“This shield is composed of a unique alloy of Vibranium, steel, and an unknown third component. It is virtually indestructible. It is as much an offensive weapon as a defensive one for Captain America. Cap uses it against his enemies, mainly, by throwing it at them and can perform mindbogglingly impossible tricks with it.”– Captain America’s shield

To review, the term, “Djuru”, means, “The Motion of Many Motions”, according to Silat Master, Paul De Thouars. Iron Djuru is a resistive form of mobility designed to strengthen connective tissue and muscles in positions that are not common. In other words you are in position of compromised leverage and vulnerable to self created or outside force overcoming the integrity of your body. While these drills build strength, they are not optimal for overall body strength. The big push, pull, squat, hinge, carry, etc, would be the focus of incremental increases in external overload over weeks, months and years. However for optimizing, maintaining or restoring youthful motion and resistance to injury, Iron Djuru are a good choice, but certainly not your only choice.

Iron Djuru #3 is not some unusual, exotic, movement. It’s kind of well known inside the kettlebell conditioning circle. [not so much the kettlebell sport or GS realm] It’s the combination of a Kettlebell Arm Bar, Turkish Get Up and Windmill. It takes the shoulder through a dramatic range of motion that encompasses not only movement, but stability. On top of that it increases strength in the torso, legs, abdominals, hips and hinging muscles. Your grip will even be challenged. The time under tension is great. The increase in pulse, respiration and breathing is challenging, but this won’t turn you into the next half marathon champion. It may however, allow you to train for half marathons with less aches, pains and injuries.

There are three parts. The first is the Kettlebell Arm Bar. It’s a stability and mobility drill for the upper body. I won’t complicate things with the subtle nuances at this time. You can attend a workshop and drill in person with a notebook at hand to do that. What I’ll display is a video clip of just the arm bar portion.


The second part of this drill is the Turkish Get Up. This drill is getting very popular. It will do a lot of things but it won’t make you walk on water. It’s nice to keep in the mix to kind of keep track of tightness, weakness and unstable positions. Once again here is a video of Jeff Martone talking you through the Turkish Get Up.

The last part is the Windmill. This drill is simple yet it requires a very specific mindset based on hinging the hip. It has a tremendous effect on upper body range of motion and of course lower body range of motion.

 Now you have the three movements. Putting them together in a seamless flow require practice. If you are under duress, it will be more difficult to learn. The idea is to break each segment down into bite size chunks. Practice frequently with adequate rest. Don’t practice fatigued. Frequent/Fresh is your motto.

This is not a high repetition exercise. Do only one per side, rest and repeat. Eventually you may do FIVE left and FIVE right, alternating sides. When you are adept, you may learn new skills like bent presses and Sots press, then do a free form like Max Shank does below, using a barbell.