Heavy Club - Single Hand Alternating 180 degree Pullover - Mill Mastery

[@michaelsenft3608]

Mark, you really separate yourself as a master instructor and fitness resource. In an undifferentiated sea of pretenders, you are both deep in understanding and excellent at communicating. I agree with all positive comments posted for both your kB and club posts - with over 45 years of elite level training, powerlifting, strongman, and Crossfit top 200 world ranking for 5 consecutive years, with the best coaches in the world, you are evolving my fitness to the next level, and set the foundation for me to continue to progress in my 60’s. Thank you!

[@MarkWildman]

that mean a lot coming from an athlete of your pedigree. thank you for your kind words sir. let me know if you want me to cover something specific.

[@cirocundin]

I think the emphasis on the uniqueness of the form to what humans are capable of is motivating.

[@MarkWildman]

gotta emphasize that aspect. humans are unique. we should train to our strengths.

[@cirocundin]

Mark Wildman Watching through many of your very instructional videos... enjoying the learning. My reflection is very frustrating when considering unevolved references from my early days of training from the Army, sports, martial arts so on through to supposedly advanced modern technique in gyms, sports halls and professional trainers. The matter is that adages such as “no pain, no gain” are still persistent and stubbornly embedded in practice and mindset. Much accessible traditional training today is predictably corrupted with something modern or ‘Merikanized as a feature distraction nonsense seemingly for a wider appeal and general acceptance. This departure from sound traditional knowledge makes no sense to me. In quiet times I’m kicking myself for not rejecting this whole moderne issue years ago and seeking a deeper and more fundamentally sound training guidance from original and proven sources and traditions. Keep up the good work. Stay consistent with your message - I like it!

[@billbuyshouses7077]

Thanks I’ve been working with the clubs for three weeks and definitely see muscles popping out on my arms, my 22 year old son is starting as well.

[@MarkWildman]

Fantastic

[@TheFury295]

What weight did you start with, sir?

[@MarkWildman]

@@TheFury295 15lb

[@billbuyshouses7077]

Tony G I’m 61 and started first week at 7.5 lbs, now using 11.25.

[@MrSteeJans]

@@billbuyshouses7077 I'm 55. I've ordered 4, 6, 8, and 10kg clubs. The 10kg (22lb) one just showed up. I plan to follow Mark's recommendation for starting with the lighter ones, but just for shits and giggles I decided to do some one arm circles with the 10KG. I can do it properly, but no where near the quantity of reps for a 'proper' 10 minute session. It will be good for two handed exercises for the beginning......but I love the feeling of the mechanics. I can definitely feel the value of the movement.

[@shawndidstuffbeforehehadki806]

Love the respect you show to your equipment. There are a lot of videos on KZbin where people treat kettlebells, clubs, jump ropes, etc. like objects, but they are an extension of yourself and your skills and not an object. I appreciate the time and effort you put in to these videos.

[@a.lame.username.]

I got lost and found my way back to this video to spend today's training focused on perfecting this. Instantly better fundamental movement pattern from applying your teachings. Thank you so much!!! Your doing a great thing laying down this data base of knowledge.

[@tbx59]

These are invaluable - I go back and watch these whenever I move up a weight or add exercises back in and always pick up little coaching points I've neglected or let bad habits creep in.

[@utubepunk]

SAME.

[@tbx59]

Doing it right now - picking up some mistakes i'm making

[@anaphylaxis2000]

Thanks!

[@andy_in_nh9243]

I like how during some of the reps you pointed at your elbow to accentuate the importance of keeping it at 90°. Well done!

[@MarkWildman]

glad it helped

[@BlakeNix]

​@@MarkWildman Yeah, that was a big help for me too.

[@andyh3065]

Can I just say, I love your videos. Super informative and so well presented. Next best thing to having you coach me in person. Thanks

[@MarkWildman]

Thank you for watching

[@CharitonIosifides]

Catching the club and launcing it with the legs is essential once the club gets heavy. What I also noticed as well is that, once the club gets heavy, it's the body's rotation that actually brings the club forward during the rotating pullover. Muscling it forward just doesn't work. (It does if you are a monster freak hulk kind of person... and for a straight pullover there is really no other option) I find that rotating he body forward, giving momnentum to the club and utilizing the muscles stored elastic energy and then contracting them to bring the club forward really helps with really heavy clubs.

