Heavy Club 7 - 2 hand Pullover - essential to improve throwing dynamics - a basic human movement

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FAQ & ANSWERS:
What workout gear do you use?
- Heavy Clubs: amzn.to/2ks1FOJ
- Steel Mace: onnit.sjv.io/SteelMace
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[@maxpower8052]

Awesome filming location

[@alfonso365]

Man, beautiful place

[@stevekubien6680]

Side note to everything else... That area of the world has absolutely amazing topography.

[@Lardfist0]

Beautiful location

[@EllisThings]

It's cool that it stopped snowing

[@rajkumarvpost]

Wow! Thanks for all this

[@ripdime1351]

B-e-a-utiful! Thank you, as always!

[@randyallen2771]

Thanks once again Mark! You’ve shown me the error of my technique. Nice shot of Thailand by the way. 😊

[@AlteredState1123]

Even in hot, sweaty Thailand, Mark still wears black clothes and long pants. Impressive.

[@fastfreddiefire]

great content as always. thx

[@kd-mi4mi]

Great location!

[@MartialArtsWizard]

Love the new thumbnail graphics. Looks better. Catches the eye more better

[@MarkWildman]

My friend threatened to smack me if I didn’t get my thumbnail game together

[@Golgi-Gyges]

Good stuff!

[@rup3rt75]

Great Vid as always, but I cant believe you are wearing the same black trousers on a beach in Thailand 🙂

[@tomfitzgerald3623]

Love that humor

[@zackavshalomov6048]

I was curious what you see as the trade-offs between the "thumb to back of shirt" full range of motion vs the version Flowshala and Tacfit teach where the arm stays at 90 angle degrees before returning.

[@pedskon]

Been doing this exercise, but I seem to lack mobility in my shoulders, which makes me unable to get the club far enough back. Should I focus on other exercises first, or will this exercise fix my mobility issues over time, even with limited ROM? Thank you for the fantastic videos btw - you are a massive help

[@sambsialia]

Can this help stabilize deadlift like movements. Or maybe even back squats upper body? I have recently went back to jefferson deadlifts I got off D Dellanave a lot time before I found WA. I think odd lifts and implements are awesome for multi strength skill plane development.

[@sambsialia]

Master Shifu does this activate lats a lot? Or is it mostly core? Also is there any cross body pollination err… I mean stabilization? 🤣

[@Chris_music_channel]

Would love to get my hands on a set of those different length spacers

[@Travishibachi87]

Do it! I ordered a set of 5 lb spacers and a set of the small ones(2x2.5 and 1x1.25) through links on the discord channel. Now I have everything I need! For now 😈🙏

[@Chris_music_channel]

@@Travishibachi87 was it from Adjusta-bell?

[@utubepunk]

Really dumb question... what distinguishes a light club from a heavy club? 🤔

[@slimsloth243]

Its heavy if you need both hands to swing or swipe...

[@MarkWildman]

light clubs are 1 to 10 lbs, heavy clubs are 10 to say 80.

[@dannydcarriere5588]

Hello Mark, thank you for the mentorship. I have recently injured a shoulder, and wanted to get insight on the rehab exercises with a club bell. I must drop weight of course, but what would you and the MW community recommend? Thank you for all feedback.

[@cioran1754]

I had a long-term winging scapula ( with occasional weakness and pain), from an old rugby injury. I am convinced that the clubbell training, discovered from Mark's coaching, has fixed this issue ( 85+%), the reason for me claiming this is that any 'regression to the mean' had not happened for years, but after a certain period of clubbell training ( kettlebell training in the standard planes of motion, even though they gave me other strength gaiins, did not improve this intermittent issue before the commencement of clubbell rotational training) I've had mostly long periods of relief and rarely now experience those aching periods. Edit: lot of aching periods 😫 haha 😄 So, to answer your question and in the spirit of this channel and without more detail, if you have finished your medical rehab, starting light as always recommended post injury, and progressing, with either single or two hand programs, it's difficult to see how you could not make progress. Follow all cues ( with 2-hand these cues are contained within a provided program, with single-hand currently you will have to study Mark's single-hand videos) seriously, monitor any issues closely, adjust, progress. And you will, more power to you.

