Heavy Club swinging - super mill

[@LurksNoMore]

Your safety instructions are the best. "Tearing your shoulder out of the socket is never recommended and always bad, so don't do that" and "Do not hit yourself on the head with clubs, ever, as a general rule."

[@marcodominguez1374]

"Don't die"

[@hartwiglassnig3021]

He hit the nail on the head with Don't die, yeah! 🤣

[@matthewparsons6496]

as a general rule...

[@andy3410]

I was always kind of partial to “ don’t rip your spine out”😂😂😂 reminds me of that Predator movie…

[@MarkWildman]

its all based on roofing barns when i was young... the mantra from the boss was .... "if you fall you are fired on the way down"

[@joecheng162]

*Check notes" Don't hit yourself in the head. Don't Die.

[@MarkWildman]

Feel free to highlight that.

[@zachschutte8160]

Reminds me of one of my Indian club movements. Instead of bringing it to order you cast it cross body. Before I got a heavy club our mace I got a pair of 2 lb Indian Clubs. I used them because I used to tweek my dominant should all the time. They are great. I still use them for warm-up. I like to freestyle with them at the end of my workout.

[@MarkWildman]

good plan

[@a.lame.username.]

I too started with Indian clubs and now also use them with lots of fancy footwork for my fast and loose drills.

[@stevekubien6680]

Kind of glad I am still working on basic competency of inside circles, outside circles and shield casts because there is no way I don't come away from this with a concussion (at best).

[@nandobreiter4075]

I find the key to not hitting yourself on the head is to 1) rotate, that really helps, 2) remain aware of the position of the club through its full arc, 3) if you are beginning to space out from getting tired, stop, take a break or call it quits for the day.

[@MarkWildman]

First time I picked up a club I straight clocked myself in the head and fell over and lost time….

[@stevekubien6680]

@@MarkWildman After 2 months of picking up nothing, yesterday sure felt like the first time!

[@nandobreiter4075]

@@MarkWildman ... fell over and lost time ???

[@andreayaya]

@@MarkWildman Since then, you have graced us with your hard won wisdom! Thank you for the constant focus on safety.

[@zw2468]

Ah, a bale elevator! When we were kids my brother and I would each hang from either end of ours and jump, using it as a giant see-saw - good memories. Love your videos Mark, you're building an incredible resource.

[@andy3410]

MORE CLUB VIDS! WOOOOOOOOO!!!!!!

[@MarkWildman]

what direction should i go? double clubs?

[@MarkWildman]

anchored?

[@andy3410]

@@MarkWildman the importance of single club finally sunk into my brain. Been doin dbl since I got 20s last Xmas. Adex made singles with my left possible. 20s we’re fine with right hand but had to eat some humble pie and go down to 12.5 on left. You’ve dropped hints over the course of several videos about the importance of single club, but holy shit I can’t believe how it’s repairing imbalances/injuries that 2 hand did not. So I guess my vote would be for as many single variations as possible? Also I think it would greatly benefit your channel to separate the single hand videos into their own playlist?

[@MarkWildman]

I can do that

[@andy3410]

@@hazelmaines2040 ahh don’t sweat it. Your comment was SPOT ON. There’s so much I’ve realized from one hand clubs and I love getting as many peoples perspectives on a topic as possible. The more people we got beggin Mark for more info the better😉

[@tbx59]

An unloaded spin lock dumbbell (~5 pounds and just about the length of a 15# club) has helped me get the movement down and feel more comfortable twirling a 15 pound hunk of steel around my head.

[@martialanatomy387]

Love it, fancy clubs hahaha, that club is sick I only got to see the full size mace last time.

[@MarkWildman]

this one screws into a handle extension to make it mace... its for our much much delayed japan super moto trip

[@WiseOneSun]

I was gonna ask Mark to do a box opening vid of that sweet looking club and now I realize it's half of the the mace from MF fab.I gotta get one!

[@shawndidstuffbeforehehadki806]

Oh this looks fun! Thanks Mark!

[@drl001]

Looks simple, but momentarily broke my brain getting out of the standard mill pattern.

