AJR
Level 1 Valued Member
Hello everyone! I wanted to share a simple program I created to help me get back in shape and fight the winter blues. It's fairly minimal and can be done quickly, but it works through 5 major movement patterns and can be pretty challenging! For this workout you'll need a mace and one or two kettlebells that are a challenging weight.
The workout is composed of four exercises that focus on the 5 major movement patterns that I personally consider essential. You'll be working through the push, pull, hip hinge, squat, and loaded carry movement patterns and by the end of the workout you'll definitely feel it. The exercises are as follows -
10 to 2
This exercise uses the mace, or gada as it is traditionally known. If you've never tried mace training you should really check it out! It's an absolute blast and goes with kettlebells like peanut butter and chocolate. The 10 to 2 is the foundational movement of mace training, similar to the swing for kettlebells. The great thing about this exercise is that it works both the push and pull movement patterns and reinforces the habit of staying tight and keeping your spine strong while under load. I've seen it called the squat equivalent for the upper body and after putting in thousands of reps with it I can definitely agree. If you're unfamiliar with this movement it's better to start light and work your way up. If you need good instruction on it then I suggest looking up videos by Rik Brown on youtube.
KB SWING
We all know this one and why it's so awesome, so no real explanation needed. This covers the hip hinge pattern and can be done with single or double bells, whatever you're more comfortable with. This is more of a strength based routine so focusing on heavy weights and maximal effort while keeping the reps manageable works well here.
KB SQUAT
This is another foundational movement and a great alternative to traditional back squats. I've always had issue with barbell back squats causing pain but since switching to KB squats I've been pain free. These can be done with a single bell aka the goblet squat or with two bells in the rack position, pick whichever style you prefer. Heavy weight and max effort is the name of the game here as well, so pick a challenging weight and focus on good form throughout.
FARMER WALKS
The final exercise and one of the most simple and effective exercises a person can do for building total body strength and endurance. Pick up a heavy thing and walk with it for time or distance. If you doubt the power of this simple exercise then I recommend reading some articles about it written by Dan John. He really goes into detail about why it's so great. This can be done with anything heavy, but double kettlebells or dedicated farmer walk handles are my favorite. These fry your core, grip, and upper back and really get your heart pumping, so we save them for the end as a finisher.
I pair this selection of fundamental movements with very simple programming. You'll do 4 sets of the 10 to 2, switching your grip after each set. This prevents imbalances from developing and also trains both grip styles, left over right and right over left. You'll do 3 or 4 sets of the other 3 exercises, whichever you prefer. Reps aren't set in stone, just do what you can while maintaining good form. Once you get accustomed to these movements don't hesitate to add weight or reps as long as your form stays good. Perform this routine 2-3 days a week with quality rest, active recovery, and food and you'll be surprised at the results!
Also, if you're new to mace training and need to get one then I would strongly suggest getting an adjustable mace. They save a ton of space and money over conventional maces. My personal favorites are the Shoulderok by Kabuki Strength and the adjustable mace made by Ryan Pitts over at strongergrip.com.
The workout is composed of four exercises that focus on the 5 major movement patterns that I personally consider essential. You'll be working through the push, pull, hip hinge, squat, and loaded carry movement patterns and by the end of the workout you'll definitely feel it. The exercises are as follows -
10 to 2
This exercise uses the mace, or gada as it is traditionally known. If you've never tried mace training you should really check it out! It's an absolute blast and goes with kettlebells like peanut butter and chocolate. The 10 to 2 is the foundational movement of mace training, similar to the swing for kettlebells. The great thing about this exercise is that it works both the push and pull movement patterns and reinforces the habit of staying tight and keeping your spine strong while under load. I've seen it called the squat equivalent for the upper body and after putting in thousands of reps with it I can definitely agree. If you're unfamiliar with this movement it's better to start light and work your way up. If you need good instruction on it then I suggest looking up videos by Rik Brown on youtube.
KB SWING
We all know this one and why it's so awesome, so no real explanation needed. This covers the hip hinge pattern and can be done with single or double bells, whatever you're more comfortable with. This is more of a strength based routine so focusing on heavy weights and maximal effort while keeping the reps manageable works well here.
KB SQUAT
This is another foundational movement and a great alternative to traditional back squats. I've always had issue with barbell back squats causing pain but since switching to KB squats I've been pain free. These can be done with a single bell aka the goblet squat or with two bells in the rack position, pick whichever style you prefer. Heavy weight and max effort is the name of the game here as well, so pick a challenging weight and focus on good form throughout.
FARMER WALKS
The final exercise and one of the most simple and effective exercises a person can do for building total body strength and endurance. Pick up a heavy thing and walk with it for time or distance. If you doubt the power of this simple exercise then I recommend reading some articles about it written by Dan John. He really goes into detail about why it's so great. This can be done with anything heavy, but double kettlebells or dedicated farmer walk handles are my favorite. These fry your core, grip, and upper back and really get your heart pumping, so we save them for the end as a finisher.
I pair this selection of fundamental movements with very simple programming. You'll do 4 sets of the 10 to 2, switching your grip after each set. This prevents imbalances from developing and also trains both grip styles, left over right and right over left. You'll do 3 or 4 sets of the other 3 exercises, whichever you prefer. Reps aren't set in stone, just do what you can while maintaining good form. Once you get accustomed to these movements don't hesitate to add weight or reps as long as your form stays good. Perform this routine 2-3 days a week with quality rest, active recovery, and food and you'll be surprised at the results!
Also, if you're new to mace training and need to get one then I would strongly suggest getting an adjustable mace. They save a ton of space and money over conventional maces. My personal favorites are the Shoulderok by Kabuki Strength and the adjustable mace made by Ryan Pitts over at strongergrip.com.