Bulava, clubbells, macebells and kettlebells site

Arm cast (alternate)

Complexity: Easy
map
Trapezoid Trapezoid Trapezoid Trapezoid Latissimus dorsi Latissimus dorsi Latissimus dorsi Latissimus dorsi Deltoids Deltoids Deltoids Deltoids Abdominals Biceps Biceps Forearm Forearm Forearm Forearm Triceps Triceps Trapezoid Trapezoid Trapezoid Trapezoid Latissimus dorsi Latissimus dorsi Latissimus dorsi Latissimus dorsi Deltoids Deltoids Deltoids Deltoids Abdominals Biceps Biceps Forearm Forearm Forearm Forearm Triceps Triceps Trapezoid Trapezoid Trapezoid Trapezoid Trapezoid Trapezoid Trapezoid Trapezoid

It worked out the entire upper part of the body. Especially heavy load is lat, gear, top news, Delta, and fully all the muscles of the arms.

Please note - when the mace is behind - elbow staring at the ceiling.

Performed as many times and on time. Recommended for men (boxing, other percussionists) - light weight (2-4kg) and a top speed of execution three approaches for 40-60 seconds.

You can do it with any kind of clubbells/bulavas. In order not to turn yourself joints - start with lighter weights. This council will be empowered for any kind of exercise.

This exercise can also enter in your weight-lifting complex. To do this, you need to take the weight of the handle of the side. Weight weights are generally more weight clubs, due to the retention characteristics. Bulava hold in your hand is more difficult, the small muscles work harder. Among other things, mace longer weights, which means that the cost of its coordination above. Yet, if the weight you already have - try it. This is a great exercise to work out the upper body. Kettlebell shifts the focus from co-ordination and holding the power component of large muscles.

Young men who are engaged in the house - this exercise will add diversity to the training and increase motivation. After training with interest and learning a new much more productive!

Purpose: Endurance Strength
Most useful for: For wrestlers, grapplers

Видеоповтор

You need Flash player 8+ and JavaScript enabled to view this video.

Примечание к видео

На этом видео Вы видите однорукий вариант молотков. Т.е. если у Вас сейчас нет двух атлетических булав - можно прекрасно обойтись и одной.

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