Gada/Macebell Exercises with a Sledge, Shoulder Mobility and the Rotator Cuffs

[YukisHeart]

I've recently started incorporating some movements used by Indian Kushti wrestlers with the gada into my sledgehammer work. Some sources suggest this will help shoulder mobility and condition the rotator cuff muscles, but others suggest I'm only going to take the elastic out of the joint and loosen it, setting myself up for the inevitable debilitating rotator cuff tear.

What say you, f13?

Kushti exercises with the gada:


Karl Gotch demonstrating how to use a gada-inspired "macebell":



...And Josh Barnett promoting it:



FYI, the movement I'm using the most is the 10 - 2, described here: 10 to 2 Macebell Exercise - YouTube

 

[Squat More]

Didn't you already post this?

 

[YukisHeart]

Didn't you already post this?

I asked the question in a thread that was about something else and got no answer; thought I might have better luck with the direct approach. Hope you haven't been caused any trouble.

 

[Squat More]

Doesn't matter to me man, I know a few guys who use indian clubs and maces for their training, I made a few myself at work with thick handles for my grip strength, wrists and shoulders. I don't use them constantly, but when my shoulders are feeling a bit tight a few rounds with them is good.

 

[ripskater]

. Some sources suggest this will help shoulder mobility and condition the rotator cuff muscles, but others suggest I'm only going to take the elastic out of the joint and loosen it, setting myself up for the inevitable debilitating rotator cuff tear.

What say you, f13?

.

If you already have shoulder problems, some of the movements might hurt you.

However, I think some of those exercises could be very good for you. The correct amount of weight for each of the movements will build elasticity, mobility and strength. If you have too much weight, you may injure yourself or you will override the stretch reflex. Too little weight, and you won't engage the elastic properties that those exercises are for. I do something similar to this by using the training bells GSP is using in his rehab at the moment.

 

[SmashiusClay]

I've just started using club bells in my training, mills and reverse mills really seem to help my shoulders feel more mobile and stronger, but it's still early days for me.

 

[KTTraining]

They definitely help significantly , if you stick with them . Great for strength , mobility , muscular endurance and if you work hard ( in the hundreds of reps) cardiovascular endurance as well . I would also incorporate light Indian Clubs for thumb strength ( great for grip ) and enhance the integrity of the shoulder / wrist / elbow joints .

Here I demonstrate a few of my favorite exercises taken from the great wrestlers of India and my favorite Kettlebell exercise for combat sports . These all require coordination and agility and will only help the combat athlete . I'm not sure how to embed you tube vids , but will learn .

http://youtu.be/9JXhSDDTnLA

 

[YukisHeart]

They definitely help significantly , if you stick with them . Great for strength , mobility , muscular endurance and if you work hard ( in the hundreds of reps) cardiovascular endurance as well . I would also incorporate light Indian Clubs for thumb strength ( great for grip ) and enhance the integrity of the shoulder / wrist / elbow joints .

Here I demonstrate a few of my favorite exercises taken from the great wrestlers of India and my favorite Kettlebell exercise for combat sports . These all require coordination and agility and will only help the combat athlete . I'm not sure how to embed you tube vids , but will learn .

http://youtu.be/9JXhSDDTnLA

You take the part of the YouTube URL after v= and wrap

 

[YukisHeart]

Didn't get much info from this thread when I first posted it; I wonder has anyone now had a bit more experience with this type of exercise?

Some new-ish videos, by way of apology for thread necromancy:







...The last one is not great, I'm afraid.

 

[Chungungo]

I found a website which I am not promoting, I was just interested in the way some wrestlers from Iran do, as my coach told me a story what is almost impossible to believe but anyway I guess you can use kettlebells to work on the shoulders...
http://www.thequietpower.co.uk/nal/

I had a minor injury in my right shoulder but now I am ok and can do kbell workout again-