[@charlescarnegie4721]

I've been doing a lot of KBs and Clubs for years, following your videos. I've had intermittent wrist soreness. Maybe a video on wrist maintenance would be helpful -- I do some wrist mobility that I think I saw from you, but anything else you'd recommend?

[@MarkWildman]

drop weight for a cycle is very recommended. you'll end up going up and down with club weights for ever, when you go down in weight for a cycle, add complexity or volume and your tendons and ligaments adapt every better.

[@a.lame.username.]

Make some Indian clubs and learn how to swing them. Excellent rehab tools!

[@cameronmiller6240]

Marks truly gone super saiyan.

[@mattosgood7573]

Late to the vid but I love hitting this exact movement pattern with double light clubs for longer times. Nothung beats heavy club work though Love all your stuff!

[@michaelsenft3608]

Mark - would it be possible to post a video on two handed mill and reverse mill, as you are prescribing this for the workouts you are now selling, but have never done a two handed mill video. Scott Sonnen has a good video but it is very old; please consider an updated version, as you are suggesting the two handed mill is a “core” movement

[@MarkWildman]

do i not have a 2 handed mill video?

[@michaelsenft3608]

I don’t believe so Sir - I have scoured your posts on KZbin and Instagram, and can only find two hand swings and gamma cast. If two hand mills are are a foundation movement, no one would provide a better tutorial than you on this movement. If you have done it in the past and I can’t find it, I apologize; but perhaps a refresher would be appropriate given you are using it as a core moment for your programming

[@MarkWildman]

Hmmm… sounds like a good idea

[@kevinlilly619]

@@MarkWildman Yes please!!!👍

[@cucciafr68]

That's crazy, I didn't realize there wasn't one either.

[@RandomGuy1606]

I get really sore elbows doing club mills. Like tennis elbow. I usually do 10 minutes each hand, normal and reverse mills with a light (6kg) club. Edit: In case anyone has similar issues I managed to figure out what it is. It is called "Triceps Tendinopathy" and comes from overloading the tendons that join the the tricep to the elbow. Solution is to reduce load, slow down action (e.g. do technical mills) until tendons strengthen. It's really annoying because the weight I was doing was not really heavy enough to train my muscles but the tendons just need time to catch up.

[@MarkWildman]

Find a 4K and focus on elbow stretches. Sounds like you aren’t achieving elbow lockout on the swing across the bottom

[@cucciafr68]

Some forearm massaging might help with this as well. It should help in general even if it doesn't fix the elbow pain. I was doing mills the other day and noticed some pain (discomfort) in my right elbow when the weight swung behind me. I stopped and did some stretches and quick massaging of the forearm and the pain was gone. Again, might not be the cause but it can help. Good luck.

[@RandomGuy1606]

@@MarkWildman ​ the pain comes from the overhead part. Never notice it doing technical mills or circles. It feels like an alignment issue between the catch - rotate - throw. Almost like my fist moves outside the plane of my elbow/shoulder .

[@RandomGuy1606]

In case anyone has similar issues I managed to figure out what it is. It is called "Triceps Tendinopathy" and comes from overloading the tendons that join the the tricep to the elbow. Solution is to reduce load, slow down action (e.g. do technical mills) until tendons strengthen. It's really annoying because the weight I was doing was not really heavy enough to train my muscles but the tendons just need time to catch up. Going to stick to technicals and lower volume for a while, as well as throw in some eccentric work on triceps

[@cucciafr68]

@@RandomGuy1606 It is a bummer when there is such a "minor" limiting factor, but in the end we are all better off bringing every part of out body up to speed.

[@ossian1977]

Don't die...(shrugs) best advice. You could put John McClane's gritty wisdom to shame. Love it.

[@973ChrisG]

Hi Mark, what is your take on the Indian club swinging? The movement you just posted start to look like it, but with a much heavier weights and you maintain the arm extension to the vertical instead of 45ich degrees from the vertical.

[@MarkWildman]

its great. i love the idea of it. im just not aware of any logical, time controlled progressive program for it.

[@alfonso365]

Dope!

[@dixieh5555]

Dying to try and learn this because I have frozen shoulder I would like to loosen up but I picture knocking myself out. Got it, use something light at first!

