How To Squat with Steel Clubbells and Maces

by editor on June 24, 2023, no comments

The Steel Clubbell Dean Clean Order Squat

The “Steel Club Dead Clean To Order Squat” is a combination lift involving a dead clean and an order squat.
The lift starts with the club on the outside of the feet, aligned with the feet for dead movements and in front of the body for pendulum movements.
To perform the lift, drive up from the legs, shrug the shoulders, and drop the hand underneath to catch the club in the old position.
Immediately transition into an order squat, which is similar to a deck squat.
After completing the order squat, return the club back to the ground and start again from the dead position.

Steel Club Order Squat

The Steel Club Order Squat involves different variations depending on foot placement and goals.
Feet close together target the quads, while wider feet engage the hips and posterior chain.
Foot placement choice depends on goals and the flow of the workout.
Progressions include two-handed, single-arm, and double club variations.
Deck squats can also be incorporated with different stances when training with clubbells.

Steel Mace Sumo Squat

The exercise demonstrated is called a Steel Mace Sumo Squat + Rotational Flag Press.
The sumo squat targets the hips and posterior chain more than a traditional squat.
Proper setup involves wide feet with toes pointing out, holding the Maverick Mace in the rack position.
During the squat, knees should track toes, chest should face forward, and glutes should be squeezed before driving up through the heels.
Progressions of the exercise include choking up on the mace for easier execution and incorporating rotational flag presses at shoulder height after the sumo squat.
Adjustable maces are a great alternative for beginners.

Resources

Best Battle Rope Exercises To Get You Ripped

by editor on May 3, 2022, no comments

Battle ropes are a great way to get the most out of your training and increase fat loss while building muscle. They also provide improved cardio fitness .

The benefits don’t stop there! Battle Ropes can help you become more agile, stronger at rescuing yourself in an emergency situation or even just helping avoid falls by adding balance challenges into everyday activities like walking up stairs – all things which could be lifesaving when combined with regular exercise routine.

Battle ropes are one of the most effective methods for burning calories and building muscle. They also improve cardio fitness because you’re working out your whole body, not just specific muscles like in traditional weight training exercises.

A great way to get into battle rope territory is by doing high intensity interval workouts (HIIT). You’ll find that it’s easier when starting out as well – there won’t be any big change towards switching over from total rest days or anything similar so long as they follow suit with what we’ve already talked about earlier!

Battle ropes are a great way to get your heart rate up, burn some fat and build muscle. You’ll also improve cardio fitness with this simple but tough workout!

Battle ropes are the most intense form of exercise. They work your muscles and conditioning in ways that other types don’t, like overhead pressing or squats with weight plates on top for extra challenge! And unlike sloppy calisthenics (no offense), battle roping requires precision so you can make sure every part gets worked equally well while still feeling challenging yet rewarding at each session.

And there’s a good reason why – throwing those thick ropes around provides benefits beyond just looking impressive; they’re really tough too which means that even if your other muscles get tired from continually holding onto something while doing exercises such this one here (throwing), well guess what-you won’t be able break anything without underwear made out strong material.

Battle ropes are a great workout for your whole body and can be used in any type of training program. They provide an intense cardio session with the added benefit to develop muscular endurance, which makes them perfect whether you’re doing Tabata workouts or not!

Battle ropes are the perfect tool for developing muscular endurance and increasing strength. Add them into your fitness routine today!

Battle ropes are the perfect training tool for developing muscular endurance and improving fat burning. With an intense cardio workout that’s well suited to Tabata technique, this simple piece of equipment will help you get stronger in no time at all!

The battle rope is a fun and easy way to train, gym and home battle ropes exercises are a great way to mix up your training. You can find one in your local hardware store or buy it online from places like Amazon Prime for less than $20! It’s simple setup means that you don’t need any tools, just make sure there are five anchor points around where the wall meets ground – this will keep things secure when climbing on top of them during practice sessions (sold separately).

If you’re looking how to anchor your battle rope, Battle Rope Australia can provide various lengths of ropes to suit your experience and length available then we recommend Mirafit’s battle rope. There are five different anchor options (sold separately) so it will attach easily on any outside wall!

The battle rope is a great way to get in some outdoor training without having too much space or equipment. You can find it at Mirafit for easy set up outside, and there are five options when attaching the ropes so you’ll have plenty of choices!

Benefits Of Powerbag Thrusters

by editor on December 19, 2021, no comments

It’s the ultimate challenge to help people reach their goals in a way that they can actually achieve. The fact is, most of us want both fitness and injury free movement but often times we’re fighting an uphill battle with our bodies preventing this from happening at once due to various issues like chronic pain or tightness which makes it difficult for any training program as well as supplements alone will not fix your problem forever.

