Bulava, clubbells, macebells and kettlebells site

Long swing

Complexity: Regular
map
Trapezoid Trapezoid Trapezoid Trapezoid Latissimus dorsi Latissimus dorsi Latissimus dorsi Latissimus dorsi Deltoids Deltoids Deltoids Deltoids Long dorsal Gluteal Biceps Biceps Abdominal oblique muscle Abdominal oblique muscle Abdominal oblique muscle Abdominal oblique muscle Forearm Forearm Forearm Forearm Quadriceps Quadriceps Femoral biceps Femoral biceps Pectoral muscle (Breast) Calves Calves Calves Calves Triceps Triceps Trapezoid Trapezoid Trapezoid Trapezoid Latissimus dorsi Latissimus dorsi Latissimus dorsi Latissimus dorsi Deltoids Deltoids Deltoids Deltoids Long dorsal Gluteal Biceps Biceps Abdominal oblique muscle Abdominal oblique muscle Abdominal oblique muscle Abdominal oblique muscle Forearm Forearm Forearm Forearm Quadriceps Quadriceps Femoral biceps Femoral biceps Pectoral muscle (Breast) Calves Calves Calves Calves Triceps Triceps

One of the complex of exercises performed with one long bulava (or clubbell).

In its mechanics, it kind of reminds undermining weights in the snatch, and reset clubs.

This exercise, with athletic bulava, pumps the whole thing. Recommended to be carrying out his time. A good mode for home workouts will be 6 sets with alternating hands for a minute, without rest.

Weight must be chosen not too easy for this exercise. On average - 10% of body weight, would be great for the main part of the workout.

According to biomechanics:

Note - while performing exercises when clubbell / bulava goes back - need to include depreciation knees. Those. the body is lowered down by bending the knees, and Simultaneity is rotated in the direction of rotation of the clubs.

The foot opposite the working arm comes off the floor when lowering the body down. Those. heel goes up and continues upirovatsya sock on the floor. This allows for better cranking and increase the load on the legs.

Purpose: Endurance Strength Coordination Warm-up
Most useful for: For wrestlers, grapplers

Similar exercises

Exercises with similar biomechanics performance, but different coordination complexity or technically having Unlike this exercise.


Training types

  • Bodyweight
  • Kettlebell
  • Clubbell/Bulava

Trainings

Groups