[@nandobreiter4075]

I've been waiting for this to improve my mill. Now I see the path forward. Thanks very much Mark!

[@MarkWildman]

Glad it was helpful. did i make this video for you. i made it for someone by request but i can't find the original comment now

[@grantedfornow]

Mark Wildman it was for me! I was having trouble with the reverse mill. I did two sets of these 180 alternating pullovers and was like oh... that’s how I have to swing it! Was able to do the reverse mill on the spot. Super helpful! You are the man.

[@MarkWildman]

@@grantedfornow glad it helped. everyone seems to miss this part but its super super crucial

[@nandobreiter4075]

@@MarkWildman Some weeks ago, I asked about a progression to help improve my mill, and you said you'd add it to your list. This exercise seems to be an important part.

[@tjjk123]

Thanks for all these vids you’re putting out , I’ve found you due to Kettlebells and have just ordered clubs and a mace a few days ago👍.

[@MarkWildman]

Good stuff

[@benjaminlemley8744]

Love your content. Thanks for the detail.... definitely need to practice this one!

[@travishibachi]

Trying this today with my 15# club that I just got. Thanks so much for your instruction(s) and guidance, Mark. All the best!

[@lphillips6204]

Exactly what I was looking for 🎯💯

[@dozierlester3971]

I just started with my DIY #11 club, it kicked my old butt on basic movement. You make it look easy Big.

[@Hell_Inc]

Putting this in my program to defeat the impending Chimp apocalypse doom

[@MarkWildman]

solid plan

[@a.lame.username.]

I'm on it!

[@troymatthews9541]

@@MarkWildman Mark I started with a 45-pound club and can do two handed shield cast, single arm swings around one side of my body and alternate, I can you outside swings to single arm pullover back to outside swing. Two arm inside and outside circles and inside pendulum circles. I cannot yet perform a inside circle to clean without involving my other arm. Any outside circle one-armed forget about it. Also have my in between swings I just still need a noticeable amount of assistance from my other arm to get it Into a clean

[@troymatthews9541]

@@MarkWildman eat when I get good at that rotating pullover

[@TheJuan_N_0nly]

9 months and not one thumbs down... I'm impressed..!

[@billwilson7823]

Thanks for the tip.

[@henridenavarre7892]

Excellent teaching as always.

[@makula5543]

Excellent video- you are one strong dude!

[@petermozuraitis5219]

I'm going to miss these daily videos once quarantine ends and Mark gets back to work

[@MarkWildman]

im gonna try to keep it going. my goal is a video a day. for a year

[@belligerentmovement8]

Mark thanks for the great training tips. If my mobility is not allowing thumb to shirt in my casts and mills, should I discontinue those swings till I get that mobility??

[@melroberts7987]

Another excellant tutorial. Love the detail.

[@humo.5648]

Great video! Looking for the definitive kettlebell program tho

[@jeffbwfg]

These breakdowns are so good!

[@motorcyclescene]

I'm loving flow training with heavier and heavier maces and clubs. I've always wanted to cleave an enemy in two with one cast of my broadsword (one hand of course), then spin around and take out two more. Perhaps a quick parry then a lunge to take out three more enemiesI think I'm making progress with those 2lb clubs! 🙂

[@carstennoppenei2077]

Another excellent tutorial... This channel is indescribably valuable to me as a total newbie in the field of kb, clubs & maces! Ps...always keep your clubs clean from dust (@ 4.40) 😂

[@erinzway]

Where did you get those clubs great video lots of information thanks

[@MarkWildman]

That’s a custom club from knightfx

[@erinzway]

@@MarkWildman nice thanks

[@faithandfitness421]

Such a fascinating workout tool!

[@MarkWildman]

it really is the best. i keep looking for something better and i can't find it.

