Heavy Club Single Arm Swipe

[@andy3410]

One of my favorite exercises! It’s awesome after pull-ups for returning full ROM and strengthening the tendons… great on the abs too!

[@zackthomas7244]

I use these as part of my warmup. Gets the elbows, hands, triceps…firing nicely.

[@farwalker1825]

Many thanks! I was looking for this one in your demos and couldn't find it.

[@saoc8800]

Prioritisation of movements and skills is very helpful. Working on the catalogue of “basic/fundamental human movements“ - it’s a lot of work! Who thought “basic“ could be an ambition? All cues relating to potential psoas pitfalls greatly appreciated.

[@MrCarloArellano]

Just discovered you, super educational stuff!

[@TheMegusto]

Can I suggest wearing a lighter coloured shirt? With the black, it can be difficult to see some of the form directions you bring up. I find it a bit hard to differentiate your arm from your jacket when you're pointing at your elbow. Thanks mate, looking forward to starting the SLAM BALL soon

[@thenrie98]

I was thinking of saying the same thing. The all black is a bit hard to see details.

[@MarkWildman]

Yeah. I noticed that. I’ll find something

[@ossian1977]

@@MarkWildman or paint all your clubs and maces in highlighter yellow :)

[@gustavf.6067]

This one is really fun. Thanks, Mark

[@yanplan658]

Referenced one of your older videos related to heavy breathing and you use the single arm swipe as an example Good to see a dedicated video about it. Thanks again!

[@cucciafr68]

I was a little reluctant to watch this video in fear that I was doing it totally wrong this past year. Everything's good, I'm on track.

[@gcarver400]

Hi, maybe I’ve missed this answer.. but is there any plan to release a single arm club program? Guess I could always go KZbin ghetto and piece it together.. but I’d rather pay for the pretty package.. thx

[@MarkWildman]

There is.

[@MarkWildman]

I’ve been advised to reshoot it with a better camera. I shot it alone on a mountain. Not my best work. Waiting on a new camera

[@rogernorton6583]

Thanks for confirming my suspicion. I keep thinking c&p comes before doing swipes with the clubs. Really I find that to be true of every club or mace cast or pullover pattern. If I can’t get comfortable with it, I stop, switch to c&p with double the weight for a month and try again later.

[@MarkWildman]

Solid solid strategy

[@Lardfist0]

I'm going to try it

[@sticks0662]

So many exercises, so little time. Infinite number of ways to torture ourselves.

[@MarkWildman]

Literally true.

[@natewink7494]

Any idea how to get the elbow more straigth ahead? Right side is fine, left side could be better but I am unsure how to achieve this.

[@MLeighland]

Bravo Mark for the explanations. 💚💚💚

[@kd-mi4mi]

Commenting for the master algorithm

[@MarkWildman]

Thanks

[@marvinjuarez9327]

Just curious. What certifications would you recommend to trainers?

[@MarkWildman]

One of everything but start with RKC or strong first. Then like…. Every onnit workshop… then flowshala steel mace vinyasa instructor….then a brown belt in nearly any martial art. Then probably Steve Cotter’s cert. You should probably do a conventional one like NASM just so you know how gym trainers think.

[@Parzec]

Regarding the "Breathe behind a shield", is there some way to practice this more specifically or is it more about getting stronger in general until one is able to do it? I can exhale somewhat fine while bracing with the abs but inhaling is nigh impossible for me at the moment. Started exercising quite recently though so I'm neither strong nor familiar with this concept yet. Educational video, as usual =)

[@MarkWildman]

Your issue is usually solved by more basic single arm club

[@Parzec]

@@MarkWildman Alright, sounds good! Thank you =)

[@strongishguy683]

How would you suggest someone supplement their barbell training with clubs? Should I do the club training on barbell training days or on rest days?

[@MarkWildman]

Rest days

[@MangoTheRetriever]

If I am having wrist pain after swining clubs, am I doing it wrong or I need to drop weight?

