in round three with the adjustable clubbell, perform double swipes and alternating rotational torch press, again for 6 reps each side.
This structured workout totals around 20 minutes, including rests between rounds. Take a 60-second break between round 1 and 2. I hope you enjoy this workout; see you in the next one! And don’t forget to subscribe for more videos like this. If interested, check out our strength training equipment on our website. Links are in the description. Thanks for watching!
11 Best Adjustable Club Combination Lifts
Hey guys, welcome to this week’s video. I’m going to go through my 11 Best Adjustable Club combination lifts.
A combination lift is where you combine two or more exercises together into one seamless movement. These exercises are fantastic if you want to combine multiple muscle groups all into one exercise, or you want to hit more than one plane of movement, it allows you to achieve more in less time.
In this video we’re going to be performing the exercises with the Maverick Torque, I like the Torque because it’s the halfway between the Adjustable Macebell and the Adjustable Club. The extra length allows you to use two hands, but also it’s not too long that you can’t perform single arm movements as well so it’s great for single arm exercises and two-handed movements!
- Half Mill Torch Press:
- Pivot off the back foot, rooting into the ground.
- Perform torch press with thumb on the back of the club for stability.
- Draw back the elbow, performing a shield cast movement.
- Perform an outside elbow circle, pivoting the left foot simultaneously.
- Switch Mill Squats:
- Perform a reverse mill into a mill.
- Drop down into a squat after the mill.
- Cast the club to the right, shifting weight to the left.
- Perform an outside elbow circle and catch the club in the left hand.
- Perform another mill, then drop into a squat.
- Flag Press:
- Start with the club in the guard position.
- Take a big step back into a lunge, keeping the front knee stacked over the heel.
- Perform an arm cast, then fire up the lat pull down.
- Step forward into a forward lunge, drawing the club to shoulder height.
- Swing to Thrust:
- Set up with feet shoulder-width apart.
- Perform a swing, then draw elbows back as the club comes towards the body.
- Absorb the force into a squat, keeping knees tracking over toes.
- Drive through heels and extend hips while pressing the club overhead.
- Flag Press into Rotation Iron Cross:
- Drive the club forward and up away from the body, squeezing the chest.
- Keep arm locked out and rotate around, returning to starting position.
- Draw back through the elbow and squeeze the shoulders.
- Swipe to Shoulder Clean:
- Cast the club forward with a full arm lock swing.
- Put the muzzle in the back pocket as the club comes towards the body.
- Pull down from the elbow and catch the club on the shoulder.
- Drop into a squat and perform another swipe.
- Dead Clean to Order to Squat:
- Set up with the club in front for swinging movement.
- Explode upwards, dropping elbow underneath the club.
- Catch the club in the order position and drop into a squat.
- Alternate Mill into Side Lunge:
- Perform alternate mill, reverse mill, and side lunge.
- Step with the club and fold the back knee down to the ground.
- Drive back to the starting position and repeat.
- Two-Handed Mill into Lunge:
- Cast the club away and perform a two-handed mill.
- Step with the club and fold the back knee down to the ground.
- Press the club out and repeat on the other side.
- Swipe to Reverse Lunge:
- Perform a swipe and step back into a reverse lunge.
- Cast the club forward, then swing it back into a swipe.
- Continue alternating sides.
- Alternating Mill into Side Swipe:
- Perform alternate mill, reverse mill, and side swipe.
- Rotate the thoracic and perform an arm cast movement.
- Bring the club over the shoulder and back into a mill.
Thanks for watching! If you enjoyed this video and want more content like it, don’t forget to subscribe to our Dangerously Fit YouTube Channel. And if you’re interested in exploring our adjustable mace and adjustable club, you can find all our products on our website. Thanks again for your support, and I’ll catch you in the next video!
The Maverick Indian Club Doubles Workout – A Flowing Journey to Strength
Are you ready to embark on a journey to enhance your strength, mobility, and coordination?
Welcome to the Maverick Club Doubles Workout – a dynamic and engaging fitness routine that incorporates the use of clubs for a full-body workout experience like no other.
In this blog post, we’ll introduce you to this innovative workout and provide cues for each exercise to help you maximize your performance and results.
What is the Maverick Club Doubles Workout?
The Maverick Club Doubles Workout is a unique fitness routine designed to challenge your body in new ways while promoting functional strength and movement patterns. Unlike traditional gym workouts, this routine utilizes specially designed Indian Clubs of varying lengths and weights to add resistance and instability, creating a more dynamic and engaging exercise experience.
