Ron plays with his new toy, the Mace. Using basic techniques with the mace while also utilizing the Bosu, you can create a lot of dynamic tension. You’ll build core strength and improve balance. A challenging exercise that is a lot of fun to try.

Oh, yeah. A mace. Why? Why not. An upside down Bosu, I think trouble’s brewing. What do you think, kids? First, we’re going to go over the two basics of the mace. The shovel, right, just like you’re shoveling, you get down on your scoop, and then we’re going to come back and axe handle. So you’re going to bring it around, and bang. Switch sides, around, boom. Control it down, really using your core. Instead of slamming it, like they do in the Tigers, sure that looks real cool in the CrossFit place, but we want this dynamic tension.

Wham, boom! Just like that, OK? And then you can add this. Scooping, scooping or shoveling or whatever the hell you want to call it. You can also increase the dynamic of that by really just shooting that out, shooting that out, changing the fulcrum of the weight. Here at the Hanzo Ranch, I have got far too much time on my hands.

I am sad and lonely character. My cameraman, snow, I can ride my motorcycle, that’s pretty much it. What I decided to try today is, take our fine new toy, the mace; you can get from my friends at Onnit by the way, I hope they are my friends, and we are going to get on BOSU.

Mr. Cameraman, get back, let’s see what we have got here. [grunts] Yeah! [laughs] Just like that, so, try to do too much at once, back up here. Come up like this, get your mace in front, just like that, you can switch your weight… Boom, just like that.

All right? It causes more dynamic tension here. You can practice mini swings, credible dynamic tension on the legs. What’s this word, “dynamic tension”? I need to create a different word. There is drunken monkey in Kung Fu, this is kind of like staggering mace in Texas [laughs]

And over, or you can shoot back. Over, hold your hands out. Boom! Squat! Ooh, that’s a good one. So on and so forth. What do you think, guys? I’m sweaty. Let’s come back later.