Thursday noon class each week focuses on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
After shoulder mobility & circular range of motion warm-up consisting of 2-second OH swings & KB halos, we worked on:
(2-hand tire smash, 1-hand tire smash, variations of each)
(F & B pendulums, virtual shovel, 360’s, 10-2’s, clearing the path, squats)
(slam dunk, wall ball substitute, flips, H2H swings, 1-hand HP/goblet squat)
Focus with all implements today is midline control & stability while swinging things around. Power in the pull-down on tire smash comes from your guts, stability on pendulums, 360’s, etc. with the mace comes from your guts, and every kettlebell motion ever (done properly) requires supreme core stability.
Take 10 minutes with each implement and practice moving, swinging, lifting it hard & fast.