Steel Mace does the same grace to shoulders, as Kettlebell does to the hips. The logical conclusion is to practice both of them. I've picked two simple, effective - ROI wise - and beautiful movements: Steel Mace SA 10 to 2, aka 300 Kettlebell TA Long Cycle You have: Two signature movements: rotation and hinging, namely, 360 and swing patterns. Multidimensional practice: sagittal and coronal planes. Single-arm and Two Arm combination 4 weeks of dedicated practice 1 goal: 5 min sprint in both movements. Outline : 4-week block < 60 min duration Facility free Kettlebells (preferably competition type) and Steel Mace are your partners Weekly Distribution - 3 session / week : WAP progression for both movements Chose weight of Steel Mace and KB upon your personal experience, strength, and proficiency! The rest is in the Excel Sheet --->> HERE Those of you who follow me long enough know that I'm for simplicity and straightforwardness, be it in my writing, training,...
The Art of Girevoy Sport, Living and Lifting from Coach Michael Son