Hindu Push-ups, Mace Swings and Sandbag Get-ups OH MY!
Non-Conventional Strength Training for Real Results
When you look around during your typical day what do you see? You probably see a lot of people who look like they’ve never worked out a day in their life. Let’s take it one step further. When you go to the gym, what do you see? I would bet you even see people in the gym who look like they never worked out, OR you see the same people you’ve seen for the last several years, doing the same exercises they always do.
And you know what? They still look the same as they always do. How can this be? They are always in the gym, yet they never change?
Well, they’re not doing something right.
Bad Nutrition? Definitely
Wrong Exercises? Probably
Wrong Intensity? Probably
Too Much Volume? Maybe
Something is not right. Maybe they’re allergic to exercise? That must be it.
Something has to change.
If you are stuck in a rut with your workout and you’re looking for some new exercises and some new challenges, try out some of the following movements.
Incredible movement for the shoulders and hips and is great to hit for high volumes for conditioning. It can be done on an elevated surface to help perform the movement through a full range of motion (ROM). The movement can also be overloaded with chains, a weight vest or elastic bands. It is a very popular movement with old school grapplers and fighters. I actually use it a lot in warm-up because of the benefits of the shoulders and hips.
This movement can be performed using a mace or a clubbell. I love the movement because it fries the grip and opens up the upper back and shoulders. If you don’t have any of these special implements, we’ve actually used and ez-curl bar as a substitute. Mace swings should be done for high repetitions or for a specific length of time.
This movement is brutal. It taxes the entire body and forces it to act as a single unit. Because the entire body is working, it becomes very metabolic, very quick. If you don’t have a sandbag, a dumbbell or kettlebell, held at arms length, can be substituted. As you drive upward on the outstretched arm, tension on the bent leg allows the straight leg to swing through into a lunge position. From there, the lifter braces hard and drives to a standing position. This movement is amazing for conditioning and great for fighters for bracing while fatigued.
Try any or all of these movements during your next training session. They can work as the supplemental exercises or you can throw them in at the end for conditioning.
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