Author: Arthur Barrett

Steel Club Workout – Clubbell Double Trouble Training

Arthur Barrett Indian Clubs
Source: https://www.youtube.com/@dangerouslyfit/playlists

This one’s called Double Trouble. We’re going to be working with double clubs. It’s going to be 60 seconds of work. You’re going to do 60 seconds of exercise one, take a 30-second rest, 60 seconds of exercise two, same again, 30-second rest. Power through all five exercises and then get straight back into set number two. Same again, 60 seconds’ worth, 30-second rest, and then get straight into set number three. You’re going to power through each of those exercises three times with a 30-second rest in between each one.

Alright, first one we’re going to do is double 180s, alternating 180s. What we’re going to do is, from here, we’re just going to start off in the order position. We’re going to cast out to the side, rotate from the cast to my right, rotate my hips to the right. It’s going to shift the weight onto that left foot, and then from there, rotate the thoracic. 180, catch it on the opposite side, and then we’ll do the same, cast it out for a warm lock shoulder pack swing down. Catch it on the other side.

Source: https://www.youtube.com/playlist?list=PL2-qXZWogqiQjbNtLFidbFtOGsWMFs2k0

As soon as we’re done with these, we’re going to go into Shield Cast. In that order position, muzzles pointing towards the sky, elbows tucked in, 90 degrees, shoulder down and peg down. Put it into the back pocket, pull that lat, and then pull that elbow down, bring it back into the order position.

We’re going to do Shield Casts on each side. From there, we’re going to go double swings. We’re going to spring swing from here, I’m going to swing out to the side an inch. Just keep alternating with your side swings.

Once you’ve done those, we’re going to go into Double Mills. With your Mills, if I’m casting to my left, cast those weights out to my left. I’m going to shift the weight onto the right-hand side, forearm lock, arm pack out to the side. I’m going to Mill across the body, bring it back into the middle, and then change sides. Just keep alternating sides for the Mills.

And then the last one, we’re going to go into Side Rocket. In the order position, I’m just going to cast those clubs down. I’m going to bring it from side to side. Alright guys, that’s it for today’s workout. Power through 60 seconds of work, 30 seconds of rest, and do three sets of each exercise. Hope you enjoyed, and I’ll see you in the next mace club workout program.

Unleash Your Inner Metalhead: Steel Club Workout #13 – Heavy Metal

Arthur Barrett Club Training

Hey guys, welcome to today’s workout. So this one is called Heavy Metal. Okay, so it is a strength workout. So we’re going to drop down on those reps to a lower rep range. Okay, so it is good to have a few different club weights if you can. I do recommend having a set of light clubs or medium clubs and a heavy club so you can work those different rep ranges depending on what your goals are.

So with this, we’re going to go into more of a heavy workout. So I’ll demonstrate with the lighter club, and I’ll bring in a 20 kilo club and I’ll show you what it looks like. Okay, with the heavier club, we’ll be performing five reps of five exercises for five sets, and it’s going to be a 20-minute workout. If you don’t get all five sets in in that 20 minutes, just stop at the 20-minute mark. But if you get all five sets in and say it takes you 18 minutes, just finish the workout on 18 minutes. So whatever comes first, the 20 minutes or the five sets.

All right, guys, I’m going to run you through the exercises now. So the first one we’re going to be doing is an alternating swing. So we alternate swing. Set up feet shoulder-width apart, toes pointing forward, clubbell around about 12 inches in front. Going to hip hinge those hips back. Okay, feel the stretch on the hamstrings, and then from there we’re going to do an alternating swing. So we’re going to go one hand on the club and then from there shoulder down and pack down as I’m pulling that club towards the body. I’m going to fire up that lat. We’re going to hike it back between the legs, drive those hips forward as I come up to shoulder height. Other hand comes over the top, and I change hands. Okay, so we’re going to do an alternating swing and five reps each arm.

Okay, so from here, drive this empty hand. It can come out to the side, or it can follow where the club goes. All right, guys, so you go five reps each arm on that one. And then we’re going to go Shield Cast. Five reps each arm from the order position. Again, just making sure you get that tricep into full flexion. So you’ve got a thumb on the top of your T-shirt shirt line. So Shield Cast. Rip down that lat. Okay, pull down that elbow, bring it back into the old position. So go five reps. So putting that muzzle of the club into the back pocket on the opposite side. So right club, left back pocket. Okay, again just changing sides. Okay, we go five on the other side.

And then we’re going to go two-handed order squat, or you can even do a single-arm order squat. Two-handed order squat, feet shoulder-width apart. Okay, toes pointing forward, and then usual squat cues applied. Try and get the thighs parallel with the floor if you can. If you can’t, just go as low as you can with good technique. And then from there, squeeze for the glutes, drive down for the heels, and then come up to a full extension. If you want to make it more challenging, okay, you can go down into a single order squat. Okay, so that’s your all the squats.

