It was stone lifting time at MosLadder the other day, and it was wicked. The workout consisted of stone lifts and throws (with lighter stones) done in a circuit for 3 rounds.
This workout is great for building strength and power. Although it is short, don't be surprised if 3 rounds of this leaves you sore for a couple of days. In the videos below I am throwing stones from 20# to 50#, and lifting 93#, 111#, 113# and 133#.
For the larger stones, I lift it like an Atlas stone and once it is at chest level, I push throw it off my chest with my whole body.
Here is the workout:
Homemade Mace Swings: I have this homemade 'macebell' made of galvanized steel pipe, filled with rocks and topped off with a couple of plates and a flange. It weighs about 20 pounds. I started with this as a warm-up, then decided to keep it in to pre-exhaust the muscles.
-Side Throws: Throw all lighter stones, run out and throw them back with the opposite side.
-3X lift: Immediately run to heavy stones and lift. Pull the stone to your lap or straight up and to your chest, get your hands behind it and execute a push throw driving from the ground up.
Repeat for 3-5 rounds. For clarification, watch the videos below. Have fun!
Complete your home gym with the perfect suspension trainer or gymnastics rings: