Hey guys, in this week’s video we’re going to go through seven different adjustable clubbell mill variations that we can put into your training programs.
There are many more that we have in our Steel Club Supremacy Course, so if you’re interested in that let me know.
Today we’re going to go cover seven of my favorite adjustable clubbell mill exercises. With clubbell training, just like with kettlebell training you would normally start with two handed movements. Then, once you can do that movement with two hands, then you go on to singles which is one club in one hand once, then you can progress onto doubles which is one club in each hand.
1. Two-Handed Mill:
Use a longer club for comfort.
Start by casting the club out to the side, then rotate through the hips.
Keep both feet planted on the floor.
Focus on squishing the bug on the back foot as you rotate around the body.
2. Traditional Mill:
Stand with feet shoulder-width apart.
Keep elbow tucked in and shoulder down.
Transfer weight onto the opposite leg as you cast the club across the body.
Shift weight from side to side as the club moves laterally.
3. Reverse Mill:
Cast the club away from the midline.
Shift body weight to the opposite side as the club comes towards you.
Perform an outside elbow circle with the arm as the club swings across.
4. Alternating Mill:
Begin with a traditional mill, then transition into a reverse mill.
Stop the weight in the bottom swing movement to switch between the two variations.
5. Switch Mill:
Perform a traditional mill with one arm.
Switch to the other arm and perform a reverse mill.
Alternate between arms with each repetition.
Hey everyone, thanks for tuning in to this video. If you’re eager for more content like this, don’t forget to hit the subscribe button on our channel. Also, if you’re interested in exploring our line of dangerously fit strength training equipment, you can find all our products on our websites. Links are provided in the description below. Thanks once again for watching, and I look forward to seeing you in the next one!
The Adjustable Mace serves as an ideal training companion for individuals at all fitness levels, from novices to seasoned lifters. Not only is it cost-effective, but it also offers practicality and versatility, rendering it a must-have component of any exercise regimen.
Introduction: Hey, guess what? Today, Mike is here with me to teach you how to swing the mace. He’s way better at it than me. People always ask about the traditional gada in our gym. We talked about them on our podcast and how they’re super useful for training. The mace has been around forever and it’s really cool. Can Mike break it down? Is swinging the mace hard? Let’s find out!
Breaking Down the 360 Swing: Let’s make it easier by taking it step by step. First, let’s talk about the grip. Hold the mace closer to feel comfy and balanced. Keep it close to your body.
Getting Comfortable with the Movement: Watch Mike do a 360 swing. It looks cool, right? Now, how do you do it? Let’s start by getting comfy with different parts of the swing. Rest the mace bell on your chest, then over your shoulder. Arms straight, raise them up, and strike down. Stay stable, don’t twist your hips. Use your side muscles and stabilize. It feels like doing a wood chop exercise.
Keeping it Tight and Controlled: Keep the mace close and tight. Imagine you’re in a hallway. Don’t let it go too far away or behind your head. It needs good shoulder moves!
Improving Shoulder Mobility: To check your shoulder mobility, do the rock move. Lift your arms behind your head, bend your elbows, and rock left and right like a pendulum. Turn away from the mace for more challenge. It’s great for your core, sides, and shoulders!
Piecing it All Together: Clubbell training is all about timing, if you’re too early or too late things could get messy. Rock left, right, left. Pull the mace over your shoulder and stabilize. Practice both ways, tight and controlled. Soon, you’ll do a full 360 swing!
Conclusion: Mace training is awesome! Hold it tight, get comfy, and move smoothly. Start light and get stronger. If you want more help, try our coaching program. Join now and become a mace master!
P.S. Want to get yourself a steel mace so you can get started? The steel macebells on Amazon are great value and where I recommend you start.
Ropes are a great way to add some variety and interest into your workouts. They can be used for everything from circuit training in the gym, working on balance or body control skills outside of it – even just hanging out at home!
If you’re looking for a new way to challenge your body and sculpt it into the shape of yours, then try picking up some ropes. You might be surprised at how much more dynamic this full-body workout can feel than working with weights on stable surfaces like stability balls or platforms where there’s no give whatsoever in terms movement because they don’t move under pressure from heavy moves tiring out muscles quickly before we’ve had enough time get our sweat session going!
The Dangerously Fit gym is a tried and true place for weight lifting, but if you want to give your muscles an extra boost try grabbing some ropes. They’ll help tone all parts of the body while building muscle faster than ever before! These battling ropes training workouts are excellent for building lean muscle whilst also burning body fat.
The most important part of your workout is not the time you spend working out but rather how often and for what duration. You’ll definitely work both arms, along with back, chest, legs and core muscles when following a healthy routine!
