In this week’s video I’m combining my 3 favourite strength training tools into one workout. So we have the club, the mace and the kettlebell.
The goal is to power through as many rounds as possible in 20-minutes, rest when required and always keep good form.
Once you reach the 20-minute mark, write down how many rounds you completed and try to beat your score the next time you perform the workout.
Exercises:
- 10 (each side) x Steel Mace 10-To-2
- 10 x Kettlebell Two-Handed Swings
- 10 (each side) x Mill 180’s
Steel Mace 10-to-2s:
- Feet shoulder-width apart for a stable base.
- Elbows tucked in, shoulders packed down.
- Hands on the navel.
- Full tricep extension during the backswing.
- Eyes on the mace head to guide the movement smoothly side to side.
Kettlebell Two-Handed Swings:
- Hip hinge, not a squat – push hips back.
- Keep a straight back from crown to tailbone.
- Engage the lats as you hike the kettlebell back.
- Explode with the hips to swing the bell up.
- Finish between shoulder and eye level, don’t overextend.
Clubbell Mills with 180 Rotations:
- Start in the order position with the club vertical.
- Full arm extension as you cast the club forward.
- Rotate the club 180 degrees smoothly between hands.
- Catch it in the order position on the opposite side.
- Maintain rhythm with a controlled, flowing movement.
