The Ace of clubs | Advanced hand to hand club swinging exercises | Video 11/21

THE ACE OF CLUBS | Advanced hand to hand club swinging exercises
Download the full program explanation here: drive.google.c...
The are 14 key club swinging exercises in the program, all of which are done in a hand to hand fashion, where we switch hands on every repetition.
Burpees are added as a way to enhance the club swinging workouts, challenging agility and conditioning. In essence, the burpee is about laying
on the ground ad getting up, so we have included many variations to keep things interesting.
You can expect to improve your strength, endurance, coordination, mobility and well being. We have included training templates as inspiration and
structure for your training.
If you are not planning to follow our program, you could also just use the exercises into your current strength training program. The key point is to make sure you recover enough from the workload, and still make progress.
GENERAL SAFETY
• Consult your doctor if you have any doubts about starting with club swinging. Read the DISCLAIMER at the end of this PDF.
• Wear comfortable clothes and flat shoes, or practice barefoot if possible.
• Before you start swinging, always perform a space safety check to avoid hitting things: Lift the arms up above the head with the clubs point up and check for potential obstacles. Next, lower the arms to shoulder level and perform a full slow turn.
• Be aware that clubs may fly out of your hand and hit things or people.
• Make sure all parts of the Pahlavandle are securely fitted.
• Start each session with light pendulums in all directions to warm up your body.
• Use common sense: If it hurts, stop doing it. If needed, reduce the weight of the clubs, the speed of the movement, or the amplitude of
the movement.
• If your pulse becomes high, take a break but do not sit down. Walk around until it returns to normal.
LEARNING NEW SKILLS
There are 14 club swinging exercises in the Ace of clubs workout, and 3 types of burpees, each with 5 variations.
All the exercises are demonstrated in individual video tutorials.
Learning all of the 14 club exercises might take time, therefore you should learn a handful of them at a time and organize then in simple workouts to
reinforce what you have learned.
This will help avoid frustration. Remember we learn best when we feel fresh. Chose frequent, focused short sessions over lengthy sessions which cover too much material.
IMPORTANT!
Make sure to practice the hand to hand club exercises over a forgiving surface like grass or a thick carpet, as you will most likely drop your club a
few times. There, you’ve been warned!
USE THE APPROPRIATE CLUB WEIGHT
Remember to proceed with caution!
You should aim to build the volume in a slow and progressive way. Choose to increase the number of repetitions over the weight of the clubs first!
Always learn new exercises with a forgiving weight, and be aware that exercises involving the wrists and static hold will generally require a lighter
club than some of the other exercises in the program.
So if you have the luxury of having different size clubs, they will come in handy. Hopefully, If you only have one club, you have not purchased the
heaviest one you could find in the shop!
Unless you have been swinging heavy clubs for at least 6 months, do not use a club heavier than about 5% of your bodyweight to start off.
Experienced and strong individuals should eventually work towards 10-12% of bodyweight. Train smart, do not rush the process and avoid injuries!

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