3 Exercises To Eliminate Back Pain

Incorporate simple, fundamental human movement patterns to fix the wear and tear of everyday life.
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[@bigcountry2359]

This couldn’t have dripped at a better time!

[@domzbu]

I’ve had lifelong back pain as an adult and am 45 now. Club swinging for 2 years now, still just doing the basics, and my back has never been as pain free and strong. Mark is the man. I’d highly recommend an in-person personal trainer for a couple sessions though, if you can find one, and be very gentle and cautious when progressing in weight and complexity.

[@CarbageMan]

Interesting. You commented under mine, and I also had an experience you related. I have less back pain, though I didn't have much, and I have less neck pain, which is a huge deal for me.

[@domzbu]

@@CarbageMan great to hear this dude. Marks neck mobility video is really excellent too.

[@CarbageMan]

@@domzbu Yeah, I do those neck mobility exercises before every workout.

[@jasona9351]

Hey guys what would be a good weight to start with 5 pounds ?

[@CarbageMan]

@@jasona9351 I started with five, but if you're planning on building up, you should consider the AdexClub, which starts at or under 5 pounds depending on which one you buy. I think the Wildman Edition handle alone is 5 without the screwset. It seems expensive, but you can add 1.25 pounds at a time using the Wildman Edition AdexClub, and you don't really need to buy any more clubs after making the initial adjustment. If you start at 10 sets of five reps each side for each exercise and work up to 20 sets by adding a set each time, you can smoothly work your way up. Then you add weight and drop down to 10 sets again, etc.

[@peterbruck4363]

It's great to throw in these type of videos from time to time. Kudos.💪🏼

[@Lardfist0]

Great video as usual. Always trying to help people for free 😊

[@maxpower8052]

Excellent!

[@richardhansen3950]

once again, a simple kick-ass video. Thank you

[@peterm7348]

Thanks Mark I’m going to ease into these again … been looking everywhere and the simplicity is unrivalled

[@tariksobakahand9858]

Excellent video.

[@swingcorekettlebell]

Thanks for posting ! So efficient as usual ! 48 years old and feel good

[@CarbageMan]

These are my core exercises, along with kettlebell halos, swings, around-the-world and inverted goblet squats.

[@cioran1754]

It's all built in ! Decksquats hammer my core also :)

[@a.lame.username.]

I've been preaching this to people for a few years now. Sadly, nobody seems to hear me...

[@sanposurustu6458]

Thanks Mark, but I think your hip mobility exercises from a while ago already eliminated my back pain. And I thank you Sir.

[@MarkWildman]

Little column a little column b

[@ccclaw13]

​@@MarkWildman thank you so much man. I picked up Wildman Mobility and Introduction to Heavy Clubs in December. Started with a 15lb club and basic kettlebells. Recently upgraded to your adjustable club and kettlebells. I start every workout with your mobility course, then alternate between your heavy club swinging workouts or Joe Daniels kb workouts or yours, I've lost 80 lbs as of today! Haven't felt this good in years! Back pain eliminated

[@JosephAlanOliveros]

these are the 3 club bells exercises that I injected into the Tetris of Training 3 (Basic Kettlebell combined with Single Arm Heavy Club). definitely benefitted from these exercises and the 3rd part of the Tetris of Training.

[@tbon17]

Hi Mark, thanks for the upload, are you at McKinney falls just outside Austin? I know you’ve posted videos of these movements with kettlebells, and I assume it has the same general effect on the body? Thanks!

[@capthappy345]

Nice! Doing it 2morro

[@unnaturalatrophy8443]

Can you do a similar video but for shoulder pain?

[@marksteven6116]

Very good I need I for knee pain worn out

[@hartwiglassnig3021]

I think, Mark recently posted a video on knee stability training: kzbin.info/www/bejne/bGSqmWqriNeAgJo

[@everythingbutthegym6130]

Mark what are some books on this topic? I would love to read them.

[@fishtung]

are you able to do one for shoulder pain?

[@Muenchies]

Does that handle have knurling? Is that a new ADEX prototype I missed or that hasn’t been mentioned yet?

