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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Tags: athletic strength training, chaos training, conditioning, core training, hindu push-ups, mace swings, power training, sandbag get-ups, sandbag training
June 6th, 2010 at 9:12 pm
Brilliant combination, I am using this sequence tomorrow morning!
Are you doing a specific rep volume per exercise or timed rounds?
June 6th, 2010 at 9:24 pm
We actually did:
hindu push-ups: 10
Mace: 10 each way
Sandbag Get-ups: 3 each side
But you could do each for 30 seconds then switch, or just pick the reps for each movement.
Let me know how it goes!
June 7th, 2010 at 12:22 am
Looks great 🙂
I wont have access to a gym for 1 month this and i’m going to implement this routine.
Can you tell me how heavy the mace and the sand bag are please ?
many thanks !
June 7th, 2010 at 6:24 am
These are all great! I have a army duffel bag that I made into a sand bag and the get-ups with it are very productive. I wish more people knew about these type of exercises and how to implement them into any training program. Keep spreading the info brother!
June 7th, 2010 at 7:34 am
June 7th, 2010 at 11:27 am
I tried the combo this morning and it was brutal. I can already tell I am going to have some DOMS in my traps and rhomboids. I used a Clubbell instead of the mace (I have already added a mace to my Christmas list). Combining the casts and the sandbag get-ups killed my upper back.
I warmed up with kettlebell swings then I set my timer to 1 minute intervals and got to work. I got through three rounds with 1 minute rest between rounds. You were right about the get-ups firing the nervous system. I had only been using kettlebells for TGUs, but the sandbag adds a new dimension to the movement.
Thank you for continuing to put out great stuff!
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