[@scottzellner6412]

iI seems that it would be more accurate to describe it as a rotational push press or thruster vs. calling it a rotational clean. I'm not trying to be a jerk. The training and description is awesome and I am grateful for the time MW puts into this, I plan on putting this inot my program as soon as I can get my hands on a club. I have three old 3/4 lb. wood clubs that seem to come out of a YMCA in the 1930s or so. I don't know the manufacturer for the label has come off but the weight is still on them. I will use them to learn the pattern until I can get a 15lb club.

[@richardt4669]

Question: what’s the way to count reps? Is one pullover “1” or is one pullover and back “1”?

[@villaindepot]

I've been wondering this, too. Too bad no one answered. I do think it's supposed to be one pullover and back that counts as one rep.

[@zabyjacikSVK]

Starting my in-pendulum, out-pendulum, 180 rotating pullover program today. Couldn't find an answer either so I'm gonna count "there" and "back" as 1 rep. Would be nice if we could get a definitive answer on this from Mark.

[@chicagoradtech]

I think every time you go back is one. With two hand every time I go back I count as one.

[@boyantrifonov]

I would count 1 rep when I finish both directions with my arm. Inside and outside = 1 rep (or you can start outside and inside)

[@jamesmclean6100]

Thank you one more time

[@johnpritchard9753]

Loving this channel! Thank you.

[@traceyallen4351]

Hey there. Is there a 180 degree double hand pullover video? Thanks in advance.

[@breathlessMay]

thanks! could you please point to the club with the wooden base? (As in, the brand or manufacturer)

[@TheJuan_N_0nly]

35 pound club, this dude is strong as fuck...

[@darylhill9400]

Bravo

[@solomonroskin8879]

I love these!

[@ΓΙΩΡΓΟΣΠΑΠΑΔΟΠΟΥΛΟΣ-ν9π]

Amazing. Thank u

[@nerdfamous5794]

What are the first 6 fundamental movements I should learn for heavy club?

[@gijsdejongh6977]

Super usefull! Been improving my mill but its still kinda sloppy. This seems the way! 😎👍

[@MarkWildman]

combine it with inside and outside circles... and you will be golden

[@gijsdejongh6977]

Those are already getting pretty tight! Will keep it up! Thanks a lot Mark!

[@grantedfornow]

Thank you!

[@zaheersamuel6128]

Great Chanel ..

[@oastorga]

Every time I watch one of these videos I end up doing something with the Kettlebells or my home made clubs. Today is supposed to be and eas;y active recovery day but I guess we will see. I hope I don't break the TV. :-)

[@nandobreiter4075]

I've been working on this for a few days, and it's a lot harder than it looks! I'm definitely "terrible with the rest of them". I had to practice the movement without a clubbell at all to get what I was doing wrong on the reverse side (the way the club swings at the back isn't mirrored ... duh). Anyway, I'm at beginner chimpanzee level, keeping reps low so I don't bang myself in the head while being "terrible with the rest of them".

[@lanierwexford2582]

Is this the third exercise in the 2nd phase of shingle hand club order of operation (SHCOoO) that you mention in the first video on SHCOoO? Hope I am making sense and as always thank you and stay AWESOME.

[@eamonob84]

You mention keeping the feet pointing forward and not rotating them with your body. Would turning your feet with your hips (pointing them in the direction you're facing as you rotate) be ok? Or should we keep feet straight forward the whole time?

[@chrishenty-clark1754]

When you are catching/fixating elbow at side are you bringing shoulder into external/internal or does shoulder rotation stay neutral in these moments?

[@uberjava]

Question Coach.... To me, clubs and maces see to be very similar in design (long handle with offset weight). Under what circumstances would one specifically use maces, as opposed to clubs?

[@MarkWildman]

clubs are proto movement. maces are more specific movement. i always teach clubs first. if you are good at clubs, mace is an easy adaptation. the converse is not true

[@BikeTaher]

okay you're strong, stop rubbing it in! :)

[@MarkWildman]

gotta do it. otherwise the youtube trash talk is crazy

[@a.lame.username.]

