How to build a bulletproof CORE-Single Arm Heavy Club 13-Inside Pendulum

[@elmasmacho2672]

“Movement is Medicine.” I’m a nurse & I work with the elderly- I’m stealing that one Mark. Cheers!

[@joshuahart7069]

I hope the dog is called Bark Wildman.

[@tomasoboselli7388]

You got me at "if you are alive"

[@TokyoBlue587]

I like how you describe in detail how it works the core and which muscles are activated.

[@MeMe-Moi]

I tried this today. Adding this to my routine for next week. I'm just coming hack from almost a month one enforced rest, but my body remembers the movements and I was able to get through one round of my kettlebell routine (prior to the break I could do 2 or 3) without stopping. Previously, my experience was that 2 weeks off moved me back to the beginning because I would have completely lost the neurological conditioning to efficiently perform the movement patterns of my workout. I have lost a bit of cardio conditioning, but both my kettlebell and clubbell exercises are still fine as far as actual skills and movement patterns. Funny story about back pain: prior to starting kettlebells, I swore the problem was that my office chair was bad for my back. After a couple months on the KZbin kettlebells for deconditioned individuals program my back pain disappeared. Turns out, the issue was me not the chair

[@TokyoBlue587]

This is really good to hear! I have had really bad back pain and thought it was my sedentary job. I’m planning to work more with kettlebells like my PT recommended, maybe do Mark’s program.

[@RichardLibby]

Good video. I also liked the back pain discussion at the end. Recently I've solved any back pain by engaging my abs more: the pain immediately vanishes. My trainer had emphasized "anterior, posterior" with me not long ago and today's video reinforces this point.

[@bandiceet]

Come for the instructional video. Stayed for the puppy.

[@cucciafr68]

The beat me to it.

[@rsgreen30]

Welcome back to the Midwest (it appears)! Your stuff has been saving me again lately. Just reconditioning after two surgeries and two deaths in the family last year... got a little fluffy, and approaching 50. It is always a good reminder that I was made to move and be active and it doesn't have to be any more complicated than that.

[@batterysauce]

I grew up in Indiana and absolutely thought that looked like home.

[@superg3962]

Tennis- all these exercises have helped me so much with rotation and hitting and moving quickly around the court- thank you for these videos Mark!

[@stevezipmoo474]

Thank you! This is a whole new ballgame strength training for me.

[@ScottWDoyle]

Another great video. This was the first time I had a clear appreciation for the unique payoffs of club training. I am sold.

[@TheTiredWanderer]

mark your videos have come a long way and it shows. this is awesome.

[@ejh66]

Thank you Mark!

[@ssaafur]

Great move and instruction. I have an Adex and will be adding this to the routine.

[@kens17761]

Just tried this move. Really liked it. Thanks for the great instruction.

[@themossmethod]

Not sure what's more American, wildman, or that truck. On another note, I need a heavier club

[@SamLeibowitz]

The dog. The dog is the correct answer.

[@kevinherlihy9471]

I thought the cornfield in the background

[@MarkWildman]

We all need a heavier club 💪

[@CarbageMan]

​@MarkWildman This was originally in response to the recent video "99% FAIL at fitness…" At 59, after losing 100 pounds and having done resistance training (this was before the TOI info you began sharing), I've been working my way up to proficiency with the single-arm club (Wildman Edition +5lb) and kb 16k with halos, inverted goblet squats, two-hand swing and around-the-world. I've battled existing rotator cuff, bicep tendon and hip issues, and I'm feeling much more comfortable now, having learned to take it more conservatively. I think I'm almost ready to jump into the swing program and clean-and-press program, but I'm concerned what elements of ITK I may be missing, including rack (as indicated in the "99% FAIL" video, with mention of rack position.) Would it be too much to ask for more specifics on what I should first work on? Thanks!

[@TokyoBlue587]

I ❤the puppy!

[@originalmacefit]

Thanks , Mark

[@droolmctool7942]

Love the dog Mark you should have that little star on more often. ;)

[@TokyoBlue587]

It’s so cute!

[@tbx59]

Heavy pendulums are as good a full body exercise as cleans are - would be a great exercise for football

[@milothereporter]

the framing on this video is so good. can't focus on the training because of the dope truck.

[@bacul165]

This looks really great but i really don't want to try it without an in person coach who knows what he's doing. Off to search the internet!

[@petermuller9940]

Was this a Rottweiler puppy? ❤❤❤

[@AjaychinuShah]

He’s a Golden Retriever under the bed type of Guy. Sorry for any confusion with Mr. Biscuit.

[@dennisbarrett6148]

Most cues of any exercise ever!

[@MarkWildman]

People do this one less than correct for years. More cues, tends to yield better outcomes

[@stevecrounse1789]

Really enjoyed your neck exercise video. Have taken it to heart. I would have no idea where to get a club from. Or what to call that club. If I do a search on Amazon, I'm going to get one of those stupid things you put on your steering wheel of your car. Any help would be greatly appreciated.

