Mark what movements would you suggest on building better "shoulder pack" abilities? Currently i have forward/rounded shoulders and get some left shoulder impingement around my front delt/clavicle area and do not have the same range of motion overhead that my right shoulder has. Does Mace 360 + KB Press sound good? or would a club same side cast + KB press be better?
Do you have access to a rowing machine or resistance bands? Once you use one of those to engage rhomboids, lower/mid traps and latts by using a rowing movement and latt pull down type movement, it's easier to then feel those muscles activate in other movements. Key is using the muscles of the back to do them rather than the arms. Then, for example I feel them particularly in club bell outside circle on the push out, inside circle on the catch pull in and kettle bell overhead holds at the top of the press. The smaller muscles of the shoulder might respond better to other resistance band external rotation of the shoulder movements too. Also maybe look up arm wall circles for the ROM.
Mark, I had asked a long time ago why there’s not a reverse shield cast and u said it’s hard on the shoulder? Can u maybe make a video or be more specific on why the exact same motion only done in reverse can be bad for the shoulder? It’s basically a gamma cast without the support hand? I don’t understand…
It’s also the movement of an arm break / shoulder dislocation in wrestling arts. That’s why we don’t do it any where near the weight that we do shield casts with. There is a slow version but not a high rep fast version. This might be a good topic for a video
@@MarkWildman Absolutely a great idea imo. Perhaps a series similar to the reviews of the basics but in the opposite direction where you could go super in depth nerd level on various topics that pop up from the Q &As?
@@MarkWildman Hi Mark / And Y I'd like to bump this one as a possible video. In the ( mace gama / 360 / 10:2 ) video, the top hand alternatively goes over the far and near shoulders. So, for arguments sake, if that bottom hand got removed, it would be say a one-handed gama-cast ( alternating one-hand shield cast & reverse shield cast or 360 & reverse 360 ). Obviously the weight gets dropped down here, which was mentioned above. The club shield-cast does get drilled as a standalone, as does the mace 360, i.e. not as part of a gama-cast. Yet the reverse shield-cast ( reverse 360 )never seems to get a drill, it just appears in the two-handed gama-cast ( video mentioned) , but the difficulty of going over that same-side shoulder is still there, even with two-hand, would that be fair ? Additionally on discord there was a question, to do with the physiology of shield-cast over the same-side shoulder, and why it feels like it does. Suppose it must have to do with restricted scapula rotation / humeral head clearance or something ! So maybe as you suggested earlier, this could be worthwhile discussion, I've seen it come up a good few times. Thanks for considering 🙏
When you say to do a cycle with 3 different weights do you mean working up to 20 sets of 5/5 with a weight before moving up in weight and progressing from 4 sets of 5/5 to 20 sets of 5/5 again?
If I'm already doing the 2H Mill Squat program 2 days a week and SA Club 2 other days a week. I assume I should keep a mace 360 program on different days than the other 2 programs?