Then from there, we’re going to go into a clean. From here, we’re going to swing it back past the leg so we can get that momentum going and then big snap on the hips, and then de-accelerate the weight into the order position. Slow it down, breathe from there. Then back onto the ground, drive forward hard, and bring it back into that order position. De-accelerating that club as you catch it into that order position.

And then the last one is alternating 180s. So again, just doing five reps each side. So alternating 180s, de-accelerate, bring it in. Cast away, swing, catch. Cast, swing, catch. Going five reps each side. All right, guys, I might just get a heavier club to show you what that looks like. So we’ve got the 20 kilo beast club here. Again, we’re going lower rep ranges, going heavier weights to really challenge yourself. Okay, so alternating swing. So five reps. So you do your five reps on those. Okay, as soon as you do those, we do our Shield Casts, five reps on those. Then your order squats, so you do your five reps on your order squats, five reps dead cleans, and then last one, alternating 180s, five reps.

All right, guys, that’s it for today’s workout. If you want to check out our Dangerously Fit functional fitness training gear, all of our products are available on our websites. I’ll leave the links in the description below. Thanks again for watching the video, and I’ll see you in the next Dangerously Fit Steel Mace workout video.

Benefits of Indian Club Training for Shoulder Rehab

Arthur Barrett Indian Clubs
Indian club sizes

Indian club training, also known as Persian meel exercises, can be a valuable and time-tested method for rehabilitating and strengthening the shoulders. These exercises involve the use of long, weighted clubs that are swung and manipulated through various movements to improve range of motion, stability, and overall shoulder health. Below, we’ll explore how Indian club training can be beneficial for shoulder rehabilitation and provide some example exercises.

  1. Improved Shoulder Mobility: Indian club exercises involve a wide range of motion, which can help restore and enhance shoulder mobility after an injury or surgery.
  2. Strengthening Stabilizer Muscles: The swinging and circular motions of Indian club exercises engage the smaller stabilizer muscles around the shoulder joint, promoting better joint stability and injury prevention.
  3. Enhanced Posture: Proper club training encourages good posture and scapular movement, which is essential for overall shoulder health and injury recovery.
  4. Increased Blood Flow: The rhythmic swinging of the clubs can increase blood flow to the shoulder area, aiding in the healing process and reducing inflammation.

Example Indian Club Exercises for Shoulder Rehab:

  1. Arm Circles: Stand with your feet shoulder-width apart and hold a club in each hand. Start with small circles and gradually increase the size of the circles. This exercise can help warm up the shoulder joints and improve mobility.
  2. Shoulder Dislocates: Hold a club with both hands, palms facing down, and arms extended. Keeping your arms straight, slowly raise the club over your head and behind your back. Reverse the motion to return to the starting position. This exercise helps improve shoulder flexibility.
  3. Swings: Stand with your feet shoulder-width apart, holding a club in each hand. Swing the clubs in front of your body, making sure to maintain control and good posture. Start with light clubs and increase the weight as you progress.
  4. Arm Casts: Hold a club in one hand, palm facing up, and extend your arm in front of you. Swing the club in a circular motion, gradually increasing the size of the circle. This exercise can help strengthen the rotator cuff muscles.
  5. Figure-Eight Swings: Hold a club in each hand and swing them in a figure-eight pattern in front of your body. This exercise challenges your shoulder mobility and coordination.
  6. Sword Swings: Hold a club in one hand and, with a relaxed grip, swing it over your shoulder and behind your back, mimicking the motion of drawing a sword. This exercise can help improve shoulder range of motion.

Important Considerations:

  • Start with light clubs and gradually progress to heavier ones as your shoulder strength and mobility improve.
  • Focus on proper form and technique to avoid overstraining the shoulder joint.
  • Consult with a physical therapist or healthcare professional before starting Indian club training, especially if you have a history of shoulder injuries.
Indian club sizes
Available on Etsy

Indian club training can be a valuable addition to your shoulder rehabilitation program, but it’s essential to approach it with caution and under the guidance of a qualified professional to ensure it’s appropriate for your specific condition and needs.

Benefits of Steel Mace & Steel Clubbell Training

Arthur Barrett Steel Mace Training

Perks of Playing with Clubs & Maces: Get Ready to Flex and Swing!

  1. Hulk Hands Incoming! Grip Strength and Endurance Galore!

Get those forearm flexors ready to party! Clubbell and steel mace training will turn your grip into a vise, so you can finally win at the ultimate handshake showdown. These bad boys pull through your fingers, making you work for that tight grip – it’s like playing tug of war with your own strength.