[@huggermuggerish]

PUPPY! (and thank you.)

[@shantanusapru]

OK, something weird is going on, Mark... From time to time, I check out your playlists to see if I've got all the videos, and sometimes I discover that a few new videos had been uploaded/released on KZbin but I hadn't been 'notified' -- sure, could be my notification issues, or YT malfunctioning. But, I also notice that often videos would 'disappear' (& then sometimes 'reappear'). Case in point: Currently, in the Single Hand Heavy Club series/playlist ("the science of single arm heavy club technique") the video nos. 2, 4 & 5 are missing...and I'm pretty certain they were there earlier, as I had watched them, and even saved them on YT... I can't figure out what's going on... Any ideas/clue?

[@Aa.11aaa]

*REQUESTION* You should seriously consider writing A book, your philosophy on human moves should not be missed out.

[@ylimerivers]

Anyone know what a good starting weight for a heavy club is for a slightly conditioned woman?

[@ylimerivers]

Nvm I found it 10lb

[@Ghostoad]

That looks like the Midwest behind you.. Where you at Mark Wildman?

[@MarkWildman]

The Midwest 💪🙏

[@pfurlong2003]

Guarantee like with pup

[@guyblew1733]

I don't have club, I have a mace. Adjustable weight mace.

[@marcacee220]

Is that a Chevy K5 Blazer in the back?

[@MarkWildman]

Yes

[@AjaychinuShah]

Not sure what is more true, Sally or Shao Khan in a convertible. 😮

[@CAROLINA211410]

I don’t have a club , any suggestions for replacement of this😢

[@maxpower8052]

I recommend checking out the plumbing components within a local hardware store for pipes, caps, and reducers. Basically you'd want to find a combination of these things that you can spin together to look like a fixed weight clubbell. Inside the barrel, you could add smaller diameter pipes of equal or smaller length of the barrel and/or sand to gradually up the weight. Just be prepared to possibly explain you aren't building something else when you are experimenting with the components at the store LOL.

[@a.lame.username.]

I started by taping rocks to sticks. Build three or four different lengths and weights. It'll teach you lots!

[@tonybernard4444]

I made my clubs out of steel pipe and barbell weights. The handle is 18" length 1" galvanized or black steel pipe (whichever is cheaper). Then a 1" to 1/2" reducer, and then a 6" or 9" length 1/2" nipple, and finally a 1/2" floor flange. They're all threaded, so everything screws together (you'll want pliers for this). Note that 1" pipe is about 1.3" outer diameter (33mm). Then you need some weight plates with 1" hole, small ones, like 2.5lb (don't go using 5-10lb weights or you'll smack yourself for sure). Stack them on the nipple and lock them in with the flange. The flange is nice because you can set the club down standing up. I cut out some cardboard spacers to take up the slack and keep the plates from clanging around. I wrapped the handle with some tennis grip wrap, because the steel pipe is tough to hold. The 1" pipe and grip tape are about the size of the Wildman option for Adex clubs and adjustable kettlebells. I currently have 10, 15 and 20lb clubs. They're not as cheap as I would have expected, but I did save money. If I were rich, I'd get the Adex for sure. By the way, I got a 1" end cap thinking it would make a good pommel, but the corner is terribly uncomfortable. I tried to grind it down and it's not so bad, but it's not the nice round ball on the real thing.

[@bethgleason3896]

I use a sledgehammer

[@chuckylevesque2129]

Buy a plastic fat red bat fill it with cement to the weight you want bat 8$ cement 5 $ or buy a slege hammer 25 $

[@AntonioGarmsci-cy5vt]

I had a Rottweiler for 13 years. My 15 lbs. club is too heavy, just ordered a 5 lbs.

[@cucciafr68]

And before you know it, that 15# club won't feel heavy anymore.

[@djouellette4363]

Long march through the clubs for you comrade.

[@chadleyballantyne1027]

The pommel fell off the custom club 😢

[@MarkWildman]

That’s what happens when you actually use your equipment. Things get damaged. I’ll just fix it.

[@jacobcarrick1182]

Fixing is an essential skill to learn!

[@dennisburgess2940]

Great exercise! My opinion: God made me with the special movements and intelligence animals will NEVER HAVE!

[@youtubeKathy]

awwww. In the thumbnail I thought you had a chihuahua, but that seemed not to match with your other dogs.

[@viperadt]

First

[@hughlevett-yeats401]

What a tedious, over-complex TOTAL WASTE of time! If you like swinging clubs bro... good for you...but stop telling everyone how beneficial it all is! IT'S NOT! 😴😴😴😴

[@TokyoBlue587]

Seems like you’re jealous because Mark is a Hollywood trainer and gets the big bucks to teach people this stuff, and it works. But go back to your boring barbells, i guess.