Clubbell Kettle Mace: Improve your sports game!

Are you thinking of trying a new sport this year? Here's a great way to improve your game in the following sports: golf, tennis, and baseball. This CLUB BELL is a rare and often misunderstood tool for exercise. It is much heavier than it looks, comes in various sizes (weight resistance levels), and when you swing it, you will add torso and core strength to improve control and balance for sports. Functional fitness enthusiasts and those engaging in natural movements have also found a love for mace training because it provides a fantastic overall full-body workout.

The Proper Grip (Two Varieties):

A Few Example Exercises:

The Barbarian Squat:

A great full-body exercise! You’re working your upper as well as your lower body in a single movement. Begin in a standing position with the mace behind your neck. Start lowering your body into a squatting position while simultaneously bringing the mace to the front. You’ve successfully completed the exercise if you’re in a full squat and the mace is in front of you. Return to your starting position by standing while simultaneously bringing the mace back to its original position. Repeat.

The 'Grave-Digger' :

If you just finished Spring weekend yard work, you may feel like you are doing it all over again when you try this movement.  Hold the mace like you would a shovel and pretend like you’re digging a hole in the ground with the heavy end (the mace ball end). Repeat for several repetitions; either 15-20 per side, or for a timed length such as 30 seconds before alternating sides. Remember to switch up your hands to work the other side of your body.

The Kettle Mace is a great addition to your next exercise program.  You could use it every workout in different varieties of movements to work everything from your Back, to your Shoulders and abs, or you could use it occasionally to break a possible boredom in your workout program.  I use it with clients on occasion, I have a 16lb, 12lb, and also a 10lb mace.  Females generally use the 10lb, while my guys use the 12lb and 16lb.  Again, it depends on the movement, but we use it in a cycle of a few machine exercises, or abs.  Nothing beats the traditional gym movements for safety, joint and ligament care, but it is fun to change it up at times.

Have fun and be safe!

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Kettlebell vs. Dumbbell: Which do you prefer?

Do you have an opinion?  

Out of the various clients; male an female that I posed the question, the answer relayed was interesting.  Some noted the various fatigue differences between the Kettlebell and Dumbbell, while others formed their opinions based on the variances in difficulty. 

Facts:

-> The kettlebell does in fact work your core muscles more and the exercises are designed to get your heart rate and breathing elevated. 

-> Barbells are more suited to targeting one specific muscle group.  The kettlebell, by design, changes its center of gravity as you move, causing you to adjust and adapt more than you would using the barbell. 

-> Stronger grip because of the design of the kettlebell. The handle on the kettlebell is on the top rather than in the center of the weight. This means that your hands gain strength as you work with them.

-> The kettlebell workout style is often at a faster pace; styled based on aerobic exercises. This style burns more fat than a regular barbell workout.  You can incorporate quick barbell movements, but you will not get quite the workout (heart rate and breathing elevation) that you would using the kettlebell.

-> The dumbbell is more stationary and much easier to control.

-> The dumbbell is very good for targeting specific muscle groups

-> The dumbbell is not designed to be aerobic. I am not stating they cannot be used during aerobic exercise, I am stating that the nature of the barbell is not aerobic. 

In conclusion, the decision on whether to use a dumbbell or a kettlebell in the next workout could be a summation of your goals.  What are you trying to achieve?  Balance and control? Dumbbells.  Core requirement 100% of the time and grip/wrist strength? Kettlebells.

My clients can be of any age and level.  I have to take an account of their goals, their concerns and limitations such as balance. Concerns with the wrist? Osteoporosis?  The accomplishments will still come, injuries can be worked around; that is where a great trainer and client accountability coexist.  The workout can always be adapted to the clients ability while maintaining safety as the #1 priority. 

Whether you choose a dumbbell or kettlebell, Enjoy Your Next Workout !!

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation