Get Arms & Abs by Accident if You Do These - Heavy Club Single Arm 15 Inside Pullover

[@camh1149]

This stuff is amazing. I was in constant shoulder, knee and back pain, all this from playing tennis and hockey. Heavy steel clubs and kettle bells fixed all my ailments within a few months. It is not in the pharmaceutical industry's best interest to let us know about this.

[@cioran1754]

I got a free club with my jab, but also great news on the pain free days :)

[@PainterLady]

Wow. That's awesome 👏👏👏. I'm in pain as well. I'm overweight and deconditioned I'm going to start Mark's program for that. I can't wait to be in better shape and not being pain. I'm so tired of feeling miserable! Mark is the only person on the web that I can find that explains everything so perfectly.... Or even has any program for overweight and be conditioned people! Thank goodness for Mr. Wildman!

[@blackthanos914]

I'm an independent personal trainer who's gotten quite a few people out of pain with better posture and moving better with clubs, maces, landmines, kettlebells and ViPR's. They think I'm some sort of miracle worker but movement prescribed in the right dosages is medicine

[@raymondvia3786]

Check out Coach Vaughn as well if you prefer . I'm not locked into particular way. I like both Mark and Coach Vaughn.

[@cioran1754]

@@raymondvia3786 Vaughan is pissy about answering questions about top-hand / which shoulder , it's like he's just tired of it, lol, just like people get, all good, he clearly gets results and has his own trajectory/universe going on, and a nice ebook, I agree, take it from where-ever resonates, and always question 😉

[@AkramAli-ve7fe]

I've recently started clubs. The level of details you mention for execution of a move are so so great. It feels like joints are getting stronger and movements are easier and fluid. Thanks so much

[@RobertJudahMetz]

I just want to say that I suffered a gruesome shoulder dislocation playing football 11 years ago. I’m 29 now and have been a conventional weightlifter most of my life. Have dealt with shoulder pain all these years and my time in the military probably hasn’t helped it. Physical therapy offered short term relief…I couldn’t do push ups but could somehow bench 280… I realized I wasn’t functional at all. Just a walking meat monkey that’s in constant pain. Found Maces, Clubs, kettlebells, and yoga. I haven’t felt this good in years. Crazy how we’ve abandoned tried and true methods of rehabilitation…really makes you question the medical industry 😂

[@esteban8183]

It’s amazing what club work has done for my shoulder mobility and strength. I train in BJJ and a lot of my training partners have commented on how much they have to crank kimuras or Americana before the pain threshold is reached and I have to tap.They must think I’m being a hard-ass or something 😂 but I’m convinced it’s the club work that has allowed my shoulders to withstand the crank and be flexible enough so that I don’t feel pain for a while.

[@MarkWildman]

Just the basics of heavy club swinging and kettlebell lifting, have drastic improvements on all grappling arts. There are specific movements to improve the resistance even further. I should probably make videos on that with Will Safford of order and progress.

[@chadleyballantyne1027]

Wow. I’ve listened to every one of your explanations on KZbin of this training. Each time I learn new layers and details. Thank you for this brilliant instruction.

[@PainterLady]

Just getting ready to start your program that I purchased for overweight and deconditioned people. I'm about a 140 lbs overweight (2 x the size I should be) 😢 And as deconditioned as you can get! I just got a set of 3 lb clubs on Amazon so I can get started right away. Clubs came today!

[@Rid3thetig3r]

Good luck! I'm doing week 2, day 4 tomorrow. I'm really enjoying it! I hope you do too.

[@PainterLady]

@@Rid3thetig3r oh that's wonderful and thank you for the positive motivating message. I will let you know how it goes.

[@PainterLady]

@@Rid3thetig3r Good luck as well. Would love updates if possible!

[@marcoo.3807]

Something I told my client who had a little bit of life get in the way of his fitness progress is to remember that he was not the same person he was when he started. He was mentally tougher and way better conditioned than before. If for some reason you do backslide, remember not to let ego get in the way, but also realize that you are better off than when you started

[@kuzmatt9]

Congrats on starting! This program gets results. I found muscles and confidence I never knew I had.

[@flashsgarage]

Such fantastic instruction on something that would legitimately make a MASSIVE positive difference to the vast majority of people's health and fitness

[@bobsacamano4]

Wildman doesn't sound Italian, but I can say, this dude Italian. Never seen someone speak with their hands so much haha. I say that with much admiration. I'm new to clubs but Mark's been virtually my only resource on this stuff and he coaches it so well.