[@dannydcarriere5588]

@@cioran1754 Hi Cioran, thank you much for your quick response, and experience as well. If you don't mind me asking, what exercises did you find most helpful in you recovery? Kettlebell & Clubbell. Appreciate your time helping out.

[@cioran1754]

@Danny D First and foremost Mark's Mill-Squat or new program, gradually... Carriere hey man, I love both kb's & cb's, this is something I learned here, they compliment each other, different planes of motion. Learn to enjoy mobility work ! I reckon aside from form on strength moves. this is the biggest deficit people let happen.. ***********************,, Answering your question directly, for me it was....... KB ‐------> Clean & Press / TurkishGetUp CB -------> Inside Circle / Outside Circle / Shield Cast. Should add a squat ----> deck squats Kettlebell / trap carries.......covering a lot now ! Peace out... ✌️

[@nikolaoskaraliolios2822]

question tangentially related to this video (about breathing). i could do double 22kg kb swings, 10 emom for 20 minutes (i weigh ~70kg) but then got a knee injury. i'm recovering from surgery, so i dropped the weight by a lot. my physical condition has not gone that bad though, so i thought i'd try the following breathing pattern to make swings more challenging with a low weight exhale at the top of one repetition, inhale at the top of the next your thoughts on that and on going further (every second repetition maybe)? it reminded me of exercises swimmers do to increase capacity, and it could also be beneficial for martial arts. i do bjj and being able to breathe slowly in combat is (it seems to me) a great thing for endurance and for staying calm thanks a lot.

[@cioran1754]

Reckon keeping a standard breathing pattern, whether hardstyle or soft style, is important. To increase conditioning on lower weights, increase your overall volume adding sets ; add complexity ( e.g an overspeed eccentric on swings with good control increases intensity.) I'd look to move onto clean & press with those lower weights, at least for say one session per week ( if saying doing 2 ), double clean & press EMOMs would be interesting for knee as the press portion really forces a full body plank platform (tense abs, squeeze glutes, pulling up kneecaps ), it might / might not get a good effect on that knee, worth exploring.

[@nikolaoskaraliolios2822]

@@cioran1754 your willingness to explore possibilities experimenting on someone else's injury is deeply moving

[@cioran1754]

maybe others can suggest also ? my reasoning was that, because you knew the swing very well, the the c&p could increase conditioning as it......adds that press ; is a combo-move over the swing ( although with hard-style swings Vs c&p soft-style this would be up for grabs maybe ? ); forces a different dynamic of the full body-plank before the press ( I've found a pause there that makes the body a bench for that press) ; the c&p hinge is no more stressful on the knee than the swing, so it's a reasonable option. i.e. this idea of mixing it up, to challenge the body, you gotta mix it up right? Nikolaos, all the best, love to hear back on what you discover :)

[@nikolaoskaraliolios2822]

@@cioran1754 that's not MW, it's a fake account. interesting how it made you delete your first comment and post this one. take care.

[@marabunta1980]

Why not try snatches?

[@BenSemisch]

I feel like this is the only two hand club exercise I can pull off. Even after watching and trying the mill-squat program anything else with 2 arms feels weird and wrong compared to doing single arm club which feels pretty natural.

[@GrantGardner80]

Sounds like new neural pathways still getting built. Take it slow, you'll get there.

[@TheOnlyNightmare]

I am in the same boat with extending both arms, especially for the pendulums but I noticed that it's harder to keep the scapula retracted. When I focus on that it feels more natural.

[@tbx59]

2 hand is lots of rotation, maybe need to warm up a bit more/work on more rotation

[@BenSemisch]

@@TheOnlyNightmare Yea the full extension is what feels wrong to me. I'll try that cue and see if that helps. Thanks for the feedback.

[@BenSemisch]

@@tbx59 I feel like I can rotate okay, I do single hand clubs, indian clubs and mace work most days and that all feels great. It's the full extension of both arms at the same time that feels wrong for some reason.

[@fastfreddiefire]

I do not have a heavy club but a mace. Do the same instructions apply?

[@tbx59]

When I only had a mace i choked up on it - middle of the middle basically makes it a club

[@jadehendrix]

At each 2HClub session done twice per week, are Circles/ shield cast, then Pendulums/ pullover done each day or split apart?

[@cioran1754]

Are you referring to a particular program?

