Full Body Core Workout - Fundamental Human Movements -Single Arm Club 11 - Alt Circle

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[@davidwilson8310]

So happy I found clubs and this channel. My body is responding really well

[@zachupton3647]

Me too. I quit the gym and keep Adex and Kbell in the trunk of my car. I'm getting jacked 💪

[@macemaster]

i love that mark explains the concepts and never dumbs anything down for his audience. it's a thinking man's fitness channel

[@timothygarcia8619]

Mark you're the best!!!

[@pulltaboo]

It's surprisingly clear in Foggia.

[@CahoonHollow]

Enjoy all your club videos and your clear explanations. IMO this may be the best one in terms of it being concise for when I try to share your content with family and friends. I think will be my go to when those conversations next come up.

[@tbx59]

Push, Swing, Pull, Catch.

[@CarbageMan]

Oh, this is what I need to do next after getting pretty good at inside and outside circles.

[@aliciagonzales8195]

Thank you great coordination therapy

[@bigteej8366]

I want to try this. I wonder if my local stores have clubs....

[@timothygarcia8619]

💯 💯 💯

[@huggermuggerish]

I am just starting week 4 of the overweight/ deconditioned program. When can I look forward to adding this in? Thank you for everything.

[@ForteanEnquirer]

Foggia is a great name for a place

[@orla201]

Meglio morto che foggiano

[@ForteanEnquirer]

@@orla201 Chi be vive, ben muore.

[@marekjaskiewicz3145]

Does Adex have any customer support at all? I ordered my clubbell but my package is stuck in transit since July 11 so I wanted to ask Adex for any info several times but there has been completely no answer.

[@objectionable9891]

Im doing 2h circles, my lower back starts to ache after a few sets, is this normal or am I doing something wrong

[@osoblues]

try recording yourself to make sure you’re not leaning forward too much

[@maxpower8052]

Not a trainer, but I'd start with your warm up activation sequence. There's a chance your glutes are asleep and a set or two of 8 to 10 reps of glute bridges prior to the circles should help wake them up if this is the case. I like using a light band wrapped just above the knees that you push out on while doing the bridges to ensure you feel something in the glute region while doing the glute bridges. I also like hip rolls (I think that's what they are called) as part of my activation sequence to ensure I have rotation about the hips. I'll do a set in the supine position and another in like a prone position but the goal is to bring your knees to one side maintaining whatever gap is between them (to ensure both sides are moving equally well) and return back to center and bring your knees to the other side. Maybe this is also called a windshield wiper? Anyway when you start you will only be able to go so far but as you match breath to movement (and not force your knees to get closer to the ground), you should be able to get your knee closest to the floor to come close if not touch before switching directions within the same set. I do that like eight times per side and it's usually not until the third on each side do I get a knee close to the floor. Just don't move into pain, don't worry about getting knee to floor (just know that's the intention with the movement), and sync your breath and movement. There are possibly combination of things during the circles that might be causing your back ache. The club may be too heavy. Possibly you are doing too many sets and your form is degrading faster than you think. Possibly you are leaning forward throughout the entire movement. Possibly one of your knees is locked out. I like doing clubs barefoot, pointing the feet straight ahead like Mark says, and I like to grip the floor by trying to tear it apart with my feet so I feel grounded. It helps me hinge properly and I think it keeps the glutes active during the circles. Also if my mind starts to drift to something that annoyed me earlier while exercising, I like to put the club down, pace a little, shake out my hands, feet, and head, and reestablish my positioning before resuming the exercise again. Hopefully this random dude's response didn't come off weird and I hope it helps with your lower back ache. Good luck!

[@Travishibachi87]

Try to really focus on sitting into that back hip whichever circle you're doing. I didn't realize how much I needed to rotate until I put emphasis on this. You should feel your glutes working and glutes are meant to be used in all planes of motion(rotation included).

[@objectionable9891]

Ill try some of this, hopefully it works out

[@chicagoradtech]

What weight are you using?

[@SuperJill1111]

Can older peoplw do this

[@Travishibachi87]

Yes. You may need to start really light but it is doable for all ages 💪

[@paulatreides0777]

Absolutely

[@CounterC]

Your entire Basis of Strength program is based on 2-hand club movements. Now you’re pushing 1-hand club movements. What gives? Are you now arguing that 2-hand club movements aren’t as effective for building core strength? Why? Because they don’t mimic a throwing movement as closely as 1-hand club movements?

[@jacobcarrick1182]

You start with 2 hands to learn to rotate properly. 1 hand is better for core because of crossbody stabilization needed to hold something with one hand so it doesn't rip you in half. But you need to perfect the movements first so you can handle the heavier clubs in one hand.

[@tbx59]

You seem to be making this an either/or when it doesn't need to be.

[@karlk9316]

For improved understanding of one handed club movements you might study the Mark Wildman video entitled: "The Next 3 best exercises for overweight individuals. a follow up video". You might also express gratitude to Mark Wildman for his clear and helpful videos on this channel.

[@CounterC]

@@karlk9316Unlike thousands of free riders who soak up Mark’s training with nothing but a swooning comment in response to his KZbin videos, I’ve expressed my gratitude with my pocketbook. I’ve purchased numerous Wildman programs: Basis of Strength, NM Swing, NM Clean & Press, NM Clean & Press Reloaded Turkish Getup, and his Strong and Fit Mill/Squat heavy club program. I’m appreciative of the responses to my original comment/question.