Heavy Club Exercises - Single Arm Inside Circle

[@tbx59]

Push, swing, pull, catch - this has gone through my head more than any other mantra this decade.

[@fitnessminimalist9250]

That "focus on the exhale" cue is pure gold. So many people clamp up and hold their breath when they're new to clubs. I've been using that cue for years, but I'm sure I originally got it from you. So much more effective than "don't forget to breathe". Great videos.

[@a.lame.username.]

Same. I just exhale at every opportunity, I'm barely aware of my inhalation most of the time. Thanks Mark, that's the 463rd awesome training thing I've learnt from you!

[@ryanwall3370]

I found your channel and made myself a club by filling a plastic whiffle ball bat with cement and almost all of the shoulder pain I've developed from 6 years of powerlifting and wrestling has vanished

[@MarkWildman]

Now that is what I like to hear

[@GuillermoGarcia75]

Having some shoulder pain myself from kettlebells... thx 4 the tip. Just started with clubs... hope my paing goes away too.

[@menin84]

@@GuillermoGarcia75 were you able to keep at it bro?

[@GiangoPT]

Is there some tutorial somewhere? I'd like to build one of these for myself!

[@chrismanning217]

Yes man, since I watched your first video on circles ive been doing one arm circles. What a great movement, ive been doing them with 15 and 20 pound onnit clubs. Its helped strengthen my shoulder girdle a lot. Keep the club swinging vids coming, thinking of starting my own littl channel soon too. Thanks

[@floydparker7772]

Mark, thanks for the excellent instruction. I have had problems with my left shoulder since high school (a partial separation). I never had surgery, persisting in the belief that my shoulder could heal itself. The doctor told me I would never lift my arm above my head with any strength, but actually I have been able to work up to (and maintain) a strict military press of 230 lbs. However,, recently some shoulder instability and pain set in again, possible due to age and wear-and-tear. I bought a 10 lb club after watching several of your videos and have been working these exercises for about three weeks or so. Most of my shoulder pain is now gone and stability in floor press and overhead movements has greatly improved. I can also move a heavy dictionary or a stack of plates onto high shelves with one arm (at weird angles); that used to give me a twinge! I am shocked at the improvement in strength and mobility. Hope to purchase a 15 lb club soon and continue the climb to becoming a genuine "wildman." Blessings, brother!

[@MarkWildman]

Glad to help

[@johnpritchard9753]

I love these explanations of why such and such is done and when. So enlightening and it's also reassuring because I can see the logic and therefore trust the instructor (let's be honest, there's a lot of BS around these days).

[@lanierwexford2582]

I'm curious how many people go back and watch this legacy gold. I watch the video for from references. Thanks for the knowledge drop.

[@pascalboysen8378]

Great Video. Love you sword in the background and the karate kid reference with wax on and wax off. Good hints with the exhale focus and funny that you mention the neural pathways. Just read something about that in a book. Do you tuck the hand in on the stop or on the pull? Thanks for the vid and your expertise. Just saw the last seconds 🤣 punches, axes, spears... "Normal" people throw baseball's.

[@TruePhil]

1. elbow 90 degrees Elbow to hip Push, swing , pull stop focus on exhales

[@willagnes8376]

I like to go back to your heavy club basics vids when jumping weight. I've been doing 35lb inside and outside circles for about 2 weeks after nearly a year of single arm 25lb work. It's going to be a while until I'm doing single arm mills and casts with a 35lb bit damn, the 35lb circles alone are quite the killer.

[@MarkWildman]

They are. Plan on another year with the 35 for sure.

[@KirillBenIgor]

Thanks Mark for every video you have done! Love the suddle humor, love the high instructional value. I ordered a club and it's 10kg/22lbs. I think in one of the videos you said that men should start with three weights:15, 20 and 25lbs... Now I'm biting my nails...did I order too heavy a club.

[@MAHAKALAXXXV]

Respect brother , always awesome material , many thanks

[@BenSemisch]

Would love to see more single hand club videos, or even an Indian club series.

[@tynelson9003]

bring back the popped collar 🙏🏼🤩

[@willagnes8376]

Greetings Master. I started doing single arm 25lb alternating circles today. Holy shit, felt primal af.

[@MarkWildman]

That is official a heavy weight

[@willagnes8376]

Just circles for now. Been doing single arm work with a 15lb for months.

[@horatioredgreenblue2130]

Mark - should I have my shoulder loose or retracted back into the socket and resisting the pull of the club? It's the only thing I'm not sure of and I fear messing myself up over time with the wrong technique in this regard?

[@MarkWildman]

The lat should be on and holding your shoulder in plce

[@horatioredgreenblue2130]

@@MarkWildman Thanks

[@calebf.6806]

@@MarkWildman so pack it the entire time similar to a kettlebell swing! Just what I was looking for just got club for my bday! Woot!

[@bblaupeewee]

Hey Mark, thanks for all the great videos. I've been focusing on basics for grip strength and fundamentals of single handed heavy club swings (inside and outside). In addition to the swings I've been doing round the body (both directions) kettlebell "swings". 100 circles and 50 each direction, each hand with a 15 lb club. Regarding order of operation, does it make my core set of exercises above less effective if I do some mace work inbetween sets of 15 or 20 of each of the above exercises? Should I go through the above in it's entirely and the move onto whatever I can manage or is it ok to break it up with other exercises inbetween? Looking forward to the beta program!!! Thanks!

[@urdadshusband781]

Mark wildman Have you had any clients who reported pain in the rotator cuff/rear delt/ back of shoulder area with circles? Inside and outside. It is mostly on my left side. Feels very uncomfortable and sort of like a pinch Any tips or thoughts

[@MarkWildman]

You need to see a body worker most likely. Sounds like knots under your scapula. Also drop weight. Get lighter clubs so it’s not pulling on it that hard.

[@williamfaubion1082]

So I must be very weak, I have a 15lbs club. I can hold it upright but I’m shaky, doing the circle I’m having difficulty bringing the club back to starting position. Do I need a lighter club?

[@MarkWildman]

no.. you are normal. most men use a 15lb for at least a year before they move up. you can get a lighter club. they don't cost much and you will lower your chance of injury.

[@MarkWildman]

just do sets of 3 to5 to start. start with 6 sets. add a set every workout. 2 to3 days a week. build to 20 sets. always add volume before intensity

[@MrSteeJans]

@@MarkWildman Hi Mark, starting recommendation: 6 sets of 3 to 5 reps ? Is this intended to be using EMOM ? Thanks.

[@nickv6062]

Following

[@lisasnyder4203]

I need to invest in some starter clubs.

[@Michael-cj5mn]

It's worth it .. and his moves are really great ....helped me stay Mobile every day

[@Rach1941]

The video demo is very clear until you get to the very fact transition between the backward swing back to the upright club starting position. Wish it was in slow motion to capture all of the the nuances.

[@caesarshotdogchampion8738]

Should I keep my feet square with my shoulders or should I offset my feet like you have?