[@RussellTLittle]

I do these after longer hikes. Within 2 minutes back is free’d up

[@lukekent9687]

I have a 2kg 4kg and 6kg club. The 2 is very light and easy for me . The 4 is a little challenging with my weaker hand but doable. The 6 is hard even with my right hand which is stronger. I cannot afford the adex club which I know would fix the issue of progression but can you suggest other strategies to progress to the 6kg? Just more sets? I am not conditioned and very overweight but I'm making lifestyle changes and taking actions to get healthy. I also do a full body gym session a few days a week targeting most of the major muscle groups. Any advice you could give to help me progress more with clubs would very appreciated! Thankyou for your great work

[@a.lame.username.]

If you follow marks nerd math programming I think you'll find that once you can push out 20 sets of 5 reps on each exercise (600 reps total) without putting the weight down, then, moving up a weight is much more manageable.

[@cioran1754]

What I'd do, so you know, take with a grain ! Because the 2kg is easy to handle , add serious amounts of complexity with single-hand 2kg sessions. ( fun light day) , mills ; super mills ; super pendulums ; whatever is complex and challenging to master at the time for the weight, ok super. Because the 4kg is current challenging weight, ramp up to serious volume with the 4kg on the basics, circles and shield ( heavy day ), then density cycle it, progress to timed non-stop sessions e.g. 10 minutes ( 5 min L / 5 min R) Because 6kg is currently too much for single-hand volume, figure challenging 2-hand sessions with it ( medium day? But maybe light--ish ) , BOS ?, to get a good feel for handling this club e.g. two-hand mills; moves with squats / lunges, for time with a 6kg, would be good workout ! For a couple of weeks, test the different ideas, monitor HR maybe, then write out the programme decided on, monitor it, have a great time and review it all in 8-12 weeks. I'd expect at some point the 4kg volume with the complexity / novelty of the other sessions mixed in would have me able to start progressing the single-hand 6kg. After I'd got more experienced, and with the same clubs, I'd look at introducing doubles work, e.g. could utilise the 2kg + 4kg together to continue to get use from the 2kg.

[@cioran1754]

Hi Mark, during a shield cast, is there a case scenario for not moving the opposite shoulder towards the club? i.e. keeping the shoulders / torso strictly squared.

[@pulltaboo]

With the lighter clubs it's easy to get away with a "hard style" approach, but a heavier one will force you to move the opposite shoulder.

[@cioran1754]

@pulltaboo ah, wasn't thinking of it like that, reminded me of the anchored version of the shield cast also ( hardstyle progression ), so turning shoulder aids the swing in this picture, I was stuck on thinking of it as way of making space behind the back. Nice thanks. edit: realised that doing a non-technical mill prep exaggerates this movement towards club and feels similar to a mill, after the inside-circle catch the shoulder / body is fully turned towards the club-hand side, the shield-cast then swings behind as you rotate back for the next circle.

[@a.lame.username.]

Nice.

[@alanmiller6110]

Clubs have different handle sizes. 1” vs 1.2” for example. What determines choice? Is there any training advantage to thicker club handle? Thanks

[@pulltaboo]

Freudian jokes aside, handle thickness seem to largely depend on a school of swinging. Lighter ("Indian") clubs are often held between fingers, hence the thinner handle. Heavier ones are held with a full grip, so the thicker, the better. Unless, of course, you train for a specific activity, in which case you should choose a handle that closely resembles your "real" tool. And if you like uniformity in your training gear, you can get a MW edition club with a 1.5" handle that resembles the thickness of a competition kettlebell.

[@lordhunter_ost]

This is how you git gud in life

[@vkramar]

Hello, Mark! It is very hard to find heavy club in my country. Is it possible to adapt this exercises for back to use kettlebell instead?

[@cioran1754]

There's videos on kettlebell inside/outside circles ( + press ) ; pendulums ; kettlebell halo ; kettlebell pullover. I remember the kettlebell circle cleans and press were fun ladders ( the way you rotate into the press especially on the outside ones ) , even if the knees were a little worried !

[@lukekent9687]

Can you find a small sledge hammer? I started on one of those

[@cioran1754]

@@lukekent9687 what happened then?

[@lukekent9687]

​@@cioran1754 after using a sledge hammer my clubs arrived and now I use them

[@cioran1754]

@@lukekent9687 nice bridging idea 💡

[@GRINN]

Holy moly is that a prototype for the bells of Steel Club?!!! (it has Knurling on it and looks like it has a powder coat finish?) I could be way off, but i heard people saying there we're making something like that, and I really hope it's around the same price as the adjustable kettlebell, especially if they do that clever thing with the weights and shipping!