I'm guessing we are the only ones that have the throwing movement pattern on lock too huh? Can any primate really utilise the oblique slings like we can?

[@johnj9267]

Call em, as you see em! Thanks :)

[@protoman2k]

Hey Mark, I just bought a 5kg club, but I think I don’t have enough strength to perform this movements with a single hand. Could training the two hand shield cast give me the strength to perform this? Thanks from Mexico.

[@MarkWildman]

yes. do the 2 hand versions and build to 4x of what you want to accomplish single handed. then go to single hand and start at 50% of what you want to accomplish

[@protoman2k]

Mark Wildman Thank you, I really, really appreciate the work you are doing here. This is the first time in my life that I’m excited about workout. And the best part is that I can do it at home, and it’s really cheap. Thanks!

[@MrSteeJans]

​ @Mark Wildman Hi Mark, I've noticed in all of the single arm heavy club videos you never mention what the state of your abs and glutes should be throughout the movement. Should the 'shield' (abs) and glutes be 'on' (I interpret that as tightened) ?, or should they be relaxed ? Is this consistent for every heavy club exercise, or does it vary ? Thanks.

[@MarkWildman]

it varies. its very hard for your abs to go off during a club exercise. but the glutes will alternate firing as the weight moves to stabilize different parts of the motion

[@TheMozza76]

Hey Mark thanks great video as always! Could I ask the difference between Mace and Club? I’m guessing they both use the same movement patterns Thanks again 💪🏼

[@anthonyj.mickey6451]

Mark : Great explanation on the technique; especially, as one goes up in heavier weights and the practical execution. Due to COVID it is difficult to find heavier Kettlebells and many are in back order. I am glad that I discovered "Club Bells" "Tap Bells". I have come to discover that 10 lbs Club Bell is not 10 Lbs given the leverage and where you place your hands on the handle. Now Mark - I have rotator cuff issues on both shoulders so for single movements should I go no heavier than 10-20 Lbs. and then save the Heavier clubs for two hand movements?

[@MarkWildman]

Save the heavier club single arm for years 3 plus. Use the heavy clubs for 2 hands until then. There will be long progressions in the app coming up

[@motorcyclescene]

Brother you amaze me. You swing a 25lb like I swing a 2lb club!

[@MarkWildman]

Only took me 10 years to figure out how to get people to do it in 2

[@motorcyclescene]

@@MarkWildman I would strive for Wildman Athletica Certification...

[@SSTR96]

Hey Mark, really love your content bro. Just got a 6kg clubbell in order to start my path into clubs swing. Do you have any "beginner" program to start with? Thanks in advance

[@royjackson419]

Is the difference between this and the mill that - the mill is one direction and has a lower swing? I get confused on what my arm is supposed to do when my elbow goes up for the mill

[@josephcarter7111]

I choked up on a 10 pound mace bell and it seemed to work. What do you think? I have 5, 10, 15, and 20 lb mace bells

[@Rockdaddy88]

When I'm doing this with my right arm I feel my ribs crunching like an accordion lol how can I fix this?? Doesn't hurt its just annoying. It's my intercostal muscles on my right side.

[@herbertplumer5212]

Do you recommend any club suppliers in the UK? Ps thanks for sharing your knowledge!

[@ohnioe]

I'm new to clubs myself. I'm pretty happy with the Body Rip clubs on Amazon

[@regulatefitness]

@@ohnioe I second Body Rip from Amazon are good.

[@MarkWildman]

ask Sports Therapy Scotland. Dave would know

[@katesemple555]

I have zero interest in doing any kind of sports, but I think for me learning to get stronger in rotating movement patterns would translate nicely to all of the pivot transfering of other human beings that I do at work. Highly practical.

[@MarkWildman]

it will help with almost everything

[@katesemple555]

@@MarkWildman I was convinced enough to go ahead and buy my first club.

[@jamesjowdy5471]

Applicable to swimming?