[@badebw]

Mark and Pavel have really impacted my life. Eliminated back and shoulder issues through months (and years) of kettle bell and heavy club training. Highly recommend for full body strength

[@rxp3972]

I’m intrigued-what kind of weight for a newbie? Are adjustable clubs the way to go?

[@NoRockinMansLand]

So you get bigger then the gym guys?

[@badebw]

@@rxp3972 I bought range of club weights up to 10-20# and built up. I was living overseas so I had limited access to adjustable clubs. For kettles, I prefer the traditional style as I like thicker handle. Combination of 100 swings and 20 getups on a daily basis helped me tremendously. As I built up technique, moved to single arm swings and then started cleans but I always go back to swings and get-ups as a foundational exercise.

[@windcatcher8510]

This is awesome Mark. And probably one of your most important, functional strength exercise videos. Thank you!!

[@tomgold9697]

Great video Mark. Really liked 'Heavy clubs make you honest'

[@killickoffroadarts]

Best trainer on the web and best youtube channel.

[@Peter_the_breadman]

Marc, your content is amazing. Strictly speaking, you're spearheading technique based instruction! Bravo!

[@KGSpradleyAuthor]

Totally agree with assessment. I was a competitive bodybuilder after I got out of the Marines. When I went back to the military years later people were doing functional training (cross fit, etc) and I found I wasn't as good a shape as I thought I was. Functional stuff first then bodybuilding stuff. BTW, at 52 yo I have the highest PT score in my battalion.

[@MarkWildman]

Excellent

[@donovankennedy1113]

Whoops, oh no, I got arms and abs now! I love way Mark communicates and his instruction style.

[@eddieg9506]

I use kettlebells for total body training but miss my guns of old. This week I did some curls and got a massive pump. It feels great although I'm incredibly sore 😂. Here comes Mark wagging his finger, making sense, convincing me to engage in human patterns instead. I know you're right brother. Thanks for this instruction. 🙏

[@giatonpeonta8071]

top level coaching. thanks

[@WiseOneSun]

Mark, you and Chip Conrad over at bodytribe are hands down by 2 favorite mace and club trainers. Would you consider hosting a class with him in Silverton, Colorado? He's game and I'm wondering are you...

[@darylhill9400]

This is excellent mark! I’m going slow and repeatedly re-watching the video , excellent explanation but there’s a lot to take in. I think this is just what the doctor ordered. I’m an old baseball player so I repeatedly use one side of my body and now at 65 years old. Have some weakness on my left side of my body and lower back pain, but I think this will be the RX. Thank you very much.

[@BluegillGreg]

I've been doing club training with a 2 lb baseball bat and a single small barbell plate, progressing the load to 12 pounds. Tomorrow my first club should arrive, a 15 pounder. I'm a little excited, got to admit. Thanks Mark.

[@DeadwoodSD1876]

Thanks for this comment. Didn’t even think to use my baseball bat before buying a club

[@cioran1754]

WOOT !

[@terryharris1291]

You should get an Adex club.

[@pulltaboo]

During rotational hip movements you have 2 options with your knees: one leg straight, sitting on back leg (let's call it Chinese style) or both knees bent, sitting on back leg (Japanese/Korean style). Which one you prefer and why?

[@larsnystrom6698]

@pulltaboo He already told you in the video. He prefers both legs bent. I'm guessing about why. I think you are much better at twisting the body if you can use the legs too. Standing on just one leg, you can rotate around it. But not with any force. But I guess we are balacing with more load on one leg. And sitting back on just one leg is only the most extreme version of it. I take guidance from Wildman, but does what feels most right for me. I think it has to feel like a natural movement.

[@dariuszjaneczko1927]

Thank you for your great work. Your explanation are perfect. Teachers and profesors should learn from you, how to explain things ina logical and consistent way. God bless you.

[@chadmace3355]

love the details. core activation is something I still struggle with. bands around the feet help... Also, recently I upped the weight for my clubs as well as my Adex Mace. held off a bit to make sure I was ready. Seeing lots of gains and no injury ! Looking forward to adding this one.

[@calebcomstock6697]

I've been rinse/repeating your two hand mill/squat program and recently moved up to 35 lb. Seeing you do this with one hand is...something.

[@tynelson9003]

this is great thank you

[@duartepereira3377]

1st time here.. just bumped into this video. I had seen exercises with clubs before.. but what made me stay til the end was the way you explain the exercise. Very clear, and very engaged. Congrats ;) (i’ll, very probably, return here). Thanks for this , cheers from Portugal.