[@pulltaboo]

Looks like MW edition Adex with a 5lb plate (or printed spacer) to me.

[@unnaturalatrophy8443]

@@pulltaboo Adex hasn't done knurling before though.

[@ccclaw13]

Holy cow good eye. I didn't even notice until you mentioned it. My original 15lb club had knurling and I liked it. I love my MW adjustable club but sure would be nice with the knurling

[@markbroad119]

Is this the universe's way of telling me to chop wood for next winter? 😂

[@mhitos7722]

what name is this tool you use?

[@lukekent9687]

It's an adex adjustable club. Likely his signature model

[@unnaturalatrophy8443]

@@lukekent9687 Has knurling though. Either it's custom or a prototype.

[@utubepunk]

What should I adjust if I'm getting a tennis elbow sensation & tightening in both arms after doing many shieldcasts?

[@rydakule]

That sounds pretty normal. They’re going to work your joint structures in a way you probably don’t normally use them. If it’s just a sensation, it may just be mild soreness from over training. I would highly recommend starting with a light weight and progressing through volume cycles slowly. If you over do it, you will hurt yourself and you won’t be able to train. I’ve made this mistake before but with kettlebells.

[@domzbu]

Learn to relax the arms as much as poss on the back section behind the neck, let gravity and momentum do the work for you at that part. Work the `butchers block’ stretch to increase mobility and trust in this position. Get a personal trainer with clubbell experience to guide you and spot your form, if possible.

[@domzbu]

@@rydakule exactly this. I tore up my triceps early on with trying mills with bad form and too fast a progression. I swing 8 and 10 kg now but only basics and not mills yet even with the 4 or 6. Patience with clubs and maces is crucial. Build up skills and strength over years not weeks.

[@CarbageMan]

What you may find, as I did, is that your connective tissue lags behind your muscles. In that case, you should give yourself more time between sessions (if you're doing it every other day, maybe every third) and be more conservative when adding weight. I had issues first with my rotator cuff, then with triceps tendinopathy, so I basically just had to lighten up and give myself more time. I also found that taking colostrum helped. PS: After reading other comments, that's another important point. If you're used to Nautilus machines, barbells and dumbells, you'll find that momentum exercises are more potentially destructive -that- than those you may be experienced with.

[@thenrie98]

You also need to try real hard to get your thumb down to your collar. One round I noticed my elbow hurting. I thought about it and realized I was keeping my hand to high. The next round I focused on getting my hand down further behind my head. Then my elbow felt much better.

[@utubepunk]

Maybe it's just me, but when I do inside & outside circles it doesn't feel like it's registering even though I'm following the instructions closely. I'm deconditioned, so maybe I haven't re-established all the muscular connections to be able to properly feel it. Not sure if I'm making sense or not. Lol

[@cioran1754]

Have you tried bracing the core prior to doing a few test circles, and then focus on the area as the club completes the arc. Idea being that if you're heavily bracing already before the circles, you're zoned in on the area and might catch it. For myself, any single hand inside circles light the core / glutes up, especially on the same side obliques, which makes sense as that is side pulling back against the cast direction, outside circles seem to be a more complex cross-fire, but its harder to figure ( but the whole core fires at some point ) Ymmv :)

[@derekfrost8991]

Stick at it. I found club work really hard at first, could only do 8 reps each side. Now I do 10mins mills every couple of days.. 🙂

[@pulltaboo]

Try setting your feet 5-6" apart instead of shoulder width.

[@cioran1754]

Another thought was maybe I learned to fire the core, at least initially snd especially with lighter weights, by actually firing it intentionally ( you know the way Mark constantly referring to squeezing core and glutes in an intentional way). Maybe ( assuming you're not !) you could do this before initiating the circles, when the club is swinging past centre and on the catch. Idea is you are forcing a register rather than waiting for feedback.

[@tonybernard4444]

When I think the club is too easy or I can't feel it, I'll pretend it's too heavy, so when I push it away, I'm bracing everything already in anticipation and I'm turning my body and positioning to catch it without ripping my arm off. Then instead of dropping the weight and slinging it to the other side, I'll try to control the fall and dampen the acceleration, which means I need to work a little on the upswing to get the weight all the way up, again positioning my body so the imaginary extra heavy weight doesn't hurt me. If I can get through the whole workout like this, it's time to move up in weight.

[@jb9801]

Love your ideas and teaching, do not like the choleric video operator job and cut, feels like I am drunk and falling