Best 10 minute heavy club swinging drill to eliminate back & shoulder pain - HC21 - Gamma Cast

Throwing patterns are essential in human development. As we age, become deconditioned or injured, this movement becomes a crucial part of both an athletic and normal lifestyle. The goal is to life without pain.
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[@williamquartey]

Swinging a club in Westminster with Police van watching you. - Legend!!!

[@cioran1754]

The guys in the camera room ordering clubs by days end 😂

[@Napoleonwilson1973]

@@cioran1754don’t give ideas

[@fryncyaryorvjink2140]

They're just keeping an eye on the crazy hitman talking to himself while swinging clubs

[@sharky0817]

I was waiting for the police to show up asking "You got a licence for that club, mate?"

[@billionsandbillions]

Oi

[@VorosMedve]

Honestly, holding a placard slating the King is enough to get you arrested there

[@superg3962]

All of these club-KB exercises have helped my asymmetrical body so much. Playing tennis at 60 and injury free-strong and still quick! Thank you Mark!

[@AlexReiter]

Mark always tells us that we Clubs you can train virtually everywhere. Gotta love that he proves it in the heart of London 😅

[@dmoro67]

Leading with the shoulder is such a helpful cue.

[@greygoo5319]

Mark could you please show us the movements from behind your body as well as from the front. Thanks for the video.

[@ralphnevill6171]

Finally worked up to a 10 min session swinging my Adex Arc for 10 mins (mostly doing 10 shield cast right/10 left) and not putting the club down. Will have to try this now with the gamma cast. Thanks for producing such in depth videos so we can all get better at doing these movements!!!

[@jacko717]

Best club/mace instructor by a mile. And amazed you got away with shooting this in the centre of London, the Met Police are way over the top when they see anyone filming 😵‍💫

[@grantchanin2878]

Thank you Mark.

[@kikzrandrade]

Great Video Mark, thanks! I bought the program recently and I am just starting the perfect path with 1lb increments. It would be great if you could have an excel available for the perfect paths, so one could fill in the data and see the progress in graph form! Do you plan on having something like that available?

[@labtumcm]

Someday I'll be getting clubs. These videos are great!

[@skc-wg2yq]

Love the detailed information from start to end. Thank you!

[@Lardfist0]

Thanks, Mr Wildman!

[@ClearOutSamskaras]

Mark, can this exercise be used as a replacement of the kettlebell halo? There is something about the halo that makes me ill at ease.

[@GreatLakesGiryaPro]

Great video

[@maxpower8052]

Great breakdown! After watching and some mental experiments, I'm thinking a single arm gamma cast would be advisable to not attempt

[@MarkWildman]

Correct.

[@reeciep]

Do you alternate which is your upper hand at any point in the 10 minutes? i.e. switching which is the shield or gamma direction.

[@MarkWildman]

Yes

[@MarkWildman]

Equal amounts of time on each side

[@seiji42]

Nice, was wondering the same thing.

[@kikzrandrade]

Great, was wondering the same. Will try doing it first changing minute by minute, then increase to two minutes sets. Thanks so much!

[@cioran1754]

Thanks, some great extras. Would you build to 10 minutes alternating top-hand shield-casts first, or jump right into gamma-casts?

[@ScottP27]

Nice editing on this one

[@tdfmike3915]

The gamma seems interesting. I would need a heavier club though. I used your 1handed club exercices to get back in shape for hema and ma sparring. Is there a benefit in 2 handed clubs over 1 handed?

[@opmcginy4416]

Westminster?

[@bobpoptart]

What does he mean by 'some kind of circle' for the third exercise, if you could only have 3? Inside and outside circles 2-handed club?

[@dylankirkpatrick9522]

I’m wondering the same thing, what would be a circular exercise?

[@garyschneider1117]

Is the 10 minutes non-stop with one hand on top and then another 10 minutes with the other hand on top? Or is it 5 minutes with each hand? Thank you

[@MarkWildman]

10 minutes total change hands as you see, fit, change, hands less overtime

[@turnondatuna]

Is there a reason not to start with gamma casts right away ? It feels like it would guarantee more symmetry this way

[@MarkWildman]

Most people can’t do them in the beginning

[@snarbywrx]

Is that 10 minutes with left hand on top, then 10 minutes with right hand on top? Or is it 5 and 5? Thank you.