[@MarkWildman]

Heavy club swinging is one of the most important things you can learn for your health fitness in longevity

[@duartepereira3377]

@@MarkWildman Do you think i should be able to do this with a dumbbell (just half) or a kettlebell? Almost 20years ago i busted my shoulder adjusting the barbell while doing a bench press (yes, that’s dumb!) and never recovered. I’ve been told it is SLAP lesion.. i’ve been told it is the rotator cuff, and also the long portion of the bicep insertion on the shoulder.. The only thing i know is that i can no longer swim for more than a few mins.. and i must stick to closes kinetic chain exercises.. or my shoulder will stop me from working out for 6months.. Recently i decided i would no longer spend $ on physiotherapy. I would resort to KZbin and other online resources and build the shoulder up, on my own. I’ve been doing Ido Portal’s shoulder band routine for a while, with good results.. and i believe i might be able to load it a bit more, from now on. Would you add or recommend anything else ? Thanks very much for the feedback. (subbed). ;) PS: needless to say that i can’t throw a baseball without pain. last time i did an ultrasound, on it, the doctor told me i had a few minor calcifications.. so i reckon that might be what is mostly, causing the pain.

[@MrFredd38]

Awesome detailed explanation, thanks!

[@nilsk3656]

Chin-ups are my go to biceps exercise. I'll also add this. Thanks.

[@Aa.11aaa]

Finely!! The curls myth is destroyed

[@fryncyaryorvjink2140]

This kind of stuff is right up my alley. Weightlifting is boring and my joints don't really like it, but I love baseball and golf, just smacking the shit out of something with a stick, and I even swing the bat around like I'm in a marching band at times, so I'm gonna have to get one of these or cork my bat with washers

[@originalmacefit]

Well-said, Mark. Thanks

[@Lardfist0]

I got my adex adjustable club before the Wildman edition was available 😢

[@cristianocaruso8677]

"Heavy clubs make you honest." -Mark Wildman

[@chicagoradtech]

When is the 1H club program coming out?

[@PainterLady]

The "What the hell effect"😂😂

[@marcoo.3807]

it's when you get a bunch of unexpected benefits. It's often mentioned for kettlebells, but clubs certainly have them, too

[@Mr4Strings]

Great vid Mark, as always. Going to incorporate this into my Heavy Club Routine. BTW: What's with that Tonka Toy Ford? Where's the Chevy Blazer? That Badass Blazer could eat that Ford for Breakfast!!!

[@guyblew1733]

Excellent video 👍🏻👍🏻👍🏻👍🏻👍🏻

[@papasitoman]

Yeah. I feel bad for someone who asks him where the washroom is: "Moving away from your centreline, moving away from the outside of your body, your hips point 45, straight back/straight forward. Without the feet moving, upper body rotates on the way back. Glutes on, abs fired, ribcage down." ..............? "It's the second door on the right."

[@blooeagle5118]

I so want to get into this. This looks properly difficult, and effective

[@MLeighland]

Thanks, Mark. ❤

[@KettlebellCarlos]

Nice vid wildman!! 👍

[@jackedwin9538]

Nice work

[@scottengh1175]

Yes, coach.

[@bearnaked2128]

4:00 About engaging the core/glutes. Imagine your waist is a bowl filled with water. Try to position "your bowl" so that the water won't spill

[@PainterLady]

Youre thr best coach out there Mark. GOAT 🐐 GOAT!!

[@ant7936]

If I could go back 40 years, I would never go near a gym; I'd be training Calisthenics, Rings and KBs. And now, Clubs!

[@notinservice3724]

nice one, thanks from an old guy

[@larsnystrom6698]

Wildmans way of explaning, and breaking up the movement, is very valuble. But I miss the next phase: making it a more fluently movement. For example, in inside and outside circles, twisting the body and pushing out becomes a single movement for me. I haven't seen Wildman doing that, so I'm left in the dark about what he would think about that. Oh well, I have to do what feels natural! But I would appreciate a video where he does a flow for us to see what he really does with those basic movements.

[@quitodbq]

To Mark’s point here, do any pro quarterbacks or pitchers do any of this stuff? Crazy to think how it might improve their game if they did.

[@JohnLoogleman]

I never thought of that

[@quitodbq]

Or tennis too for that matter@@JohnLoogleman

[@thebiggestpanda1]

For a while, I couldn’t figure out why this guy seems to be in such great shape but still looks kinda pudgy, then I realized… he must be German!

[@bernardnlong]

Present a drill for sprinters 100-400 meters

[@MyMd1111]

Thank you sir. Will wear a helmet when starting this patterns.

[@blackthanos914]

I started doing these about a month ago.

[@michaelsenft6205]

Mark, what is the movement of one’s scapula supposed to be in a pullover? Does it rise as when one presses overhead, or remain depressed?

[@maxpower8052]

Hell yeah!! Makes so much sense!

