Heavy Club - Single Hand Alternating 180 degree Pullover - Mill Mastery 

that mean a lot coming from an athlete of your pedigree. thank you for your kind words sir. let me know if you want me to cover something specific.

gotta emphasize that aspect. humans are unique. we should train to our strengths.

Mark Wildman Watching through many of your very instructional videos... enjoying the learning. My reflection is very frustrating when considering unevolved references from my early days of training from the Army, sports, martial arts so on through to supposedly advanced modern technique in gyms, sports halls and professional trainers. The matter is that adages such as “no pain, no gain” are still persistent and stubbornly embedded in practice and mindset. Much accessible traditional training today is predictably corrupted with something modern or ‘Merikanized as a feature distraction nonsense seemingly for a wider appeal and general acceptance. This departure from sound traditional knowledge makes no sense to me. In quiet times I’m kicking myself for not rejecting this whole moderne issue years ago and seeking a deeper and more fundamentally sound training guidance from original and proven sources and traditions. Keep up the good work. Stay consistent with your message - I like it!

solid plan

I'm on it!

@@MarkWildman Mark I started with a 45-pound club and can do two handed shield cast, single arm swings around one side of my body and alternate, I can you outside swings to single arm pullover back to outside swing. Two arm inside and outside circles and inside pendulum circles. I cannot yet perform a inside circle to clean without involving my other arm. Any outside circle one-armed forget about it. Also have my in between swings I just still need a noticeable amount of assistance from my other arm to get it Into a clean

@@MarkWildman eat when I get good at that rotating pullover

SAME.

Fantastic

What weight did you start with, sir?

@@TheFury295 15lb

Tony G I’m 61 and started first week at 7.5 lbs, now using 11.25.

@@billbuyshouses7077 I'm 55. I've ordered 4, 6, 8, and 10kg clubs. The 10kg (22lb) one just showed up. I plan to follow Mark's recommendation for starting with the lighter ones, but just for shits and giggles I decided to do some one arm circles with the 10KG. I can do it properly, but no where near the quantity of reps for a 'proper' 10 minute session. It will be good for two handed exercises for the beginning......but I love the feeling of the mechanics. I can definitely feel the value of the movement.

Thank you for watching

Good stuff

glad it helped

​@@MarkWildman Yeah, that was a big help for me too.

it really is the best. i keep looking for something better and i can't find it.

Glad it was helpful. did i make this video for you. i made it for someone by request but i can't find the original comment now

Mark Wildman it was for me! I was having trouble with the reverse mill. I did two sets of these 180 alternating pullovers and was like oh... that’s how I have to swing it! Was able to do the reverse mill on the spot. Super helpful! You are the man.

@@grantedfornow glad it helped. everyone seems to miss this part but its super super crucial

@@MarkWildman Some weeks ago, I asked about a progression to help improve my mill, and you said you'd add it to your list. This exercise seems to be an important part.

im gonna try to keep it going. my goal is a video a day. for a year

combine it with inside and outside circles... and you will be golden

Those are already getting pretty tight! Will keep it up! Thanks a lot Mark!

gotta do it. otherwise the youtube trash talk is crazy

Save the heavier club single arm for years 3 plus. Use the heavy clubs for 2 hands until then. There will be long progressions in the app coming up

it varies. its very hard for your abs to go off during a club exercise. but the glutes will alternate firing as the weight moves to stabilize different parts of the motion

That’s a custom club from knightfx

@@MarkWildman nice thanks

clubs are proto movement. maces are more specific movement. i always teach clubs first. if you are good at clubs, mace is an easy adaptation. the converse is not true

Only took me 10 years to figure out how to get people to do it in 2

@@MarkWildman I would strive for Wildman Athletica Certification...

it will help with almost everything

@@MarkWildman I was convinced enough to go ahead and buy my first club.

This is what I have been doing and it's killer. Hardest part of the SH program in my opinion. 5 inside + 5 outside Left and the same for Right is on set.

i'll make a video.

Thank you!!!!

I'm new to clubs myself. I'm pretty happy with the Body Rip clubs on Amazon

@@ohnioe I second Body Rip from Amazon are good.

ask Sports Therapy Scotland. Dave would know

yes. do the 2 hand versions and build to 4x of what you want to accomplish single handed. then go to single hand and start at 50% of what you want to accomplish

Mark Wildman Thank you, I really, really appreciate the work you are doing here. This is the first time in my life that I’m excited about workout. And the best part is that I can do it at home, and it’s really cheap. Thanks!

I've been wondering this, too. Too bad no one answered. I do think it's supposed to be one pullover and back that counts as one rep.

Starting my in-pendulum, out-pendulum, 180 rotating pullover program today. Couldn't find an answer either so I'm gonna count "there" and "back" as 1 rep. Would be nice if we could get a definitive answer on this from Mark.

I think every time you go back is one. With two hand every time I go back I count as one.

I would count 1 rep when I finish both directions with my arm. Inside and outside = 1 rep (or you can start outside and inside)

that seems like it will work out fine.

@@MarkWildman Thanks very much Mark.

sure. don't drop it. make marks on the handle where your grip should go so you don't smash your toes

@@MarkWildman Thank you Mark!

15 lbs

probably.. they strengthen the s*&t out of the rotator cuff. this could comprise maybe 20% of an arm wrestling program

@@MarkWildman What weight would you recommend someone starts with?

@@TheSuperMerc 15. video coming this week

100 percent

@@MarkWildman I PR’d a 1/2 Ironman swim by 7 min faster than expected with regular KB, mace & club training. Only got 10 swims in 6 mos leading up to the race. This stuff works amazingly well. I need to get to a seminar. I’m a DO, a Coast Guard doc & PM&R is my specialty

good.

FYI; I finally got my shirt like the one your wearing in this vid. Will buy more. Thank you.

Hahaha

of course i can. my left side is actually better than my right. can you

i await your reply

Only if you do it right