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, and l
The Art of Girevoy Sport, Living and Lifting from Coach Michael Son