[@cucciafr68]

Could be a little of both. In my experience, when my wrist hurts it is due to tight muscles in either my hand or forearm (or both). Massaging, trigger pointing, stretching and resting these muscles help. Do you get wrist pain from other exercises as well?

[@ObedMineField]

Prob need to add some specific moves to exercise wrist supinators and extensors

[@MangoTheRetriever]

@@cucciafr68 Not really, I notice it when I try including clubs into my routine. No pain from swings/ TUG/ C&P.

[@cucciafr68]

@@MangoTheRetriever Do you start with clubs or end with clubs? Some wrist/forearm mobility warmups may help too. It's always a hassle when you have pain performing an exercise.

[@MangoTheRetriever]

@@cucciafr68 I start with them. I do like a general warm up, never did anything specific for forearms/ wrist, might try that. Thanks.

[@GrantGardner80]

I liked having my clubs work in all three levels of complexity, so I had based mine off of the two-club video. Glad I to see I was doing it correctly. Mark, here's the reminder for the discord link. Would another email help to locate it?

[@anthonye7216]

Silly comment: Mark looks like he has a goatee in profile with that deadcat on his lavalier mic. I think it looks cool, grown a beard Mark :)

[@haroldpapillon4686]

🤙🏾

[@danielbrooke-gandhi]

Great stuff. I've been doing this in the single arm club order of operations on volume cycles. You suggest here it should be done for time. How would you recommend to slot this into single arm club order of operations? One further thing, I've had problems with doing the rotating pullover. The exercise is fine, but trying to do volume cycles on this with 5 forward 5 back with each hand per set, and my grip fatigues super quick. I dropped the volume in half, so going 3-10 sets instead of 6-20 sets. What would you recommend I do?

[@cucciafr68]

What weight are you using for the rotating pull over? I have noticed too that of all the exercises this pattern taxes the forearm the most. Probably because 1 rep is really two movements. You could maybe use a slightly lower weight and increase the number of sets. You could also keep the same weight and decrease the number of reps while increasing the sets so the total reps equal out.

[@danielbrooke-gandhi]

@@cucciafr68 I use the same weight I'm using for inside and outside pendulum. I complete those just fine, but my grip is super fatigued by the time I've completed half my sets of rotating pullover. I've debated doing a long rest and going back to complete. I got the impression this exercise is a breakout for the mill/reverse mill, but I think this is overtaxing my grip and triceps the way I'm doing it.

[@cucciafr68]

@@danielbrooke-gandhi When I would do this workout with the 15 lb club I actually put all the patterns into 1. So inside pendulum, 1st half of rotating pullover, outside pendulum, 2nd half of rotating pullover. It made for a nice flow but a really, really long set. I had to abandon that when I jumped to the 20 lb because my forearms needed the break. You could take a longer break if needed. Or after so many sets, rest the club on a shoulder for a short amount of time. After a while your forearms will catch up. I do a lot of forearm stuff with the club and KB training as well as grappling so I've learned not to try the clubs after a practice or it will be difficult to finish.

[@danielbrooke-gandhi]

@@cucciafr68 the flow you are doing above sounds pretty cool and could see it as a good option if done for time, but I can't imagine surviving it on a volume cycle! I do clubs either on their own or after barbell work. I'm using it in place of accessory work, because I hate lateral raises, curls and tricep extensions. I don't think the issue is the barbell work before it, I'm generally only doing a couple of exercises and then proceeding to clubs. It's the only one of the club exercises that is causing me this issue. The rest are fine, hence the question to Mark about whether this was how he intended it in the single arm order of operations video.

[@cucciafr68]

@@danielbrooke-gandhi I started doing that flow because the "B" workout was my least favorite of the the three and it became more interesting. I also have a more resilient grip from all the grappling so it probably isn't as much of an issue other than over work. I'm sure Mark has a simple solution for you. Good luck.

[@iChefTheImpossible]

Directions unclear. Squeezed glutes in front of me and got swiped at.