White Lion Athletics

It's your Vocation. Take note.
Open the Realm of Possibilities.

What if you were told that it is your human obligation to be as strong as possible?

Not as strong as anyone else, but the strongest you can be.

This is not your job.

It's your vocation.

Bringing your strength into the world on your own terms leaves the mark only you can make.

Shout-out to for bringing it into the world in the form of these 32kg Single Arm swings 🤝🏻

TRAINING My session plans didnt call for a new PR attempt for quite awhile... but then some absolute crankers and the FOMO of King of The Swing 3 (my own fault for wearing the shirt, their fault for posting awesome athlete bios all week) got me motivated to throw plans out the window and see what I can do with this absolute hog of a mace.

16 total reps (these 10 in the middle the cleanest) for a new personal best.

Im working towards a goal of 35kg single arm swings before February 2028. I mapped out my sessions all the way until then with a reasonable projection of progression. Pleased to see that I'm about 7 months ahead of where I thought I would be!

When I first got into Steel Mace training manufacturers didnt even carry mace above 25kg. I will always have so much love for for expanding what's possible and forever making new toys for me to chase.

have the King of The Swing 3 event this weekend. Ive been watching (and helping) people prep for it for months now and I cant wait to watch along as some monster take the platform and put up some amazing numbers!

Steel Mace Insights.

A strong personal practice doesn't mean you're ready to coach others.

The abilities required to bring a Practice to someone else in the form of a message that can be understood so they can develop and created on their Practice on own terms is a unique skill set that requires more than just being "good at the thing" you're trying to teach and coaching.
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We have not only experienced the coaching of Kristin O'Brien 🇨🇦 we've also seen the results in others.

The message in the post ⬇️ is 💯.

TRAINING from Kristin O'Brien 🇨🇦 Watching my students grow is one of the best parts of teaching. 🖤

Seeing movements that once felt impossible become smooth, confident and theirs… that’s the good stuff.

I’m ridiculously proud of the progress these humans have made, not just in their mace skills, but in their confidence, patience and willingness to keep showing up.

It’s a privilege to be a small part of their journey. To teach, challenge, learn alongside them, and watch the practice evolve with every class.

This is why I love Steel Mace Flow. The mace is the tool, but the people are the magic. ⚔️

Want to flow with us? Come join my virtual Steel Mace Flow class.

Flow with my 5kg White Lion Athletics steel mace and use code FITNESSJUNKIE for a discount.

Questions about Mace Training.

Even though an answer might be temporary (because we're always learning more), we have a number training videos with answers to questions about Steel Mace training.

What muscles are working when you swing a steel mace?

What weight should I start with?

Can I swing a steel mace indoors?

Can you train your lower body with a steel mace ?

These are only available few that we answered.

Shout-out to everyone that have asked the questions, we appreciate it!

Rotational strength starts with hip and core stability.

The Half-Kneeling Kettlebell Woodchopper isolates your trunk by taking lower-body compensation out of the equation. This forces your obliques, hips, and upper back to coordinate through a true diagonal plane of motion—essential for athletic power, swinging, throwing, and everyday spine resilience.

Form cues to keep in mind:

Squeeze the back glute to lock your pelvis in place.

Move the kettlebell diagonally across the body with control.

Resist the urge to rotate through the hips—keep your chest tall and movement crisp.

Looking to level up your strength gear? Check out our cast iron and competition kettlebells at the link in bio / shop section.

Stuck with stiff elbows, tight ankles, or restricted shoulders?

Here’s a quick look at DJ breaking down how to use the White Lion Athletics BOA Wrap at NXT LVL Performance during the NXT LVL Games.

Why Compression Flossing Works:Tissue Shearing & Adhesion Release: Wrapping the joint under compression and moving it through active ranges of motion creates mechanical shearing against fascial layers, breaking up restrictions and improving glide.

Joint Mobilization: The compression helps center and mobilize the joint safely through movement.
The Blood Flow "Flush": Restricting blood flow temporarily for 1–2 minutes causes a massive rush of fresh, oxygen-rich blood to flood the tissues the moment the band comes off—speeding up recovery and easing soreness.

How to Use It:Anchor and wrap with roughly 50–70% stretch, overlapping the band by about half on each pass.Take the joint through 1–2 minutes of active movement (flexion, extension, rotations).

Remove the wrap immediately to restore full circulation.

Grab a pair of 7ft BOA Wraps online or stop by the shop in Winnipeg to try them out in person!

Have you worked floss bands into your warm-up or recovery routine yet? Let us know below! 👇

Build Crushing Grip Strength with the Cannonball Kettlebell Row

Quick gym hack for your next pull day: loop your suspension straps through a pair of light kettlebells instead of rings.

Gripping the bell like a cannonball turns standard bodyweight rows into a serious grip and forearm burner while still hammering your lats, upper back, and biceps. It’s an efficient way to build real open-hand strength inside movements you’re already doing.

Rig a pair to your pull-up bar and feel the difference.

Drop a 💣 in the comments if you’re adding these to your routine!

The Ultimate Grip Test: Kettlebell Cannonball Pull-Ups

Take your pull-ups to the next level with this simple setup.

By running your gymnastics straps through a kettlebell and gripping the sphere like a cannonball, you completely eliminate the handle advantage. This forces your fingers, thumbs, and forearms to work in overdrive to maintain friction while your back and lats handle the pull.

It’s one of the most effective ways to build brutal open-hand grip strength using movements you’re already doing.

Rig one up on your rig or pull-up bar and let us know how many reps you can hit! 👇

What an awesome Saturday at NXT LVL Performance in Winnipeg for the NXT LVL Games!

Dozens of incredible competitors showed up to throw down and put their strength and endurance to the test. Ryan and DJ were on-site introducing athletes to the benefits of steel club and kettlebell training—putting people through the paces with brutal tests like the steel club iron cross and heavy double kettlebell suitcase carry holds.

Huge shoutout to everyone who stopped by our booth to try something new, challenge their grip, and chat unconventional strength. Winnipeg’s fitness community came out in full force!

Did you get a chance to test out the clubs or the heavy carries on Saturday? Let us know in the comments! 👇

Level Up Your Grip: The Suspended Cannonball Kettlebell Row

Swap out your gymnastics rings for a couple of kettlebells next time you set up for bodyweight rows.

By looping our straps through 6kg kettlebells and gripping them like little cannonballs, you’re hitting your lats, back, shoulders, and biceps while forcing your hands and forearms to work twice as hard. It’s one of the easiest ways to build serious open-hand grip strength inside movements you’re already doing—no extra accessory sets needed.

Rig a pair up on your pull-up bar and give them a run on your next pull day.

Let us know in the comments if you’ve tried this variation yet! 👇

Whether you're locking out a heavy deadlift, setting tension before a squat, or driving off the bench—every major strength movement relies on a "standing plank." 🏋️‍♂️

If your trunk isn't locked down, force leaks and performance drops. Master full-body tension from the feet up, and watch your main lifts skyrocket. ⚡

Which lift do you struggle to stay tight on? Drop it in the comments below! 👇

Save this reel to review before your next heavy training day!