It’s tough enough to find a balance between fitness, injury and movement disorders. But what if you want both? How do I get in shape without harming myself or frustrating my condition even more!?!

The challenges that face those trying are almost insurmountable at times; however there have been some great advances over the years which can help with this issue – metabolic training for example has become very popular as it helps build strength while correcting certain motor patterns related directly from where injuries come from (notably weak muscles).

Have you ever had achy shoulders? I know it sounds ridiculous, but sometimes we need to take care of our bodies. And while some people might think using powerbag thrusters would be opposite from what they want for their problematic joints – used with the correct intent- these same moves can really teach us why those aches should never stop us from training hard!

Credit: https://www.powerbag.com.au/sandbag-training-fitness/

Here’s a great way to get your shoulders burning without using any weights! It doesn’t matter if you have tightness or discomfort- this drill will teach how not be able do certain exercises because of their chronic aches and pains.

Powerbag circuit training is a total body workout that trains everything from head to toe. It’s been around for centuries but thanks Crossfit it has become one of their favorite exercises!It’s not just your legs that get a workout when you do chores around the house. Your upper body is heavily involved as well, and this exercise will show off every muscle group from head-to-toe!

The Dangerously Fit Powerbag has been there for me in my time of need. Even when I’m not sure what to do, this powerbag will help get the job done and make it look easy!

Easy on your body – especially since these workouts are designed with you in mind essler than made arduous by an unrealistic expectation or difficulty level.

A dangerous and fit workout without leaving home. The Dangerously Fit powerbag workout routine provides two benefits: increased metabolism, which leads to an increase in strength; as well as weight loss by burning more calories through cardio exercises that are done while on-the go like jogging or spinning!

Broadbeach Boot Camp Is the Answer to Fight Fatigue

by editor on July 6, 2017, no comments

At boot camp Broadbeach you will be able to lose the weight you want and you will feel great.

Perhaps you are motivated to lose weight, but you have a full-time job and you are feeling too tired and worn out to fit in the exercise. How can you stay motivated and find a way to fit in the exercise? The answer is simple: boot camp training.

Research has shown that daily exercise helps fight fatigue and gives you a boost of energy (Swift, 2009). All of us, one time or another, have felt too tired to exercise. The monotony of going to work day after day and coming home tired can sap your energy. Yet, you may feel that you really need to lose some weight and get more fit.

Working out is the right place to go to achieve your fitness goals. Exercising regularly at bootcamp can help fight fatigue.

You may find that the true reason you are feeling tired is that you are not exercising. Doctors recommend daily exercise as part of a healthy lifestyle.

If you can fit in exercising 45 minutes per day, three or more days per week at a boot camp; then you will find the health benefits to be wonderful. You will find that the fatigue that slows you down before attempting to exercise just disappears once you start exercising at a bootcamp.

One study showed this very fact: that exercise increases vigor.

Research was conducted to asses the effects of aerobic exercise on the psychological activity of a sample of healthy middle-aged adults. Sixteen individuals became involved in a 10-week exercise program of everyday walking and jogging, whereas a matched control group kept up their sedentary way of living.

After the 10-week period, both groups of individuals, the active and the sedentary, completed a round of psychological tests. The psychological tests included Profile of Mood States, the State-Trait Anxiety Inventory, and a retrospective questionnaire about self-perceptions of change. The psychological test results were that the scores for the sixteen individuals in the exercise group almost always improved. However, the scores for the sixteen individuals in the control group stayed the same or deteriorated.

Furthermore, the 16 individuals who exercised showed less state and trait anxiety, less tension, less depression, and less fatigue, and more vigor than the control group (Bloomenthal, Williams, Needels, and Wallace, 1982). These conclusions document the benefits of regular exercise in bettering the psychological health, decreasing fatigue, and stimulating vigor in normal adults.

Exercise Tips For Staying Injury FREE

by editor on February 21, 2014, no comments

Credit: Wikipedia

Warm-up and Cool-down Properly
A short warm-up and cool-down session is an integral part of group personal training workout program. This is because exercise exerts pressure on every part of your body which may not be accustomed to such rigours. Exercise also requires fast paced movements, intense bending and twisting of body parts, sudden actions like jumps or lunges, straining your muscles against resistance and so on. A proper warm-up and cool-down session prepares your body for intense exercises and also helps it to return to normalcy in a gradual manner. If you skip this session, you increase your chances of injuries like sprain in joints and tear in muscles.