[@MarkWildman]

100 percent

[@jamesjowdy5471]

@@MarkWildman I PR’d a 1/2 Ironman swim by 7 min faster than expected with regular KB, mace & club training. Only got 10 swims in 6 mos leading up to the race. This stuff works amazingly well. I need to get to a seminar. I’m a DO, a Coast Guard doc & PM&R is my specialty

[@dsvenjohnson83]

For the SA program of 20x5 inside pendulum, 20x5 outside pendulum and 20x5 180 pullovers, do you do one inside and outside 180 pullover, then the next one, till 5 “even reps” (10 single movements) on one arm? Thank you!

[@darknowitzki3535]

This is what I have been doing and it's killer. Hardest part of the SH program in my opinion. 5 inside + 5 outside Left and the same for Right is on set.

[@FDonovan1979]

Mark, I have become a massive fan of Kettlebells and I am getting interested in adding some club training also. Is there a danger of overload to shoulders or anything like that? Also are there holes in these training methods or are they enough? I add in things like pressups, dips and pullups to try get a balance.

[@mrsloth6064]

My first Club (4kg) arrived yesterday and im going to sub 2 days of club work in my 6 day routine (the other 4 days are kettlebells). What exercises should I incorporate and reps should i aim for? Im trying to consume all your videos keep them coming much love from New Zealand!

[@MarkWildman]

i'll make a video.

[@mrsloth6064]

Thank you!!!!

[@MANTHOSGE]

Hello Mark. Until I buy a club, is it ok to train those movements with a sledgehammer? Manthos Georgantzis.

[@MarkWildman]

sure. don't drop it. make marks on the handle where your grip should go so you don't smash your toes

[@MANTHOSGE]

@@MarkWildman Thank you Mark!

[@tnCEO2023]

What’s a good size for a beginner?

[@MarkWildman]

15 lbs

[@bansheep1]

this guy's good..

[@shawnbanerji914]

Mark, I'm about to purchase a pair of 12lb steel clubs and a single 26lb club (BodyKore). I don't want to over purchase/spend. Is this a good set up? I swing 46-55lb KB's and use the 35lb for your over head standing ab movement. Any guidance would be appreciated. Thank you.

[@MarkWildman]

that seems like it will work out fine.

[@shawnbanerji914]

@@MarkWildman Thanks very much Mark.

[@TheSuperMerc]

Will these help with arm wrestling by any chance?

[@MarkWildman]

probably.. they strengthen the s*&t out of the rotator cuff. this could comprise maybe 20% of an arm wrestling program

[@TheSuperMerc]

@@MarkWildman What weight would you recommend someone starts with?

[@MarkWildman]

@@TheSuperMerc 15. video coming this week

[@joshhead9368]

This is quite difficult. I'm starting with an 8 pound pipe wrench and I'm exhausted haha.

[@GiangoPT]

Caesar doesn't like the final part 🤣

[@MegaSabeee]

I don’t know if it would be a good idea , but a POV , could help us understand how we see

[@salimosman8188]

35lbs club looks tasty...😋

[@kikzrandrade]

This reminds me a lot of judo takedowns… I would be surprised if this does not help any judoka or BJJ practitioner regardless of level

[@WiseOneSun]

Actually, I have seen a dolphin do this once. And then.... I woke up.

[@jasonacraft]

Me: ok, ok...i got this.... Mark: *picks up the 15lb club instead of the 30* Me: $&#@ this is gonna be hard....

[@MarkWildman]

Hahaha

[@dwightlewis2026]

Just wondering - will this exercise make me go bald, too?

[@MarkWildman]

Only if you do it right

[@philstyles5384]

I must be ambidextrous, I can not do it with either hand !

[@MarkWildman]

good.

[@philstyles5384]

FYI; I finally got my shirt like the one your wearing in this vid. Will buy more. Thank you.

[@gonzothegreat1317]

Now do the left side. Can't do it, can you? :)

[@MarkWildman]

of course i can. my left side is actually better than my right. can you

[@MarkWildman]

i await your reply

[@sekusaf]

Geez you don't have to flex on us so hard... :D

[@richardayala4356]

It would be nice if you actually demonstrated first, and then follow with your narrative, going throw the motion again!