Flow Workout Structure
One of the key features of the Maverick Club Doubles Workout is its flow workout structure. The workout consists of three 5-minute rounds with a 2-minute rest between each round, making it a total of 19 minutes. This structured approach keeps the intensity high while allowing for adequate rest to optimize performance and recovery.
Exercise Cues
- Alternating Shield Cast
- Start by cleaning the clubs into the r position.
- Keep your elbows tucked in, wrists neutral, and shoulders down.
- Put one club in the back pocket, ensuring full flexion of the triceps.
- Perform one rep on each side, focusing on controlled movements and maintaining stability throughout.
- Squat to Torch Press
- Begin with elbows tucked in and feet shoulder-width apart.
- Drive your hips down while squeezing your glutes.
- As you press with one arm, rotate and pivot the corresponding hip.
- Lock out the arm overhead and draw back the elbow before switching sides.
- Alternating Flag Press
- Start in the double order position with clubs stabilized.
- Drive one club forward and up on the other side, focusing on chest engagement.
- Maintain stability and control as you perform one rep on each side.
- Arm Cast Reverse Lunge
- Step back with one leg while performing an arm cast with the corresponding arm.
- Keep the elbow tucked into the ear and drop the back knee down to the ground.
- Focus on pulling down from the lap and elbow as you return to the starting position.
- Double Shoulder Cast
- Maintain a 45° angle with wrists neutral and elbows tucked in.
- Bring the clubs out from the midline to 45°, then pull down from the lap and elbow.
- Focus on controlled movements and maintaining stability throughout.
- Advanced Shoulder Cast
- Similar to the double shoulder cast, but this time lock out the arms at shoulder height.
- Keep the clubs vertically stacked and focus on maintaining stability and control.
The Maverick Club Doubles Workout offers a refreshing and challenging approach to fitness, combining strength, mobility, and coordination in a dynamic flow routine. By incorporating cues for each exercise, you can enhance your performance and maximize your results. So grab your adjustable club and get ready to unleash your inner maverick on the path to strength and vitality. Let’s flow!
A question i get asked often is should I but a steel mace vs bamboo macebell?
In the realm of unconventional fitness tools, the steel mace and bamboo macebell stand out as formidable options, each offering unique benefits.
The steel mace, with its sturdy construction, provides excellent resistance training, targeting muscles with precision.
Meanwhile, the bamboo macebell offers a more eco-friendly alternative, with its lightweight yet extremely strong and durable design promoting fluid movements and agility.
While both options boast versatility and effectiveness in enhancing strength and mobility, the choice ultimately depends on individual preferences and fitness goals.
Training With Bulgarian Bags For Weight Loss Success
It is not enough to start on a particular weight reduction program to shed off the extra pounds. You must choose a realistic agenda and stick to it to achieve your goal. A fitness-training regimen at with Bulgarian bags can help you remain committed to your goal of weight loss.
Experienced trainers that are certified training with Bulgarian bags will draw up a suitable exercise schedule for you and make you hold on to the plan.
Exercise Plan
It is crucial to devise an efficient exercise plan to succeed at your fitness goal. You may set up a strict regimen for yourself. However, you may find it difficult at times to adhere to the plan.
The Bulgarian bag instructors are very encouraging and strict, at the same time. This compels you to remain committed and follow the exercises.
Dietary Regimen
A healthy diet is a key element of any weight reduction program. However, if you adopt an impractical diet to help achieve your goal, you may find it impossible to stick to the diet for long. A grapefruit quarter and a piece of dry toast at breakfast may help you to reduce weight initially but you may find it impossible to follow the diet for long.
Any Bulgarian bag coach will set up realistic diet charts for the clients. You may find it easy to remain committed to the diet proposed by your trainer. This helps you to keep your weight at a manageable level.
Scientific Nature of Training
An unsystematic set of exercises may not allow you to hold on to the schedule for an extended period. This will naturally prevent you from fulfilling your desire to lose weight. Fitness instructors who put together several metabolic resistance-training exercises that help you to lose weight effectively. You may see some benefits after a few months of training. This helps you to maintain your commitment for the program. Some people have may ask themselves; Bulgarian bag vs sandbag… which is better. There is no best or worst, the goal is to get started.
Common Goals
You may find it easy to remain committed to your goal of weight reduction, if you are surrounded by other people trying to achieve the same goal. Fitness trainers will place you among a group of participants with common fitness goals. You can compare your progress with the other members. This helps you to assess your improvement and remain committed to the program.
Have Fun to Ensure Commitment
It is crucial that you enjoy your training program in order to achieve the benefits. You may find it difficult to remain committed to a set of strenuous exercises at your gym, if you cannot take any pleasure from them.
Personal trainers will devise a set of well-balanced drills that are enjoyable in spite of being extremely rigorous. There are relay races that help foster a spirit of cooperation among the participants.
The instructors throw in a surprise activity every day among the set of exercises. This makes you look forward to the training. In addition, there are special prizes for the participants based on their performances. These features help you to go towards your weight reduction goal with commitment.
Crossfit Personal Trainer Shares Five Great Stretching Exercises
Exercising on your own can be boring, ineffective and fraught with risks of injury. What you need is individual guidance at each stage and a CrossFit gym provides you with just that! CrossFit has trained and experienced instructors who will show you how to warm-up properly, do your exercises correctly and eat nutritious; balanced meals. Once you enrol at a CrossFit gym, you can be certain of attaining your fitness target.
Importance of Proper Warm-up Session at CrossFit
It is extremely unsafe to start exercising without first acclimatising your body through a proper warm-up session. Your muscles remain stiff, metabolism low and body temperature not high enough to cope with any kind of vigorous activity.
A proper warm-up session through stretching prepares your respiratory system, cardiovascular system, musculoskeletal system and respiratory system for the strenuous exercises you are about to perform. Stretching also makes your muscles more flexible, leaner and longer. It improves overall blood circulation and reduces muscle tension and stress. Your fitness instructor will make you go through some amazing stretching movements for a dynamic warm-up session.
Cross Shoulder Stretch
To do this, stand straight with knees bent slightly. Place feet apart at hip distance with toes pointed forward. Now bend your right arm at the elbow and move it across your chest. Support the right arm by placing your left arm at the right elbow. Inhale through nose, hold arm in position and exhale through the mouth. Repeat with your left arm. Remember to keep your shoulders straight throughout the movement.
Chest Stretch
Stand in similar position as above and keep shoulders straight. Now place arms behind you, clasp them together and extend them as far backwards as you comfortably can. Hold in position while you inhale with your nose and exhale through the mouth. Repeat as many times as you are comfortable or as instructed by your personal trainer.
Hamstring and Calf Muscle Stretch
To stretch your hamstrings after your workout, lie on the ground; keep both knees bent and place feet flat at six inches apart from each other. Lift your knee (in bent position) to your chest and hold your right thigh by placing both hands behind the knee. Straighten your legs slowly till you feel a gentle stretch in your hamstrings.
To stretch calf muscles, stand about two feet away from a wall or tree. Keep your back straight and heels flat on the ground. Now lean slowly towards the wall or tree till your palms and forehead touch it. Don’t move your knees along with your body. Hold for some time as you feel the gentle stretch on your calf muscles.
Walking Lunges
To do this, step forward by taking a long stride with your right leg. The right knee should be placed just behind the toes. Now lower yourself into a lunge position and push your body forward. Repeat with your left leg.
Bent Torso Stretch
Your CrossFit personal trainer will also show you how to stretch your torso. Stand with feet placed wide apart, extend arms to both sides and bend over. Touch your left foot with right hand and then twist your torso so that your left hand will now touch your right foot. The other hand should then point upwards. Always keep your back and shoulders absolutely straight and extend arms fully.
If you would like to speak with Rich or meet with one of his personal trainers, check out their website for more info.
Personal Training with Macebells vs Dumbbells
Macebell Training Vs Dumbbells
Two of the most common workout equipment is the trusted dumbbells and macebells. Both of these have been around for years and each has its own merits and die-hard fans. However, when it comes to selecting any one of them for your routine workouts, you will definitely want to know which out of these two is more effective and suitable.
The truth is that there are no clear demarcations about the efficacy of these equipments. Both have their unique applications and you must select between a macebell course and working out with dumbbells depending on your fitness needs.
Macebells are Best for Dynamic Movements
Macebells really are the king when you are looking for explosive, killer movements that offer maximum impact in minimum time. If you are aiming for powerlifting or want to improve your stamina for a forthcoming sports event that demands physical endurance; kettlebells are your best bet. If you want to buy a macebell, the very best place you can buy them in Australia is with Dangerously Fit on Ebay.
Dangerously Fit Macebells are powder coated, have sharp knurling, a perfectly weighted mace head and are branded with the famous Dangerously Fit logo and weight number.
Typical Macebell motions such as swings, snatches, clean, Turkish get-ups and so on involve several major and minor muscle groups along with significant movements in different directions. The workouts also boost the heart rate and enhance fat burning, providing your body with the best benefits of cardiovascular workout and strength training.
Macebells are Best for Mixing your Workouts
You can try a personal training course with macebell training if you are sick and tired of doing the same burpees and lifting the same weights. In fact, macebells can be conveniently used as part of any free hand workout session, making them ideal for boot camps or group training without any fancy equipment. They are more effective as compared to running or cardios and helps the body torch more calories within the same time and effort.
Macebells prepare you for More Complex Exercises
Macebells are heavy and you can injure yourself easily if you don’t follow the correct postures and motions. Doing macebell workouts therefore compels you to improve your overall posture, grip and motions. You learn the basics of exercising correctly and this helps you take on complex movements later on or to work with more complicated equipments.
Macebells make your Sessions more Challenging
Macebells provide more instability as compared to dumbbells. This is good as it improves your flexibility, reflex and balance. Add to that the weight of the equipment and it can be really challenging to complete your macebell training sessions. Unlike dumbbells which are easier to handle, lifting and moving kettlebells requires both strength and balance which makes the workouts tougher and more compelling.
Dumbbells are Great for Basic Workouts
Dumbbells are one of the most basic workout equipment and they are great for honing most of your fundamental moves. You can use them to add more challenge to your everyday squats, rows, shoulder press or chest press. Most of the moves with dumbbells are very simple, basic and easy for everybody to follow. There are no complex swings or snatches involved.
Dumbbells are Ideal for Newbies
Given the fact that most dumbbell moves are basic and easy to follow, these are just ideal for those who have never worked before. The workouts are low intensity in nature and most suitable for the aged or unfit who cannot do more demanding workouts.
Questions You Should Ask Your Personal Trainer Course
If you are looking to enrol in a personal trainer course?
You’d better list down some of the important questions that you shouldn’t fail to ask each of them. Do not be shy or impatient when you meet up with some of the top personal trainer course providers. Be open about your requirements and future fitness goals and try to find out as much as you can about their individual career backgrounds.
How does he manage to stay fit?
If he is about to take the responsibility to make you fit, he must have a fitness regime of his own first. You can learn a lot by how a personal training certification lead educator maintains their own fitness levels. Do not take his muscles and great shape for granted. Enquire about the path he took to get into that shape.
You must not forget that Personal Trainer Courses Sunshine Coast makes you follow to get fit would more or less be similar to the one he uses to stay fit himself. By finding out about his fitness regime, you would be able to assess his style of approaching fitness goals.
How to choose the right fitness program
If he loves yoga, it’s highly likely that he would make you fall in love with it too. Although the fitness program designed by him for you might not be exactly identical to his own, you would get a fair idea of the big picture.
Does he have his own take on fitness?
If the personal trainer course excels in his field of expertise, he would be able to clearly state his philosophy regarding fitness. Does he believe in a lean but fit body? Or would he rather train you for a muscular body that puts Hercules to shame?
Before you enrol in a CIII qualification, you have to find out exactly what services you are going to pay for.
In case his fitness goals do not match up with your own, it can create many inconveniences later. The last thing you want is to get stuck with a ripping 6 packs when you have to train your body for an upcoming cycling competition.
Do you recommend any diet tips?
A personal trainer is supposed to train your body to lose those extra pounds and help you become fit. He is not supposed to act as your part-time nutritionist. No personal trainer has the requisite accreditation to advice you on the kind of diet to follow to achieve fitness.
If a personal trainer mentions any tips on the kind of dietary supplements or pills you should use, he is acting out of his range of fitness. Under these circumstances, it would be best for you to avoid hiring such fishy personal trainers for they might be looking for ways to scam you and charge extra money.
Is he certified by the CPR and the AED?
The personal trainer may be certified by some personal training association or institution but is he AED and CPR certified? Carrying certificates from these organizations may not seem important to you but they are an added advantage.
Having an AED certificate enables the personal trainer to save you in case your heart goes into a stroke during an intense workout session.
A personal trainer must be able to handle these kinds of potentially life threatening situations successfully. He should be able to use emergency equipments as well as basic first aid procedures. All these come in handy if you get badly injured while exercising and cannot help yourself.
What is his past work record been like?
Probe deep and find out all you can about the nature of the work relationship the personal trainer has shared with his clients in the past. If most of his clients have had successful long-terms contracts with him, you can be sure that the personal trainer is well experienced in his profession.
But if he has only dealt with short-term clients in the past, he is either new in the fitness business or has some serious personality issues. If you are planning on hiring a personal trainer for a time period of a year or more, it is best to go for one who has previously handled the pressure of long-term clients.
However, if you only want to hire a fitness trainer for some upcoming sports event or for a couple of months, you can take the risk of going for a less experienced one. Just make sure that he is professional and highly skilled in his work. Just don’t be hasty in making your decision. Weigh all your options and requirements and choose the one that suits you best. Continue reading here to find out more ways you can screen and find the best training program for your fitness goals.