why do the guys who do mace training/club training/kettle bell training and even CrossFit have crazy midsections and developed serratus? like which one of this movements is developing there core and serratus so much. i notice most people have undeveloped serratus unless they do barbell OHP. i wanna get my serratus as big as possible
Cable axe chops , paloff press, overhead carries, etc etc... A strong trunk is needed for stability in Olympic lifts in CrossFit too. Generally bodybuilders sway away from it though.
>>77339662>like which one of this movements is developing there core and serratus so much.Raising and protracting the shoulder blade which happens during both the back swing (raising, akin to OHP) and the cast (protracting, which you get in a pushup but not in a bench press)
>>77339765I shouldn't say raising, that's the levator scapulae. I meant rotating upward.As for core thickness, that comes from rotating (you also get that from cable chops or heavy Russian twists) but also from heavy loaded carries. Hence why strongmen have thick cores.
>>77339662Brown coded thread
>>77339788it's okay my wife's white
>>77339662>>77339662You need serratus to stabilize your scapular. Most pressing and pulling movements do not require as much natural serratus activation/scap control unless you're actively going above and beyond to engage it On the other hand, you simply cannot do kettlebell or mace workouts without your scapular screaming to be stabilized. I'm not surprised most of /fit/ doesn't know this. Most of you aren't athletic. You just know how to diet and follow basic lifting programs.
>>77339793fuck he knows the cheat code
>>77339662I passively train obliques and serratus >>77339671Yeah it's a dumb mindset. Just because you can't progress a ton growing your chest/lats/delts doesn't mean that weaker=better for core. Skinny waist+big legs is the dumbest looking shit ever.
I'm a kettlebell autist (reformed failed powersharter).Most of the shit you do with kettlebells is overhead, go figure.Press, snatch, TGU, halos whatever you name it.My serratus are also my best feature.
>>77339662don't be fat. that's about it. if you think you're not fat, you're fat, so stop it. simple as.
>>77339880>Most pressing and pulling movements do not require as much natural serratus activation/scap control unless you're actively going above and beyond to engage itThe big problem is bench press requires you to retract and depress your scapula to be stable on the bench. Weighed pushups or sled pushes let you move your scapula freely, but it's awkward to set up a weighed push-up and not everyone has access to a prowler or other sled. It's notable that free scapular movement across the shoulder issues many people get from heavy bench, especially if you have a type 2 or 3 acromion.
>>77339925What do you see as the role of kettlebell in fitness? As a GPP tool? Something that's convenient to knock out some activity with limited storage space or gym access like jumprope?
>>77341561NTA but it's great for both those reasons you mentioned, as well as mobility general strength endurance. All the ballistic club and kettlebell shit gets shat on for "muh functional fitness hurr durr" but as a parent and homeowner it directly translates to the types of activities I'm doing all day with the family or gardening or home improvementBarbells are better for absolute strength and mass but for the type of shit you're doing for hours at a time, kettlebell are a quick way to adapt to that
mace schizos are the best schizoshttps://youtube.com/shorts/-DlpYf3oRGY?is=WyVvXKR9g_Cg82a0
>>77339662>thread about club workouts>no iron sheik
>>77342132As someone who's done that. It's impressive, those are 16kg each and while that doesn't seem like a lot, there's a meter long moment arm.
>>77341561Honestly it's a jack of all trades.Yeah KBs wont make you strong like a powerlifter, build as much endurance as a long distance runner, as agile as a gymnast, but being second or third place everywhere? That's a deal i will happily take.I also train at home so i save alot of time and money, not falling for the Fitness as a Service meme of gym subscriptions.I tried them once and stuck with it because despite having a 210kg deadlift at the time, doing 10 swings with 24kg did hurt my back. So I kept at it thinking it will be secondary, turns out i get more gains than i'll need with those.Also nothing hurts anymore, which is great.Look up Dan John's stuff if you're interested, i cant recommend him enough.Tldr : pain free, jack of all trades, cheap in the long run, no room needed.
>>77341561I agree with >>77342149I have a home gym with barbell rack etc. roughly speaking my workouts are a "heavy" upper and lower, then some bodybuilding, then kettlebells and/or club. There is a lot of shilling with kettlebells and clubs, for example you might come across the "what the hell effect" which personally I think needs to be better quantified. If you come across a guy on youtube or whatever who only trains with them, be wary. There's still value to be taken of course. Personally, I think the WTH effect is because of the "jack of all trades (master of none) quality of kettlebells and clubs, the average joe will get exposed to some deficiencies whilst training with them. For me, this was about rotation both hips/trunk and shoulders. Training aside, the value proposition for kettlebells, less so clubs is very good. You can do a lot without spending a lot of money or taking up space. This will depend on where you are with your training/physical ability but roughly speaking I'd start with a pair of kettlebells the total weight of which is roughly the same as your 5rm OHP. Then focus on the clean and press whilst playing around with other lifts. Ideally, you'd pair this with a chin up bar, and even more ideally, one that has dip bars too. It's slippery slope to "..and then you have a full gym" but you could then get 1 or 2 adjustable dumbbells for isolation work, or get a club. One downside with clubs that I've found is that I started with a 12kg, made good progress, got a 20kg that I just couldn't do much with at all, got a 15kg club, but it was only after a few weeks that I was able to move onto the 20kg club. I don't really use the 12 and 15kg clubs anymore. Economically, it's interesting, and because they are more niche they aren't as cheap as kettlebells. I don't post here much but when I do, it's normally to talk someone out of getting dummbells for a minamalist home gym and telling them to get kettlebells instead.
>>77342378>you'd pair this with a chin up bar, and even more ideally, one that has dip bars toorings are the most minimalistic and cheapest solution for that and arguably they are better than static bars, especially for dips
>>77342149They don't build endurance tho. KB training doesn't increase vo2 max, even stuff like long cycle.
>>77342799You build some.Weighted carries are a main KB exercise nowadays.No way you dont build SOME (keyword) vo2max with light long rack carries, or light circuits.
>>77339662I got a 10kg club at home and swinging it in a two-handed mill pattern puts a lot of tension all around my core while the club is behind me. When it's horizontal I can feel some tension in the legs and some in the core. During the low swing, my biceps/forearms and glutes/low back tense to keep from letting go of the club and losing my balance, respectively. It's done a lot for my obliques and cardio, and helps a lot with healing the joints and spine via forcing you to tense and relax the right muscles when necessary.Just as an example, I hurt my back (just a small but persistent ache) while doing pullups. It went away real quick when I added low club swings to my workout and went back to doing pullups with an already prepped core. I highly recommend you and anyone lurking buys a cheap 15lb/7kg club and learned two-handed club movements. It's a great prehab/rehab tool, it's good for cardio/grip training, and it's fun.