[@amuroGenki]

As said in other comments, 10 minutes total. Equal amount of time each side. So that makes 5' non-dominant hand on top, (change hands), 5' dominant hand on top. At first you should add some rest between sets. You won't probably be able to keep a good technique during 5'. Use smaller period (1'-1', then 2'-2', etc.), achieve 10' total, then build up until you keep goof form for 5' straight. If you can do it without rest, congratulation.

[@BaydreamR]

nice spot. excellent details.

[@jimper15]

I have been doing a s-load of these lately and at 68 years old, my upper body and arms are getting bigger.

[@marekjaskiewicz3145]

Knee pain? I just started my journey with the clubbells. Great stuff, reminds me of my youth time in medieval fraternity and swinging different stuff like swords or axes etc. But after few sessions I noticed pain in my knee especially during swings/pendulums, actually both knees, one more, I never had any issues with knees. Anyone having similar issue? Is it bad technique, poor stability or the body adaptation to new angles etc?

[@DavidPhilopott-bq9uv]

May I offer a suggestion? Short answer is read "Health in Motion" by Egoscue. Watch your feet and their ,hopefully symmetrical, alignment. Try to do basic ballet and learn good deep squat form. If your feet are aligned then it's a question of your hips and how you carry your weight.Tight psoas,groin, abductors combined with the natural spiral of your body and one side dominance can really throw your hips out of whack which contort your knees. Good luck!

[@r8chlletters]

What’s an appropriate weight of club for a beginner?

[@MarkWildman]

15 lb gentleman. 10 lb ladies

[@peterm7348]

Who has a good system of recording times and exercises worth sharing?

[@carlosacarter]

London!

[@lymedog3176]

Mark what weight were you using in this video, I’m just starting out and I own a 15lbs club

[@gerdsiebern9648]

I would like to know, at what weight is a club a heavy club? Can someone give me a correct answer, please?😉

[@AlexMorbid]

Can't belive you've been in London and I missed it :(

[@chyngyzkushbakov2225]

Where can I get this club?

[@EnemyOfEldar]

Hey coach thank you man! Cool locale. Being British, I can tell you my countrymen will have looked at you like a freak and I apologize on their behalf. They are soft. We are hard. 💪

[@tomtucker83]

Not all Brits, I think Mark does a great job. I live about 25 miles from where he is standing.

[@MarkWildman]

They did refuse to seat me at a pub with an entire open room full of tables

[@cioran1754]

​@Mark Wildman what was the reason given?

[@EnemyOfEldar]

@@tomtucker83 I am only jesting buddy it's all in good spirit. Been commenting here for years. 🙏

[@EnemyOfEldar]

@@cioran1754 I am not good sir. Midlands bastard here.

[@troymatthews9541]

You consider that light backpack you're wearing. As like some kind of anchor?

[@MarkWildman]

The backpack is just a really good way to carry all your gear around London

[@troymatthews9541]

@@MarkWildman true that but you could take a backpack feel it up and do front rack squats now it has a leaverge challenge. Or get a strong trash bag fill it up with heavy stuff or water and do swings around the head and behind the body presses while walking alot

[@John-835]

How heavy of club ?

[@Iron-Buddha]

Gamma Cast in Anor Londo \[T]/

[@griffmccoy5607]

How to condition your hands to get stronger for these?

[@senorjalapeno3937]

I usually carry the grocery bags to the kitchen, back to the car.. then back to the kitchen all in one trip to develop arm, and traps along with shoulder msucles..

[@BeardedBaldy26]

Anyone know of good places to buy heavy clubs in the uk?

[@markwiseman7756]

I bought mine from Gravity Fitness and they’re great 👍

[@jeremiaha5167]

Mark, sir. What is the recommended weight of a two handed club for beginners (men)? I know the recommended starter kettlebell weight is 16kg and I'm already up to a 24kg KB. What would be the beginner's two handed club ?

