Unconventional training, for fluid strength, durability & longevity.

All things Kettlebell, Steel Mace & Bodyweight training.

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PERSONAL TRAINING

Coached by industry expert Steve Shannon
In person (Les Mills, Hamilton, NZ)
Or live video (zoom, facetime)
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Become a fully certified steel mace instructor
Learn the principles of mace training
Become proficient in mace movements & coach others to do the same
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Services

“COMS Fitness methods have been a valuable addition to my routine. I wish I had this type of functional training earlier in my career.”

Liam Messam

- All Black 2008 - 15 / Pro Boxer -

How to do the steel mace 360 (a quick guide)

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COMS Fitness

How to do the steel mace 360 (a quick guide)

Here's a quick guide on the 360, for those of you that are just starting your mace journey. I hope you find value in it. Note: I purposely did not state which hand goes on top in relation to the direction of the 360. While I was taught (and teach my students), that the top hand points the direction, for example; right hand on top = casting over my left shoulder and vice-versa, there are a number of highly skilled instructors that teach the opposite. Neither is right or wrong. Once you're comfortable And have a foundation within your first style, explore another, variety is the spice of life. Time codes: 0:00 Intro 0:14 Starting position 0:29 The metronome 0:40 The pendulum 0:53 The 360 1:24 Last pointers

How to do the Turkish get up (a quick guide)

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COMS Fitness

How to do the Turkish get up (a quick guide)

The Turkish get up is a staple in my training, and for good reason. It develops full body strength, stability, coordination, and mobility, plus it's great for shoulder prehab and rehab. It's a great example of strength as a skill, and with 5 of the 7 primal movements within one exercise, plus the chaining of these movements, it's en extremely effective practice in strengthening the nervous system. The carry over to athletic performance is huge. Note: The hip bridge is an optional addition. I do it and teach it to my clients.

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COMS Fitness

Master the hardstyle kettlebell swing

The swing is a fundamental kettlebell movement and one of the big 6 movements that anyone training with kettlebells needs to know. When executed correctly it is a practice that will build a superior posterior chain, explosive power and serious grip strength. In this video you will learn the key components needed to dial in your technique and take your performance to the next level. Timecodes 0:00 - Intro 0:14 – The ballistic set up 0:24 – The hike pass 0:33 – The dead stop swing 0:43 – The hard style swing 1:06 – The drill

How to do the steel mace Battle Lunge (including the uppercut & half Battle Lunge)

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COMS Fitness

How to do the steel mace Battle Lunge (including the uppercut & half Battle Lunge)

Here's a breakdown of the Battle Lunge, including the uppercut and half Battle Lunge. All movements I use on the regular in both my own training and that of my clients. Time codes: 0:00 Intro 0:20 The Uppercut 1:17 The half Battle Lunge 1:46 The full Battle Lunge

Kettlebell swings: Bent arm vs straight arm

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COMS Fitness

Kettlebell swings: Bent arm vs straight arm

Bent arm aka T-Rex swings vs straight arm hard style swings. While there's a few variations of the swing, these two are the most common I see. In this video, I give a quick explanation. Hope it helps.

How to do the kettlebell clean (including the gunslinger aka low pull)

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COMS Fitness

How to do the kettlebell clean (including the gunslinger aka low pull)

In this post, I do a quick breakdown of the low pull (gunslinger) which is the precursor to the clean, the clean and some common issues with the clean and how to fix them. I hope this helps! Time codes: 0:00 Intro 0:18 The gunslinger 0:44 The clean 1:12 Fixing common issues

STEEL MACE ACTIVATIONS: The unseen tension techniques

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COMS Fitness

STEEL MACE ACTIVATIONS: The unseen tension techniques

There's a saying in the mace world, "Make heavy light. Make light heavy" - Esik Melland (the original Onnit master mace trainer, founder or Viking Ninja and head of fitness at TACFIT) Meaning, through greater skill, we can move heavier loads more efficiently, and through optimal tension, we gain greater muscle recruitment. The second part is in reference to the 4 "activations" we use in mace training, crush, rip, snap, and twist. Activations are a variation of the irradiation effect and a way for us to get more out of our mace practice, even when working with lighter mace. Now, the next time I post and say "crush activation," etc... you'll know what I mean🙂

Steel mace switches: The key to combos & flows

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COMS Fitness

Steel mace switches: The key to combos & flows

Steel mace switches are the key to smooth execution when it comes to combos and flows. While there's almost an infinite number of ways you can switch hand positions in mace training, in this video, I break down my top 6 picks for steel mace most useful switches. Time codes: 0:00 Intro 0:14 Basic front switch 0:30 Over under to double over switch 0:52 Prayer switch 1:06 Joust switch 1:24 Bayonet switch 1:35 Top switch

About COMS

ABOUT COMS FITNESS

Founded in June 2016 by Steve Shannon, COMS Fitness is your go-to destination for personal training and education in the fitness industry. We specialize in unconventional training methods, with a strong focus on kettlebell, steel mace, and bodyweight training. Steve is a recognized expert in the field of unconventional training. A industry educator and presenter and has been invited to share his expertise at prominent events, including the Exercise NZ conference. Steve also conducts workshops, to upskill other fitness professionals for industry renowned brands like Les Mills, BFT, and F45. Steve is also a husband to a beautiful wife, a father of three amazing kids, and starting at an early age, a multi discipline martial artist. Now in his late 40’s Steve has a passion for Judo and continues his pursuit for knowledge. Whether you're a fitness enthusiast looking to elevate your workouts or a professional seeking knowledge and inspiration, COMS Fitness is here to support you on your journey. Unlock your potential with COMS Fitness – where unconventional training meets exceptional results.

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