Are you looking to spice up your workout routine and challenge your upper body strength?
Look no further than the latest installment of the Steel Club Workout series by Dangerously Fit.
In this video, you’ll be taken through a dynamic and engaging flow workout that will leave your muscles feeling the burn.
The workout is designed to keep you moving from one exercise to the next, ensuring a continuous and effective workout session. Each round lasts for 5 minutes, with a total of 3 rounds to complete.
Don’t worry, there’s a 60-second rest interval between rounds to catch your breath and prepare for the next set.
The exercises featured in this workout include the challenging Arm Cast and Shoulder Cast.
These exercises target your upper body muscles, helping you build strength and improve your overall fitness level.
The Arm Cast focuses on proper form and technique, while the Shoulder Casts works on shoulder stability and strength.
This next exercise is the steel mace single arm 360, it’s exactly the same as we did with the 360 except we’re just going to use one hand?
Only perform the single hand 360 when you can do the two-handed 360s, when your technique’s good and you’re comfortable then, you can move up into a single hand. It’s exactly the same movement except all we do is we take one hand away.
Just going back onto that double-handed 360 we’re going to do the same movement, you’re going to go over the left shoulder and it’s going to go around the back of the body.
Then, bring it back into the starting position and do that exact same movement, except this time let’s just take one hand away and then bring it in and then when you come into the front of your body just going to use your hand to stabilize it until you can really balance it without needing it.
Here are a few reps with me stabilizing it just over the shoulder exactly the same movement come back, in the right position and then once you’ve got control of the steel mace then you can go again just going to do a few reps, now I’m gonna take my hand away let me go continuous.
Just like with the two-handed 360, when the steel mace is coming around the shoulder you just want to make sure you’ve got full flexion through the elbow and that your hand is not up here. If you leave your hand up high when you’re doing a steel mace 360 or 10-2, then you’re going to get serious elbow pain for the next few days so it’s really important do you get that tricep in to full flexion.
From there the steel mace is going over the shoulder so just make sure you always bring it back into the rack after every rep and that you’ve always get it under control.
Again, it’s going to go from the back as well so you can see that looks like from the back over the shoulder back into the rack.
O.k, so the mace is a basically big weight on the end of a stick.
Sometimes you’ll be hearing it called reference to like a kettlebell on the end of a stick, or a bowling ball on the end of a handle… but basically that’s what it looks like.
They’re a fantastic piece of kit and you’re also hear it called a few different names .
Some people call it the mace a lot of people call a steel mace or you’ll be hearing it called the mace bell… it’s basically the same thing.
Experienced kettlebell enthusiasts are in the know when it comes to hard-earned muscle. While powerlifters and bodybuilders may have their muscles Always on, this group has learned how important Resting Your Tones is for optimal health; they can turn off after use without being chronically tight or short because of its length Makes sense right?
Kettlebell training is perfect for anyone who wants to build muscle, but doesn’t like the high-injury risk associated with Olympic lifting. Kettle bells allow you train hard without putting your body at risk by letting kettle masters do all of that heavy stuff while also getting in some cardio!
What if the most rewarding form of training isn’t just functional mass?
Olympic lifting is a long and highly rewarding path for those who can move well. What about when you want to be agile, instead! Calisthenics will help too – after all this type of exercise improves bone density which helps with recovery time from hard workouts or competition day itself.
Squat, hinge and push. Forget back ‘and’ biceps or chest ‘and’ core for a change-it’s all about squatting down with weights on your shoulders then doing some sort of movement that taxes the quadriceps (the front leg muscles). Next come hinges where you use both arms at once – one arm to lift something up high while another does what is called concentric contraction by pushing against it downward force which means they contract as their moving away from their resting position into an upward motion completing whatever task requires force! Finally there’s locomotion: getting around town would not seem so hard anymore if only.
We’re born laying in the fetal position. And we’ll probably die there too, if not for our mothers who spend their lives caring about us and providing everything that is needed to sustain life: food (which comes from plants), clothing which can be anything from an empty skin suit like those worn by plastic man or alien beings on movie screens everywhere you go; shelter — whether it’s just your own body as seen through its cocoon-like insides but also other objects designed specifically with protection and insulation such as houses or cars nowadays.
You should train your glutes and lats because they extend. The biggest muscles in the body for good reason-they’re what keep you from curling into a ball when things get tough! Do deadlifts, pull ups, pushups. Squatting orMilitary Pressing will really wear those out so that no one can just sit on them any more.
In this passage about flexibility I found some helpful tips: “Do kettlebells” which sounds amazing as well as adding exercises like loaded carries.
The lats are the key to a woman’s femininity. They’re also responsible for hip stability, backside concavity and overall posture! The best way I’ve found that my own glutes have improved is by sitting up straight with good posture during every day activities or workouts–even if you think it doesn’t look like anything happened after finishing one set of sit ups… trust me though; all those little muscles being used will be thankful later on when they have something nice in store 😉
For mass training, two kettlebells always beats one because this increases the work volume. However! Never use pairs – nothing in real world is perfectly balanced so you will get better results with offset loads and it helps reach all your goals faster (outside of competitive kettlebell lifting).
CrossFit training is a type of group physical training camp that is conducted by physical trainers, gyms or former military personnel. These programs are designed to build strength and fitness through a variety of exercise sessions.
The term CrossFit is popular these days and is used to promote fat loss, fitness and team spirit within its members. Beginners or advanced, kettlebell workouts are now available for all levels of fitness from basic to advance to intense; one should consider the following factors when selecting a CrossFit training workout.
Your fitness goal The first and foremost thing is what you want to achieve at the end of the camp. Do you want to lose fat or build up muscles? CrossFit workouts are meant for fitness. Initially set your goal so that you stick to it when you start working out. Also make your goal clear to your kettlebell instructor. After all, there is no point in going to a stretch, run and cool down camp when you want to build muscles.
Plan Ahead Plan as to which fitness training you are going to attend, according to your goal. Attend some practice session before joining for the unlimited classes. This will give you a glimpse of what you are going to face in the final showdown. Keep in mind the fitness level you are ready for. Do not enroll yourself into an advance level regime, if you are a first timer.
Authentication Do not enroll into a CrossFit group just because you want to or you found it to be the latest or the personal trainer looks so fit. CrossFit training must be loaded with testimonials of people who have attended and of course, positive testimonials.
Look for a physical trainer who has qualification to handle group activities as well as experience to work with different body types. Don’t just stick to some camp for the sake of advertisement. Due to social media, the internet is flooded with cool advertisements, but you may find the finest to be under publicized.
Preparation After all the homework is done and you are ready, mentally and physically, to take on the pounding; it’s better to let your coaches know of any injuries that you carry. There are some trainers who I’d say, ‘Yell like hell’ and some who will make you push to the limit without actually shouting. Informed consent of the injury is always helpful in programming your workout sessions.
Talk your way out with your CrossFit trainer so that he can keep you motivated. Enroll for a comfortable time of the day. If you not are a morning person then getting up for a morning workout will keep you passive throughout the day; select a suitable time when you can be available regularly for a workout.
Finding the right CrossFit is the key to your future fitness. So, go the extra mile and take all the necessary steps required to find the right place to start you fitness journey. If you have a knee injury then feel free to share those facts and then you may not want to join a camp that mostly depends on running.
Check whether the schedule has variety of exercises to keep you motivated rather than the same thing every day. Happiness is the key to achieve success in whatever you do. Remember if you are not happy with the workout you will not be able to achieve your desired goals. Be happy, stay fit.
The road to fitness is not easy. It is just like taming an elephant, easy to buy but difficult to feed. We often plan for a lazy day’s break which turns into week and then we find ourselves in a whole dilemma; oops! It has been so long I haven’t worked out.
Sticking to your fitness plan with your steel mace & clubbell certification course for personal trainers is one thing, but being motivated about it gives you a whole lot of new experience. It keeps you recharged to keep your fitness mantra alive. Some tips to keep yourself motivated for your fitness are penned down:
There are many things you will learn during your steel mace certification, here are some of the most important;
Remember why you started There is always a turning point from the usual flow of our lives when we turn to fitness. Never forget that goal; keep it burning. Do not let yourself down to other not-so-important popcorn with movie things.
Maintain a log Jotting down all you diet and workout plans and executing them will let you supervise your own schedule. You can do it yourself or ask your online personal trainer to do it for you. You can also keep a calendar that is totally dedicated to you fitness schedules. Whenever you skip workout a day put a big red cross on that day. Continuous two or three red crosses will motivate you to workout continuously.
Buddy up Get yourself a buddy. This will keep you motivated to go and workout and even look forward to hang out with your fitness friend. A buddy can be anybody, an online personal trainer at the gym, your colleague who plays the same game as you or your neighbor who may like to accompany you for a squash game. Buddying up usually keeps you away from that lonely laziness and motivates you to bring the good out of you.
Make a schedule Working out in the morning is the best way to start a day. It is very easy to make plans for an evening workout and skip to the couch watching movies with an excuse that the day has been exhaustive at work. Maintain a daily schedule of training with the clubbell, allot a particular and convenient time of the day for your body which belongs only to you.
Bribe yourself Make plan of going out somewhere you would like to be with your fitness buddies or your online personal trainer; say a small night out or something. Keep a balance between workout and delicious food. That way you’ll be looking forward to the plans as the reward for your workout and who doesn’t like rewards.
Make a backup plan Keep a couple of weight pounds at home and a regular exercise mat. Whenever you feel like you cannot go to the gym just have some “lazy day” stretch of your body at home. That way you won’t completely skip the workout as a whole
Think about your doubters Training with clubbells is always a treat to prove your doubters wrong. Think about how your success will affect those negative thinkers. Be prepared for the glory you are going to achieve. People would be like wow! You did it; I doubted that (silly me).
Keep those fitness fires burning! It wouldn’t be a bad idea to consider enrolling in a steel clubbell course. If you would like more information on how to become a fully certified steel mace instructor, visit www.steelmace.co.nz.
Exercise is the key to good health. In order to achieve the ideal height and weight balance it is important to not only follow a balanced diet but also to exercise frequently. You can either choose to go for regular runs and walks or join a bootcamp. Gyms are also a great place to exercise.
In all though, the benefits of hiring a personal trainer in Australia are several.
Many people today choose to hire personal trainers to help them achieve their fitness goals. Read on to know how a personal trainer in Australia can help you.
Flexible timings By hiring a personal trainer Australia you can opt to pick your own convenient time to exercise. Most working professionals find it hard to make time to pay a visit to the gym. The greatest feature of hiring your own trainer is the option of flexibility. This feature in fact motivates people to work out on a regular basis.
Customized work-outs When you join a bootcamp or gym, you have to primarily perform the exercises that the trainer is teaching to others or use the existing equipment without any modification. In certain cases, to achieve fitness goals faster it is important to customize work-out schedules. Your own Australia personal trainer will do exactly that.
Trainers first assess the person’s physical capability and then decide what exercises would suit them best. Furthermore, they keep a constant watch of the person’s progress. If after a few weeks or months there is no evident progress the trainer will change the routine again.
Personal attention Sometimes, in order to achieve your weight loss goals you will need the constant focus and attention of your trainer. One of the greatest advantages of hiring personal trainers in Australia lies in this. When a qualified trainer is regularly teaching you new exercises and constantly urging you to perform your routine, it will help you lose your excess weight and tone your body.
This undivided attention will help a person maintain long-term fitness goals too. Most celebrities choose to hire personal trainers as a result of this.
Motivation and advice A personal trainer in Australia will not only focus on teaching you new exercises, he will also motivate you to perform your routine. Furthermore, the trainer will constantly share advice regarding health maintenance and diet tips to ensure overall progress.
Ensured results By hiring a professional trainer, you are practically assured of results. In most cases, those who join gyms or bootcamps take more time to lose excess weight. That is because there is great lack of motivation and commitment.
If you have a professional trainer on your back all the time, it will ensure positive results and that too within a shorter period of time. Click here to find out if this program would suit you.
Quality training The quality of the personal training you receive under the guidance of your own instructor will be far superior to any other. On the whole it definitely makes greater sense to opt for a personal trainer if you are impatient yet committed to losing excess weight. Ensure your personal trainer holds the CIII fitness qualification, this is the minimum qualification your personal trainer should have.
Exercise itself is quite difficult and shedding abdominal fat is more so. In fact, the abdomen is one of the major regions of the body where fat molecules accumulate; making you look bloated in the middle. No matter how hard you work out, it is always difficult to shed fat from this region of the body.
This is precisely why you must have a comprehensive exercise plan that includes workouts, diet and rest if you want to flaunt six-pack abs. Yes, there are no shortcuts on how to get 6 pack abs regular exercise and proper meal planning is your only way of reaching your goal safely and effectively.
Creating a Diet Plan
The basic aim of your 6 pack abs diet should be to reduce the intake of empty calories and increase the intake of healthy food that strengthens muscles and burns fat. Intake of calories should always be less than its requirement for various metabolic functions. Calculate how much calories you burn during regular activities and draw a diet chart accordingly.
Workouts
Your 6 pack abs workout should always include movement patterns that work your entire core muscles, include flexion, extension and rotation exercise in your abs workout.
Food Groups to Avoid
Do remember that there are certain food groups that must never feature in your 6 pack abs diet plan if you want to see quick results in measurable time.
Processed Food
You may have a hectic schedule with little time to cook diet meals but if you want to reach you fitness goals you must avoid all types of processed food. Such food retains little nutritional value as it undergoes elaborate processing. A lot of artificial flavours and preservatives are also used to make such food tasty and increase its shelf life.
Fried Food
This is another category of food that is the bane of weight watchers and those who are serious about getting abs and finding the quickest way to gain muscle. Fried food is loaded with trans fat that are quickly assimilated in the body and stored as fat tissues. It is high in calorie and increases your cholesterol level too. Always avoid fried food is you want to flaunt ribbed abs.
Artificial Sweetener
Limited intake of artificial sweetener may be alright but do not overdo it. Excessive intake of even artificial sweeteners can lead to craving for sugar; making you susceptible to sweet items. Since not every sweet item is made using artificial sugar, this means you automatically consume more calories whenever you pop a sweet food into your mouth.
Precooked Diet Meals
Many exercisers consider such meals to be the ideal option for a quick dinner or lunch. However, even such preparations should be avoided if you want six-pack abs. There always some amount of processing involved in preparing such food which makes them unhealthy.
Soda or Soft Drinks
Such drinks are loaded with empty calories that increase your weight dramatically. Soda and soft drinks are loaded with artificial sweeteners that make you obese over time. Pure water is all you need if you want to really lose belly fat fast and achieve ribbed abs.
Whole Milk
Whole milk is rich in calcium but it is also rich in fat. Never consume whole milk if you are trying to tone your belly region. Instead, make skimmed milk or 1% milk an integral part of your how to get 6 pack abs fast diet. This milk has most of the fat content removed without compromising on the nutritional value.
With the ever-growing interest in fitness training, there is always a requirement for good personal trainers. So it is important that as a personal trainer you are able to not only have a list of clients, you should also be ahead in your qualifications, training skills, expertise and marketing online techniques. The competition is stiff.
Develop an edge
As mentioned above there is no dearth of personal trainers in the fitness business. To get an edge over other trainers you need to find out how and where your skills are/could be better. You may be better on the training side or better at marketing yourself. Once you know your strengths you can use them to get that all important edge. Another way is to enrol in new cutting-edge training certifications. When you register for a Fitness Australia kettlebell certification, you can be rest assured that the content will be amazing!
Make ‘success’ your target
Routine practising of fitness training can become just that – a routine chore. You should try and avoid getting into such a rut. Instead, absorb the latest ideas and techniques available in the market and apply them to your work. This may not always be easy due to different restrictions. But if you mentally build up a picture of the type of trainer you wish to be, such a positive frame of mind could become a reality. Think success and you will succeed.
Avoid being a copy-cat
If you observe another personal trainer who has built up a good clientele because of his skills and techniques, do not try a blind copy-cat method of training. Whether it is copying his website, workouts, marketing or personal style it makes you just that – a copy cat.
Clients too would soon realise that the training they are getting are much too similar to what they may have already experienced or read about, and feel they are not getting the real deal. What you need to do is establish your own identity and skills as a personal trainer, an email marketing approach that will spell success. You can get more fitness marketing ideas at: https://fitness.org.au/courses/provider/dangerously-fit-academy/135637.
The kettlebell deadlift is one of the fundamental workouts that all beginners should master. It forms part of several other complex workouts and by itself, is extremely beneficial in helping your muscles develop naturally. It is therefore imperative for you as a trainer to ensure that your clients can do the deadlift correctly before moving on to more challenging workouts.
You can learn all about the deadlift and its different variations during your kettlebell courses. More on kettlebell courses at Online Fitness Courses!
Understanding the Kettlebell Deadlift
As mentioned above, the deadlift is one of the fundamental exercises that you can practice regularly. The deadlift corrects the posture, creates more motor patterns and helps you measure your progression better than any other workout.
The deadlift is one of the best workouts for beginners who have never worked with kettlebells before.
Doing the Deadlift Correctly
Start in a standing position and do a hip hinge. A hip hinge is a posture where you bend at the hips and not your lower back. Your butt remains slightly thrust outward at the back and the knees remain straight. Basically, the thrust comes from the correct movement of your hips and you engage the glute muscles as you stand up. You should learn to do the hip hinge correctly during your kettlebell qualification.
Remember to keep a straight spine throughout the workout and don’t stick out your neck too much. You upper body should remain horizontal to the floor so that it can overcome the challenge of lifting the kettlebell.
Once you have mastered the hip hinge, you are ready to start with the kettlebell deadlift.
Position the kettlebell with its handle in perfect alignment with the back of the arch of your feet. Place both arms along the sides and flex your core, shoulders and hips.
Now do the hip hinge and grab the kettlebell with both hands and lift it by the thrust of your hips till thigh level. Lower it to the floor by doing the hip hinge and repeat.
Kettlebell Deadlift Variations
You will learn about several variations of the kettlebell deadlift during your kettlebell courses. You can add these to your sessions to make them more challenging and enjoyable for your clients.
The Suitcase Deadlift
Begin by keeping feet at a distance lesser than shoulder width and point toes forward. Now do the hip hinge, taking care so that the keens should not be ahead of the toes. Reach for the kettlebell and flex your lateral muscles for added support. Maintain a straight spine and look straight ahead. Dig in your toes through the floor and stand holding the kettlebell. Remember not to lift the kettlebell in a sideway motion.
The Kick Stand Deadlift
This deadlift variation is ideal for those who want to work with heavier kettlebells. Begin by place feet close together and position the kettlebell just beyond your feet. Position one foot on the floor and stand on your toes on the other foot. Inhale deeply and grab the kettlebell with both hands by doing the hip hinge. Flex the lats, maintain a neutral spine and look ahead. Now thrust hips forward and lift the kettlebell and stand up.
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