The added resistance of ropes makes for an intense cardio workout without the monotony that comes with other aerobic exercises. You’ll sweat buckets while you swing, no matter what type or distance your training at! There’s endless possibilities when it comes to how we can train our bodies–you just need some creativity on this one particular part:
The possibilities are endless when you train with the rope, and there’s a whole world of fun to be had just swinging them. It gets your blood flowing while also providing an excellent workout – no matter what type or style!
When you add battle ropes into your fitness routine, not only will it provide an intense cardio workout but also give the perfect combination for conditioning and strength. It doesn’t matter what type of training program we’re working on—we’ll sweat bullets while swinging these bad boys around! You can train with power by launching them high into space or sweating out those last couple hundred meters during a track meet; there are endless possibilities when using this weapon-like implement against oneself.
If you’re looking for the perfect training tool, it’s important to know how many different types of ropes are available and what their thicknesses can do. There may even be an option that will work best with your particular needs!
However you decide to get your training ropes, make sure that they are the right size. There’s no point in buying new ones if all of mine end up getting broken or donated!
The right training ropes can make all the difference in your workouts. You want something that’s going to be durable, but also lightweight and easy-to-use so you don’t get tired out before finishing up for today! These different types of material offer just what we’re looking for:
Hemp is one such option as it provides a nice resistance while remaining soft on hands or feet (depending) making them great if this will primarily serve as indoor work outdoors; Manilla offers an excellent balance between feel vs weight which means our athletes won’t have trouble swinging hard enough… Identifying these qualities early helps save both time AND money.
There’s a great deal of importance people attach with their fitness today. More than ever, people have realized that it is necessary to stay fit and maintain. There are various options to choose from.
The obvious and most popular one is to join The Movement Gym and workout daily. There’s another option: to hire a personal trainer. If you’re living in a place like Ulladulla which has famous outdoors, the idea of hiring a CrossFit personal trainer is a good one. Here’s a guide for you for hiring a fitness professional.
Trained & Certified Looking for a top-quality CrossFit gym can take time. Firstly you must make sure that candidate for the job has all the necessary academic certification. As a rule, personal trainers have a Masters of Science degree in Exercise Physiology from a well-established college or institute. Additionally, official recognition from an eminent exercise and training body is another must. Advanced certification indicates that the trainer is well-versed with the understanding of training and exercise methodology. And is well-aware about the current trends in the fitness industry.
Professional Experience and Efficiency When you choose your personal trainer, make sure he or she is experience in the craft. A CrossFit personal trainer in Ulladulla with credible experience and expertise is a good choice.
Have an interaction and make sure your personal trainer has the requisites of experience and work-ethics. Your trainer should be punctual, responsible, sincere and trustworthy. Apart from personality traits, the personal trainer should be familiar with basic first-aid skills, CPR skills, and can handle any urgent situation. It is important your personal trainer is somebody who has all the knowledge about the newest exercise and training methods.
Personal Fitness A good personal trainer should not just be capable of helping you maintain your fitness. He or she must be self-fit as well. Just because he or she talks tall about having all the experience and wisdom associated with exercise and training does not make the grade for him/her to be a good personal trainer. The personal trainer you recruit must be healthy and on the go in business.
Personality Matters Any personal trainer may claim that he/she has the experience does not point out he or she is a good fit for you. Before you commence exercise and training full-throttle mode, have a few interactions with the trainer. See if your personalities match or if you have any common interests or likings. Your relationship with the personal trainer is important; or you may not be able to achieve your fitness goals as desired.
Before Training A good personal trainer will make sure you undergo the obligatory evaluation to test your fitness vitals – body composition, blood pressure, posture, oxygen uptake and aerobic ability etc. – The results of evaluation will influence your fitness program in a big way. It will enable the trainer to decide how to chalk out your fitness goals. Train with CrossFit for the best personal trainers I ever worked with and who I recommend the most for fast results!
Your Training Schedule Once your evaluations are in hand, a good personal trainer will then have a sit-down with you and seek information about your daily activities and dietary intake. Wherever necessary, the trainer will enforce some changes to ensure you’re able to adapt to the training and exercise regime. The personal trainer will chalk out your training-schedule on the basis of parameters which include cardiovascular endurance, strength-training, motor-skill coordination weight-control, flexibility, etc.
Boot Camp Option Fitness boot camps are very popular everywhere. If you’re inclined towards joining a boot-camp, ask your personal trainer to enroll you in a fitness boot camp. This will benefit you in many ways. Most importantly you will be able to interact and mingle with several like-minded people like you and learn few extra tips regarding fitness and otherwise.