[@judahlyons1284]

Looks like Krabi Thailand

[@mrhello3413]

Bet he is on Raileay Beach

[@judahlyons1284]

@@mrhello3413 looks like he is enjoying his time on the Water Planet

[@Chris_music_channel]

Hi Mark, is Adusta-bell legit? Or can they be found cheaper than the price found here?

[@MarkWildman]

do you have a link to the product you are referring too

[@Chris_music_channel]

@@MarkWildman KZbin keeps deleting the link. The name of company is Adjusta-Bell and they even use your logo and videos to advertise. I’m assuming they’re affiliated? Asking $75 for each set (kb half with Olympic adaptors and the Adex spacers) The double kb kit is $130. This is the first time I’m seeing these for sale. apirkle has the renderings / models for 3D printing but I have no such equipment 🤷🏻‍♂️

[@dsvenjohnson83]

I have an "existential" question. You can reply direct if needed. If I already have the 10lbs, 6kg, 15lb, 8kg, 20lb, and 10kg clubs, do you see as a smarter move just go ahead and get a 25lb club instead of the Adex one? If I had fewer or no clubs I would immediately buy the Adex, but now I think it would not give me the economics I wish. Thoughts? Thank you. Love Thailand. It reminds me of "a" Pacific vertion of the Costarrican Caribbean.

[@cioran1754]

Hey David, any chance on tightening up on the auld question?

[@dsvenjohnson83]

Old you mean? I have plenty of clubs already from when I started my journey. More than I needed at the time. I still appreciate the cushion that rubber provides in the older clubs (Rmax International). I have clipped my head more times that I care to confess. Since I own 22.5lbs and below worth of clubs already, why should I buy the adjustable 27.5 Adex club? Looking for a healthy argument, before I dispose of my next $400. 👌

[@dsvenjohnson83]

Same price as the MW 2H Club Program 😉

[@cioran1754]

@David ah, do you see yourself going past 25lbs, travelling all the way to 50lb territory ( training two-hand for years ) and maybe explore unprecedented territory for single-hand? And maybe pair it with your existing clubs for novel both-hand work going forward in your life, for the rest of that auld life? And have one of the coolest pieces of kit on the planet? Heerllllllooooooo? If there's no rubber you'll be less inclined to hit noggin, eh ? , force good technique like. Is that existential......could be 🙏 Dude, get the adex and the add-on kit, go where few have gone before, wait a minute.......

[@Travishibachi87]

@David Johnson Get the Adex club with the ad-on kit and train 2H club until you become a rotational monster 😈💪 #ididit #imalsodisturbed

[@samrsmiley]

Wait I’m NOT supposed to break my own collar bone?

[@pulltaboo]

It looks like you're actually palming the knob. Is there any benefit to it, other than extra leverage/force to resist?

[@pulltaboo]

@OnTele-Gram-wildman Am I to believe that Wildman suddenly felt the need to register an alt account and explode with glitter and emojis?… "Social engineering" is supposed to have at least some engineering to it, try harder.

[@MarkWildman]

blocking this person from the channel. apologies.

[@urdadshusband781]

Improves casting patterns.. do this includes punches ? Would not have thought club pullovers helped with punching power Interesting

[@MarkWildman]

Definitely

[@thumb5413]

any word on those plastic spacers being available to the public?

[@kevinlilly619]

Agree!! Same question for availability if 3d printed bottom half of adjustable kettlebell

[@andrewmyers8095]

@@kevinlilly619 There's info on both in the Discord server Mark links to in the notes. I can't seem to comment with links to the stores.

[@thumb5413]

@@andrewmyers8095 Thank you

[@MarkWildman]

they are coming up soon.

[@thumb5413]

@@MarkWildman already ordered 2 sets from the Etsy. Should be getting them today

[@ScottP27]

Anyone selling those spacers yet?

[@kevinlilly619]

Same question for 3D printed bottom half of adjustable kettlebell

[@andrewmyers8095]

There's info on both in the Discord server Mark links to in the notes. I can't seem to comment with links to the stores.

[@utubepunk]

Spacers are available on Etsy, but in limited supply, so they go fast. The 3D files are on the Discord server.

[@AdlerMow]

Set your inner caveman free! Primal movement, throwing and clubbing for health and profit!