[@ZafAyub-pu9od]

Love the advice to “Learn to move better “ that’s the key to better everything.. thanks

[@BigHat83]

Do you think a plan of single arm inside mills, single arm outside mills, and 2 hand mace 360s makes for a good minimalist approach for club training?

[@spokoeasy]

Thanks as always for your video content Mark - In this case however though I don't see how exercise would work biceps, more like triceps would it not be ?

[@Rid3thetig3r]

Hi Mark. I recently started the deconditioned individuals program and I was wondering, if I wrap the head for safety, can I do 2-handed club work with a 10lb sledge? Loving the program!

[@marcoo.3807]

I'm not Mark, but I can say I've tried some of the club moves with longer implements like a mace. You can do it, it just gets cumbersome when you try to swing the weight over your toes and not crush them

[@Rid3thetig3r]

​@@marcoo.3807Thanks buddy. Have a good day!

[@arc0006]

Hmm interesting. The club movement patterns seem like they would cause less mechanical damage to the muscle. As well as higher peak tension for a given weight but lower overall tension per rep. Seems like you could train like this more often.

[@johngutierrez2042]

Maybe I'm crazy, but it seems real easy to get hit by the club. Does that happen often?

[@joehenrich5753]

He's got another video explaining this. Basically need to keep your feet pointed straight ahead.

[@lancethiele]

Mr Wildman, Previous video of outside pullover you taught the shoulder externally rotating, trunk stayed straight facing forward. Now you are teaching it’s the trunk rotating? Please clarify.

[@johncharles236]

T1D and recurring frozen shoulders. If i stop mobility training, it comes back. I have a pair of 15 lbs coming tomorrow and I'm excited. Vanity question: can hypertrophy happen here with higher reps as with other weight training?

[@Filipp81]

Clubs or mace? What’s better to strengthen core to fix lower back pain???

[@miikop]

Mark, I’ve been following your 2 hand club videos with an approximately 15 lb club. It seems like 15 would be a lot for this single arm movement, at least for beginners. Do you really recommend 15 lbs to start?

[@MarkWildman]

My recommendations are for generally fit people. I gave different recommendation for injuries and deconditioned athletes I worked with Adex to make a club that scales to any athletes starting point. My programs are mathematically based for my recommendations The greatest benefit in the least amount of time for the least economic input

[@miikop]

@@MarkWildman thank you!

[@andrefarinha419]

Right hand, right leg loaded Left hand Left leg loarded?? Or inside same leg Outside oposite leg Thank you

[@MarkWildman]

I’ll put it on the list

[@fruitytarian]

I said I'd get myself a sledgehammer for my birthday (in November), but after watching this video I can't wait. Heavy weight on one end, short handle...I think I can make something similar over the weekend 🤓

[@heckl0r]

I’d get a club, the sledgehammer dynamics won’t be optimal, esp when you need to go up in weight.

[@cioran1754]

Definitely get some clubs for your birthday, happy prelated birthday 🎂

[@fruitytarian]

@@heckl0r Ideally I would get a club but I live in a third world country so I'm using what's available to me. Exchange rate are terrible right now and shipping from USA would cost more than the club's themselves so that's out of the question too 🙏🏽

[@fruitytarian]

@@cioran1754 thank you 🙂

[@hansmemling2311]

@fruitytarian Where do you live?

[@frankmorris2603]

You look very WW2 in this one. Very Wehrmacht ! About to blow up a tank sort of look. 😃

[@TheFury295]

Whats the perfect weight for a beginner?

[@chasereed7141]

Hi Mark. So you would start doing 3 sets of 5 for all 3 of those movements? Then increase sets and then increase weight and repeat?

[@lennartlindrud5443]

where can I buy these clubs, and what is a good weight for normal person to start with?

[@schloemerluke22]

If I can’t do this with 15lbs single handed should I lower weight or do it with both hands?

[@MarkWildman]

both

[@richardayala4356]

It’s age 75, male in good shape, what weight should I begin with? 10 lbs, 15 lbs? I am good with 25 lbs dumbbell curls.

[@MarkWildman]

10 lbs

[@CAROLINA211410]

Hello guys out there ,any recommendations of clubs from Amazon..? Thanks in advance 😊

[@eccemono6853]

I understood everything about the club workout but please. Where did you get that shirt? : )

[@MarkWildman]

amazon. i wish i could find a pure cottom version of it.

[@MarekKE-ei6ec]

Yes, more complex than biceps curl, but...... for biceps is BETTER biceps curl. 🙂

[@GY9944]

When it comes to club training how heavy is heavy🤔 I’ve been training for almost 10 years now 2-3 of which with kettlebells. Is a 22lbs club okay for me ?

