đŹThere may be a lot of misconceptions out there on what circular training does and is good for.
Until you try it for yourself and understand the plentiful and endless benefits, the short and sweet version isâŚ.
âŚYou can use traditional strength progressive overload principles while training and rehabbing the soft tissues through inertia, crossing the midline for brain and body health and coordination, and cover all planes of motion.
⢠Note: clubs in pairs, I reference the weight per club (i.e. 7lb = 14lb total)
#boldfittechnique #indianclubswinging #circulartraining #indianclubs #physicalculture #steelmace #gada #steelclub #shoulderhealth
đ Sound OnâŚ
Why Indian Clubs helped me in ways I didnât know they wouldâŚ.until I picked them up and began swinging and learning.
DM or Comment INDIAN CLUBS if youâre curious on how to learn and experience your own benefits.
⢠Clubs by @sorenson.strong
#boldfittechnique #indianclubswinging #circulartraining
đ Exploring less bi-lateral movements and more uni-lateral with a dose of force absorption, and combination movement patterns.
đđťSlide through the carousel for todayâs workout.
1. Rotational Deadlift with Reverse Lunge
2. 1/2 Kneeling Snatch into Lunge and OH Squat
3. Athletic Side Step and Swing Clean into Split Squat
4. Sissy Squats into Heavy Swings
#boldfittechnique #kettlebellworkout
đI had 30 min to grab a training session today.
This is what I love about these toolsâŚanytime, anywhere, and does the job right.
đľ 6- 12 kg swing, clean and press into shield cast
đľ 6 - 32kg swing, clean and squat
#boldfittechnique #kettlebelltraining #steelclubs
⏠ď¸Swipe LeftâŚ..Increase control, body awareness, and more dimensional movement with adding just a little variety to the traditional Mace 360
⢠Transverse 360
⢠Mace Mill and Body Turn
⢠Body Turn 360âs
DM âCOACHâ if youâre ready to dig deeper into mace training.
#boldfittechnique #steelmace #mace360
My coach @boldfittechnique decided we would do some Kettlebell Flow tonight as one part of the lesson.
I *think* I know the names of everything. đ¤Ł
Start from Rack/Clean and Swing to a Snatch with a lunge.
Stand up to Iron Cross to Crossbody Swing and back up to Rack/Clean.
Step sideways towards a Windmill Press.
Standing Press to Crossbody swing and Rack.
Loop-the-Loop to Rack on the opposite side and repeat on the other side.
With a 20lbs kettlebell tonight, will be practicing with 12kg/26lbs bell this week to refine it (I need better lockout on the snatch and windmill amongst other things).
#kettlebell
#kettlebellflow
âď¸The structure of my training fills all my needsâŚ.
My need for strength
My need for stamina
My need for brain health
My need for resilience
But Indian Clubs fills my needâŚfor simplicity and creativity. Movement for the soul. đ
#boldfittechnique #indianclubs
đWhether you get 20 min or 90 min to train, itâs truly a time to be so grateful for.
Today, I chose the longer session for my birthday workout. I reflected on the capabilities of my body, the mindset I want to continue with ( a can do attitude), and just basking in how healing, movement is for the body and mind.
There are many reasons and motivators for me to stay strong and healthy even outside of myselfâŚand this is the greatest why that keeps me choosing to put in the work year after year.
Grateful đđť
#boldfittechnique #kettlebelltraining #barbellworkout
I loved this conversation with Monica Boldt of @boldfittechnique on Aligned Impact podcast, Sheâs one of the top heavy clubs coaches in the nation IMO.
She talks about that place where movement meets rhythm.
â˘
Clubs and mace arenât just strength â the focus on coordination, balance, timing, agility and other aspects of performance.
â˘
She learned through community, refined through practice.
â˘
Each coach comes from a different backgrounds, same curiosity.
â˘
For some⌠it clicks instantly.
â˘
Especially if youâve trained the mind before.
â˘
Like music â timing, flow, sequence.
â˘
It becomes a moving meditation.
â˘
Focus sharpens. The body listens.
â˘
And suddenly⌠training feels like art.
â˘
Save this if you train for more than just reps đś
â˘
Follow @boldfittechnique for more strength & movement evolution.
â˘
Full episode on @alignedimpactpodcast on apple podcasts and Spotify.
âď¸The carryover of steel club practice into my Persian Meels, in regard to stability, is non other. This pair of Meels is feeling liiiight!
đŞđťReal strength in your hands is elevated though modalities like circular training. And as we know, grip strength is correlated to better outcomes of longevity.
Iâm so appreciative of the gifts this traditional practice bestows. đđťâĽď¸
#boldfittechnique #circulartraining #persianmeels
đ Sunday nature walks and reflections on the lessons from Indian Club Swinging.
DM/Comment CLUBS if you would like to get started your own club swinging journey đ
* Sequence inspired by my coach @wolkowinski
#boldfittechnique #indianclubswinging #circulartraining
đŤMaces and GadasâŚ.different shapes, lengths, weights and materials.
But the same conceptâŚYou. Must. Use. Your. Abs!
Bracing and engaging the core musculature is a must to have a successful swing and avoid injuries when swinging heavier.
⢠10 lb steel mace
⢠15lb Gada @indianmademudgars
⢠20lb plate loaded mace @magic_macebells
⢠25lb Onnit Quad Mace
⢠20lb shot loadable mace @strongergripmetalmaster
⢠35lb steel mace @hephaestus.athletica
Comment/ Dm MACE if you want to begin incorporating mace into your training program.
#boldfittechnique #circulartraining #macetraining #gada