No to Market-Hype Your personal trainer should be someone with his own fitness-intellect and should be able to give you advice without leaning on market-hype. There are a slew of fitness-related foods and medications available which promise results in no time. If you find yourself falling for the market-gimmicks, consult your personal trainer. He or she will tell you what’s best for you. Besides, what’s the need to take shortcuts if the exercise and training is showing the results you desire?
The main cause of bad health and bad body is the inadequate lifestyle. Today, the daily routine is too busy that people neglect their health and consequently face troubles in future life. Any man either too skinny or overweight wants to have a body that he adores from movies. That is the reason we see posters of models boasting their six packs and fabulous abs on the walls of many teenagers’ rooms.
But having a fit body, in actual sense, is not as easy as buying posters. A daily exercise regime with Bulgarian Bag is important for this along with the proper balanced diet. Many people want to adapt to a healthier lifestyle but they give up soon due to lack of knowledge about fitness regimes.
Many people go to gym for the purpose but for many of them it is boring to have same routine exercises with diverted attention of the trainer and some don’t find suitable time out of their routine. For all such cases, it is better to hire a professional personal trainer with a Bulgarian Bag certification.
If you want to have an attractive fit body, personal trainers can guarantee you such a body. Hiring a personal trainer with a Bulgarian Bag certification has many benefits. First of all, it enables you to have full concentration of the trainer on you. You can ask for any problem at once.
Many fitness freaks accept the fact that you cannot obtain such results in a given time working out alone. It is because you don’t know most of the times that you are doing right exercises or not. It is discouraging for many people to take out time to buy workout equipment from Bulgaria, but when you hire a professional trainer it is far easier to manage out time for exercise.
The trainers are mostly in touch with health care professionals like physicians, dieticians and nutritionists, so they advise on the basis of experience and sound knowledge. They continuously monitor the progress and can make suitable changes in diet and exercise plans after analyzing the progress of the trainee.
It is an important thing to understand by people that every exercise and every diet plan is not made for everyone. An effective regime would be the one that is made according to your body type, body size, considering your physiology and health issues if any.
The trainers are hired to achieve lasting results in a short time. Remember how much you spend your time in exercising; you cannot have excellent lasting effects until and unless you make your diet healthy. Mostly, a simple diet is preferred with lots of fiber like fruits and salads. Fatty foods are restricted with plenty of water intake.
Adequate amount of protein is needed by the body during such fitness plans but the amount varies from individual to individual. Fitness trainers from Bulgaria are famous and valued as they not only help you attain desired body shape but will also provide guidance and tips for maintaining the body shape afterwards. If you do not put your efforts in maintaining the body shape, you may end up with the same body with which you have started your journey.
Personal trainers are far more beneficial in having a healthy body than doing exercises alone or going to gym. The trainers have years of experience and loads of knowledge that they can imply to help you reach your right body size. They know what exercises are suitable for you and which diet plan can supplement that. They are a motivating source that is needed by almost everyone in the struggling time.
If any wrong move is made, the trainers know how to fix it well. There is a risk to injure yourself when you work out alone without any supervision. The trainers’ job is to teach you about the ways to warm up your bodies before starting work out and about the tips on cooling your bodies after exercises. The right trainer is one who has vast experience of training men and women of all ages.
Choosing a personal trainer may sound easy, but to get the best possible deal for your specific requirements, you would do well to follow some of the tips mentioned below:
It takes time and effort
Transforming your body to reach a stage of fitness and good health takes time and effort. You have to concentrate on personal training and eat right to make progress. Some of the workouts may appear hard but you have to push your body sometimes till it hurts and you feel your mind being drained.
Unless you are willing to undergo such efforts, you will not find it easy to transform. So look for a personal trainer that has a Cert 3 fitness trainer certification.
When designing circuits for someone just starting to work out, you should check out the following –
Does the person have the ability to go through the exercise?
Is the person capable of producing results?
Can the person make the required recovery?
A cardio circuit would focus on cardio exercises. Such exercises would take care of alternate and opposite groups of muscles, body parts or motion planes. This pattern of exercising would allow particular groups of muscles to recover and not get fatigued.
Although basically meant for beginners the programme exercises could be increased as required. What is ideal for this type of kettlebell circuit is the work-and-rest ratio.
You can choose times to suit the length of your class and the level of fitness of your clients i.e. ensure there are proper warming up and cooling down periods. A one minute recovery period coupled with a water break would help the participants to be ready for the next round.
Clients can be asked what they are presently doing to keep fit. Also whether they find keeping fit to be difficult. The clients will need to introspect to find answers but subsequently it will help them to shift their focus from external obstacles to internal opportunities they may have available.
It is how you approach the topic that can start a change. Such an approach will help especially beginner clients, to be more resilient, stronger in their resolve and more confident.