  1. Flow Workouts: Where Sweating Meets Dancing!

Say goodbye to boring reps and hello to “flow workouts.” Think of it as choreographing a dance routine for your muscles. Get ready to break a sweat while connecting moves like a fitness maestro. Your body will be grooving, and your sweat will be moving!

  1. Core Starring Role!

Who needs Hollywood when you’ve got the clubbell and mace? They’re your new leading actors for core training. Stand tall on those two feet and let the clubs and maces show you what a real core workout looks like. It’s like your abs are training for their own blockbuster movie.

  1. Shoulders: The New Superheroes!

Say “hello” to shoulder muscles that could lift a house! Clubbells and maces are like personal trainers for your shoulder girdle. Swing them like you’re auditioning for the circus and watch your shoulders become the main event. Get ready to toss, twirl, and triumph!

  1. Rehab and Prehab: Making Pain a No-Show!

Clubs are the magical wands of the fitness world. They can rehab joints, tendons, and even those tiny muscles you never knew existed. Plus, they’re the warm-up buddies you never knew you needed. Just a little pre-club action, and you’re good to go!

  1. Decompression Disco: Joints Love to Swing!

Who needs a chiropractor when you’ve got clubs and maces? Traditional exercises can be joint-crushers, but swinging these babies is like giving your joints a spa day. Feel that tension melt away as you swing and sway. It’s a joint-decompression party, and everyone’s invited!

  1. Planet-Spanning Swing Fest!

Step right up to the multi-planar extravaganza! Most workouts just know how to move forward and backward, but clubs and maces are the party animals of the fitness world. They swing, rotate, and twist like it’s Mardi Gras, hitting every angle your body didn’t even know it had.

  1. Unleash the Rotational Rumpus!

It’s time to get twisty with it! Clubs and maces are your ticket to rotational greatness. They’re like the Jedi masters of swinging, chopping, and twisting. Show those muscles who’s boss and give rotational force (“torque” for the fancy folks) a standing ovation!

  1. Micro Loading: Tiny Weights, Big Gains!

Who knew that tiny weights could pack such a punch? Maverick Mace, our micro-loading superhero, is here to save your gains from plateaus. Say goodbye to stagnant strength and hello to a steady climb up Mount Muscles. It’s like adding sprinkles to your workout sundae!

So there you have it, folks! Clubbells and maces aren’t just fitness tools – steel clubbell strength training is your new ally in the quest for ultimate strength, mobility, and a killer grip. Get ready to swing, sweat, and have a blast on your way to becoming a fitness rockstar!

Best Battling Rope Exercises For The Gym

Arthur Barrett Battle Ropes

Battle ropes are a truly a gift from the fitness gods! Training with them have so many benefits it’s almost too hard to list them all in one blog post. But, I’ll do my best! Here in my humble opinion is the best benefits of battling ropes exercises.

What muscles does the battling rope work?

Battling ropes are a fantastic total body workout! They work your upper and lower bodies as well, with an emphasis on the core muscles. Every muscle in your body will get some good use during this type of exercise – including those tired old shoulders you don’t know what to do with anymore.

Can you build muscles with battling ropes?

It’s no wonder that the battling ropes are so popular among athletes and bodybuilders alike! Not only do they work your cardio health, but even more importantly – strength training. You’ll build muscle just by swinging these around for an extended period of time without any additional moving parts involved in comparison to long-lasting exercises such as running or biking on treadmills.

How long should battle rope exercises be?

Battle ropes are an ancient martial arts weapon that was used to beat people into submission. While it may seem like a simple exercise, there’s some really intense techniques you can use with this piece of equipment! We recommend 8 different exercises for 1 minute each with 30 seconds rest in between – but don’t worry if your form isn’t perfect on the first try because we’ll teach ya how adjust accordingly afterwards 😉

What kind of exercise is battling ropes?

Battling ropes are an awesome way to get fit and increase your strength! They provide a challenging cardio workout while also developing muscular endurance. Working out with heavy ropes at the gym doesn’t have to be a chore, there are so many exercises you perform with the battling rope you’ll never get bored!

Do battle ropes burn belly fat?

Battling Rope Exercise is a fast-paced and intense upper body workout that will have you feeling the burn in no time. It’s been gaining momentum among celebrities, gym experts recommend it for women specifically because of its ability reduce belly fat while improving overall health–and there isn’t anything better than an amazing ab routine!

Do battle ropes tone arms?

The best way to get a washboard stomach and toned arms in seconds? Ropes! These resistance training accessories will raise your heart rate, make you sweat like crazy while targeting all of those trouble areas. They’re also great for developing core strength as well – so no more excuses not workout because it’s too hard on top of being uncomfortable.