[@JuggernautFit]

That club is awesome looking! What is it??

[@ericparker5530]

Just wondering because I find the Mill/Reverse Mill movement patterns really interesting and cool, is there any specific 1H club weight we should be comfortable with using before introducing Mill patterns into training ? Everytime I watch Mark do any mill patterns I'm like damn I can't wait to get to that in my training.

[@MarkWildman]

Nope. Usually start with a 15

[@PatrickCatrick]

Loverly. I think name suits the movement.

[@Chiburi]

Mark, why should we not drop the club on our heads? Asking for a friend. (I know the answer)

[@MarkWildman]

The clean up is not pleasant

[@maxpower8052]

Neat!

[@babybopkidsrock5713]

He has on nail polish !?!?! Oh, he dropped something heavy on it.... checks out.

[@MarkWildman]

Smacked it with a hammer 🤷🏻‍♂️

[@a.lame.username.]

Don't die! ... Got it! If I die I did something very wrong 😬

[@cthulhu4278]

I' m just getting into clubs mace etc. but I have a question: are adjustable clubs/maces as good as normal ones? I read somewhere that the persian club ( meel) is a lot better than other versions and it' s like training with a totally different equipment, is it true? And why? Last question, what is that strange engraved mace mark is holding? just found this channel and it's amazing!!!!!!!

[@MarkWildman]

Meels are fun but super expensive unless you have a pile of seasoned logs and a wood turner in your back yard. Rmax Clubbells are the absolute Cadillac of club swinging for both single hand work and 2 hand club work. the adex clubs are by are the most durable and affordable of all options and swing incredibly well and provides the best opportunities for strength and movement training progressions. almost nothing else on the market is really worth talking about unless you have lots of money to burn. steel maces are very affordable. the adex mace is the absolute best thing out there for 360s and 10 to 2s training... no contest. currently i think the adex ARC is the best product on the market for usability, progressive strength training, and saving space. hand turned or stone Gada's are just cost prohibitive unless you have a large space and a lot of money.

[@oldmankettlebells]

These look and sound like what I need for dominant shoulder has been in pain for awhile now, I notice it most while doing push-ups. What size would recommend for someone just starting out with clubs? I looked into Adex looks great but very expensive with exchange and shipping I think maybe using smaller weight and get right into it before getting an Adex. I do kettlebells but this looks great to add to the end of my workouts. Thx

[@MarkWildman]

10 to 15

[@Sparrowhawk187]

Something about this move reminds me of Pete Townshend.

[@powskier]

If men should go up to "40-45 pounds", why do the Adex clubs only go up to a mere 27 lbs?

[@MarkWildman]

Because you didn’t get the add on kit which takes it to 50 lbs.

[@guyblew1733]

What is a good starting weight? if one has never done these moves. I don't even one of those workout tools. I was looking at Rogue fitness for these items.

[@MarkWildman]

15. There’s a video on the topic

[@Fred13gyro]

Can you please tell me the club that you are using. The weight & company that makes the club

[@MarkWildman]

Adex adjustable club

[@pedronunes86]

Hey Mark ! Great video! What weight do you recomend for my first club? Im currently working with a 16kg and a 20kg kettlebell, and i weight about 135 pounds. Thanks!

[@MarkWildman]

10 to 15

[@nandobreiter4075]

I think Mark is saying 10 to 15 pounds means 6 kg.

[@MarkWildman]

Or maybe 4k. 135 is a light frame size so in the 10 lb, 4 or 5 k region

[@mariusa.1205]

Hi Mark would you recommend this exercise and indian clubs for AC joint injury rehab? Many thanks

[@MarkWildman]

you can start indian clubs at 1 lb and its all natural shoulder movement which is very controllable so yes

[@mariusa.1205]

@@MarkWildman excellent, thanks Mark and all the best.

[@SiddikaKobir]

is the 199$ program one time payment or monthly?

[@MarkWildman]

One time

[@WiseOneSun]

Wow- people have actually dropped a steel club on the top of their head when attempting this?! I'd rather drop it on my toe... for the 2nd time! Lol