[@Manlopsan2]

What’s the name of the stick?

[@oscarbear7498]

I dug a grave for my old goat, had to dig a deep grave because dam dogs will dig it up. I want farmer training for everyday life because it what ill need. Could you do grave digger with a mace for technique please

[@MarkWildman]

We already have a gravedigger Mace video somewhere. I do not remember what number it is in the Mace playlist unfortunately unfortunately

[@johnstephenmurphy546]

When will these clubs become available in the UK?

[@eahuso]

I think i will copy Adex for europe until next year.

[@scottburkhardt6859]

Worth a visit to this side of the pond

[@davidchislett7235]

I ordered mine from adex in the states. Expensive shipping but they were super helpful and I use them all the time

[@johnstephenmurphy546]

@@davidchislett7235 what was your all in costs?

[@sherlockbonez]

The real question is when will they ban it along with butter knives.😂

[@jacobcarrick1182]

New truck?

[@mrmainevent1872]

Where do you get your clubs?

[@lancethiele]

Adex clubs. He’s got links in description.

[@marksteven6116]

Yes the older you get the more you need to do this 😊

[@jk6869]

Adex is not the only game in town. Check out the Cadi Shorties and Cadi Club (it’s a bulava) from CK Maceworks. BTW, this bulava is better than the Adex Arc because it’s actually the correct length to swing in front. The Arc is too long once you add the weight cylinders. The CK Maceworks setup with some basic, inexpensive one inch plates that you will own and be able to use however you like forever is INFINITELY more adaptable than the proprietary weights and $325 add-on kits from Adex, especially with 1 1/4 and 2 1/2 lb standard plates. But buy what ya like …

[@alshob]

'the what the hell effect' ..

[@davidwagner9644]

Even in Afghanistan they use throwing patterns. It is just sandals they throw at you in the what the hell moment

[@cioran1754]

Remember George Bush ducked those well

[@PainterLady]

😂😂

[@PainterLady]

​@@cioran1754😂😂. That was so funny!!

[@cioran1754]

@PainterLady remember thinking, jaysis he's a wiry fella, decent reflexes, pardon me, leader of the free wurld :) They don't cotton much to flying a-rab footwear down in Texas, guess in Connecticut neither.

[@davidwagner9644]

@@cioran1754 So we would pay Afghan children 10 American dollars to watch out Humvees so nothing was stolen. What do we see, our 10 dollar kids giving an old man a whooping with their saddles. For 10 bucks and a bag of jolly ranchers we used to get plenty of information as well. I can fully report, they like watermelon flavor the best.

[@peacal247]

🔥🔥🔥🔥🔥🔥💪🏽😎👍

[@flyeagle4301]

Mark- can a mace be used as well?

[@MarkWildman]

Yes

[@heinousamos8778]

Core was activated but not glutes.

[@MarkWildman]

Build up to a 45

[@heinousamos8778]

@@MarkWildman Ha, I was using a 6lb medicine ball, cuz that's all I got at home.

[@randeldavisredforestchines7752]

Mark I am stealing the What The Hell Effect from you !!!❤❤❤😂🎉🎉🎉

[@MarkWildman]

I stole it from Pavel so its free to steal

[@zinntarapata6358]

What the hell effect

[@pureturk02]

This looks very similar to a shield cast. Can shield cast also be considered strength training?

[@MarkWildman]

Yes

[@hartwiglassnig3021]

Prioritize heavy club training over biceps curls says Mark Wildman. Arnold Schwarzenegger disliked this! 😅

[@MarkWildman]

its all about time. if you are a pro body builder, this recommendation changes

[@Rob1066-]

You stole my idea! No just kidding but I have the same idea for many years I have practiced ambidextrous exercise it's good to see other people doing it

[@cioran1754]

Wait A Minute ........ 'By Accident' Things change

[@marcoo.3807]

Yeah, you'd be surprised how much is corrected, even your feet will get stronger if you do it properly

[@carolbode]

My gym doesn't have clubs - can this be done with dumb bells or kettle bells?

[@nirpy]

No You can diy cheaply a few different ways tho

[@marcoo.3807]

It's not the same because of the lever length. A 10lb kettlebell is easier to manage than a 10lb club than a 10lb mace. All because of length. That and dumbbells are balanced where a club definitely isnt.

[@justin3993]

Bicep curl definitely help me with carrying my children Just saying.

[@adamkhan7234]

1st comment

[@doylelacrua]

You're amazing!

[@jfc4798]

It's like 2010 all over again😮

[@monukumargupta007]

Indian Gym Club 🇮🇳💪 ✅