[@ForteanEnquirer]

Elsewhere he has recommended 15lb

[@jeremiaha5167]

@@ForteanEnquirer - That was a beginner weight for a single hand heavy club. He said it in one of his videos. I'm asking about a two handed swing heavy club weight.

[@F3d4ykin]

@@jeremiaha5167I reckon he would recommend 1 of 3 options: -Start with the 15 either way to learn the motion patterns & to get a firm base, plus you could use it for single arm as well. -Start with a 20lb club. Personally I did at 5’7” 155lbs & honestly it was too much at first for my wrists but I really only hiked before & wasn’t muscularly strong. I built up for low sets, to frequent low sets, to ~45 seconds under tension for each hand on top over about 12 weeks. -Get an adjustable club from a place like adex & you can start where comfortable or just a little under & progressively overload from there! Just my 2 cents, not even remotely a professional or particularly educated position for what its worth. Good luck!

[@ForteanEnquirer]

@@jeremiaha5167 ah I see - here he just says kzbin.info/www/bejne/gn7Epmisp5ykrpY light enough you can’t hurt yourself and work up to 50 pounds, if that’s any help

[@cioran1754]

15lb was always mentioned for 2-hand also, I was on 24kg kettlebell and found the 8kg clubbell too much at the beginning, dropped to 6kg. Not saying you'll be the same but you can underestimate just how different the clubbell forces / movements are compared to the kettlebell exercises.

[@ripdime1351]

🤘🏼

[@frankmorris2603]

You go through a gothic fashion stage, Mark ??

[@MarkWildman]

My super dope denim riding coat? …. If that’s gothic, then yes. Always

[@frankmorris2603]

@@MarkWildman Lol. It's got a gothic feel about it. All you need is a black wig and heavy black makeup. 😆

[@MiSkAlaneous]

Hey Mark, big fan, but with the turtle neck action and the bald head, I’m getting a big uncle fester vibe. Fortunately, you are no where near as round as he is , but how is your electricity conductive skills?

[@CrossFit-Carnivore]

Marks presence is a brutal reminder as to why we won the American Revolution.

[@antonomaseapophasis5142]

Ten Minutes. Why Ten Minutes, and not Nine? Is Ten Minutes a time period accepted from experience with various times, or is there a research paper somewhere which is the product of an experiment? More than ten is not hard to imagine as useful. Five just doesn’t seem sufficient. When does the time become counterproductive? Thirteen Minutes? Five Hours?

[@antonomaseapophasis5142]

I am focusing on this because I am working toward 10’ Mace 360. Just making it part of the day where whatever else happens, I have done few elements among which is a solid 10’ Mace 360. Every time I do this I wonder “Why ten minutes?”

[@MarkWildman]

I have serveral videos on it, approximately 16. Do a search for 10 min on the channel and you’ll get a few Chauk board and a few white board videos with a lot of detail

[@antonomaseapophasis5142]

@@MarkWildman OK, while I am waiting for Lawrence Livermore Laboratory to issue a definitive analysis of the quantum mechanics of exercise, I will use this advice from the “10 min of nonstop exercise” video at 3:22: "a ten-minute time frame is just an easy time to set. It’s an amount of time that everybody can spare everyday for exercise”

[@MarkWildman]

@@antonomaseapophasis5142 excellent

[@jasonwelsh417]

Heavy clubs took away my golfer's elbow

[@JohnBullard]

Waiting for the Bobbies to show him theirs.

[@evertonperk661]

Bet he's warm by 1 minute in.

[@vitorarthuso7327]

Básica but world dont like simples like doctor

[@chickenneck]

Really dressed like an evil villain. Modern Lex Luthor or something.

[@lawrencefox563]

Heavy club swinging, WOW well that's not first thing I thought,wielding a bat/club.

[@kevinyip1344]

Don't knock it till you try it. Club bell exercises are worth doing.

[@cioran1754]

@@kevinyip1344 haha !

[@Benjamin-qr3yx]

Hilarious. The caveman’s routine 😂

[@rock0795]

awesome video