Pay Attention to Instructions
Outdoor group personal training is always there to show you the correct way of exercising. He will never leave you on your own although it is not possible for him to check on every participant each second. Therefore it is in your interest to keenly follow his every movement when he demonstrates the workouts to the group. If you know how to exercise correctly, you will never injure yourself irrespective of whether you workout at a boot camp or on your own later on.

Don’t Push Yourself Too Hard
You cannot reach a peak fitness level in just one week or even one month. Fitness is a gradual process and you have give each level its due time and attention. Rushing through your steps is a dangerous practice which can upset your balance or put excess stress on areas that can lead to sprain. Also, never skip steps. Remember that your trainer has included a preset number of movements because they are essential to your fitness and well-being. By skipping a few steps, you are actually cheating on your own self!

Take Adequate Rest
Recovery is an essential part of Coogee group fitness training sessions. In the absence of proper recovery, you muscles will not be able to rebuilt and repair themselves after a bout of strenuous exercise. Over time, you will become weak and your muscles will just waste away instead of being strengthened and fortified.

Going From 10% to Body Fat Fight Club Style

by editor on October 9, 2013, no comments

Everyone can get to 10% body fat. It’s really not all that hard. All it takes is a couple months of dieting, thrown in with a few weight lifting and cardio sessions per week. However, getting down to 6-8% body fat where you begin to look insanely ripped is where things start to get hard. This level of conditioning is what I like to call “Fight club abs”. Why?

Because this is where your abs begin to show like Brad Pitt or Tyler Durden in the movie Fight Club. At this level every muscle of your body will begin to display some level of extreme conditioning and you will simply look great. If you want to achieve this sort of look then you can just forget about the sugar, man.

Getting down to 6% body fat is all about diet. You need to be able to control your diet and more importantly, you need to be able neglect all forms of sugar and alcohol, at least until you hit your goal, then you can go back to a more liberal diet.

Bootcamps Offer Incomparable Benefits

by editor on August 30, 2013, no comments

It is a well known fact that regular exercise is necessary for a healthy body and mind. A toned and fit body means a more attractive self image and this automatically translates into increased confidence levels and enhanced positively of the mind. What better way to be fit and active than to join a bootcamp? Boot camp life offers many benefits to the mind and body.

The boot camp stint will end one day but you will end up making a couple of real good friends.

Achieve your weight loss goals

When you are overweight and have fat tires around your body then your self image and confidence levels suffer. You need an action oriented plan which will make your weight loss goals possible. This might be difficult especially if you have led a sedentary life before with little or no exercise. However bootcamps offer you almost guaranteed weight loss programs where you will have the guidance and motivation of an experienced fitness trainer who has specialized in helping overweight people shed flab.

Learn new exercises

Unlike the sterile and monotonous environment of gyms where you only have limited forms of exercises, bootcamps are different. Dangerously Fit Boot camps have lots of exciting new exercises on offer. If you are a regular gym person who has become slowly and steadily bored with the exercise routine then make a fast switch to boot camps.

Bootcamps have cardio exercises, strength training, muscular endurance build up exercises, calisthenics, pyrometrics and lots more. There are even unconventional exercise forms like war ropes and kickboxing.

Have loads of fun

The greatest advantage of joining fitness bootcamp is that you are guaranteed to have a great time. Exercising is not a daily chore that you somehow manage to do every day. At bootcamps exercise is fun because it is done in friendly groups where everybody serves as a source of inspiration to each other.

Gradually you will start discussing exercise problems, fitness goals and even personal stuff with your group members. You will actually want to go to your workout sessions everyday as you are looking forward to the shared experiences and the friendly banter. The boot camp stint will end one day but you will end up making a couple of real good friends.

Learn about diet and nutrition

In bootcamps you get all the benefits of a dietician session without actually paying for one. This is because there are trained nutritionists at Bootcamps who have spent years in assessing the individual physiological profiles of participants and then offering them customized diet charts. What’s more you will also learn about composing healthy meals full of lean protein, complex carbs and healthy fats. When you leave the bootcamp you will learn the foundations of nutrition and the habit of making conscious healthy lifestyle choices.

Learn sustainable life skills

Motivation, determination, conviction and tenacity are just some of the things you will learn at bootcamps. These army style intensive workout centers have great reputation of toughening people and making them mentally stronger. Within weeks you will notice a positive difference in your temperament and attitude.

Sydney Boot Camps – Show Best Types of Squats

by editor on August 1, 2013, no comments

The squat is one of the most useful exercises you will learn at a boot camp in Sydney. This kind of exercise will employ up to 80% of your muscles in one single extended movement. The squat is primarily designed to work out your legs but it can do so much more if you try out all its variations. There are so many varieties of squats that can help you spice up your exercise regime or break the spell of stagnation.

The original traditional squat

This is the first kind of squat you are going to learn at the Dangerously Fit boot camps in Sydney. The weight bar is put on the higher portion of back and the shoulder blades are tightly pulled back to provide firm support to the bar. Try to extend your wrists like a power lifter. Let your feet point outwards to give some gravitational stability to the body.

Sydney boot camps are a great way to get fit, have fun and lose weight

The back should form a curve inwards and shouldn’t be in a round position. Never stress your body too hard while performing a squat otherwise you might suffer a muscle pull or a nerve tear. The proper technique is to descend naturally as if you are about to sit in a chair.

The power squat

The power squat is a simple variation of the original exercise. You have to keep a wider stance and place the exercise bar across the rhomboid. The perfectly lean torso will be an achievable target if you keep on doing the power squat regularly at the Dangerously Fit boot camps Sydney. The main advantage of the power squat is that it really works out the lower back and doesn’t strain the knees at all.

Follow the rest of the procedure as the traditional squat and let your body move as if you are sitting down in a chair. Do this under the supervision off a fitness instructor in Sydney boot camp

The ski squat

The ski squat is an exercise that can be done anywhere and by anybody. It’s something that you can even sneak in your office cabin because it requires no accessories. Simply squat against the wall by stepping at least two feet away from it. Now maintain this position for a minimum of 30 seconds. It’s imperative that you do this squat at all levels because muscles in one area at a time are benefitted. Keep sliding downward by a couple of inches all the while.

The jump squat

If you jump upwards when you are performing the squat at a boot camps Sydney then it’s called a jump squat. This has great physiological and neurological benefits and fitness instructors at Sydney boot camp is highly recommend this.

The jump squat will force all the muscles in the body to work in tandem and it will also increase the efficiency of the CNS. The nervous connection between the Central nervous system and the legs are specially benefited. If you play basketball then you already know the jump squat by heart. Just keep practicing it.

Five Mistakes to Avoid when Choosing a Bootcamp Class

by editor on July 25, 2013, no comments

The most common mistake people tend to make is, they attach enormous expectations with a fitness boot camp without even attending the first session.

And this at times backfires, leading to experiences of failure and disappointment. How can you ensure you do not fall into that trap.

It’s quite simple, really. For example, if you’re mulling over enrolling in a boot camp, make sure that you are well-versed about what it has to offer, and how well it fits into your scheme of things and vice versa.

Furthermore, be 100 percent sure that the fitness program you’ve chosen for you, sits well with your fitness goals which you’ve set out to achieve.
And then of course, while you’re looking through the boot camps, exercise some caution, and steer clear of making the mistakes mentioned below.

Focus on a Fit Body

Boot camps in are a great way to kick start your fitness routine. However, when you begin your research about the boot camps around the place, ensure the camp you choose focuses on all-body training, not just a single element. This means if you’re hoping to do just cardio exercises in the boot camp, and become fit. Don’t do so.

Remember cardio exercises are apt for getting rid of fat from a new layer of muscle in the body. Don’t aim for thinness of body, rather strive for overall fitness. Make sure that when you choose a boot camp, it offers overall body-training.

Boot camp training is a great way to get fit and meet new friends

Attitude Counts

A right attitude often means that you’re going to make the right choice. Apply the same philosophy when choosing amongst the boot camps. Ideally the boot camp that you pick for yourself should suit your fitness needs, and also provide you with correct health and fitness ideas, which will benefit you in the long run.

Don’t just enjoy the idea of joining a boot camp so that you can lose all the flab and return to your lean and fit avatar. Instead, adopt an attitude which is positive about results, and inclined towards learning new things, rather than just following instructions.

Think Benefits, not Results

When it comes to picking the right boot camp for you, always make your choice based on the long-term benefits you would stand to gain, than just think about the immediate results you want to see.

Remember that the results will start to show as and when and how much overall effort is put in by you. Whereas in the case of benefits, you will gradually see them as well, depending on what you choose to learn and imbibe in your daily routine, once you’re done attending the boot camp.

See the Doctor

This is amongst the most popular and perhaps one of the cardinal sins that people unwittingly commit. Prior to beginning your search, make sure you consult with a doctor. Boot camps are known for being strenuous, as the body takes time to adapt to the levels of physical activity.

While you may like to believe you’re ready to take it on, your body may not be up for it, let’s say, completely. In order to determine the well-being of your bodily parameters and other vitals, meet with a general physician or fitness expert to be completely sure as to how fit you are to be a part of a boot camp.

Visit http://en.wikipedia.org/wiki/Boot_camp for more info

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