If Cavemen Lifted Weights...Learn How To Mill-Single Arm Heavy Club 14 Outside Pullover

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BODYW820

[@kd-mi4mi]

Mark will you be doing any Live QAs again?

[@gabrielalicea4803]

The way you explain things. No one better.

[@traceyallen4351]

I have seen your much earlier videos on doing mills. This one right here made my feeble brain finally understand how to do them right. Thank you for adding a missing piece.

[@andrewkelly3520]

Am currently working on mills. Had to start with a 10kg club as all the other weights were sold out. 10 was the lightest they had. Have been using it for a month now and can do one-armed shield casts for reps, pullovers too. Flowing them together with in-and outside-swings is still a bit rough. Mills are rough too. Am practising 3 to 4 times a week. Your vids are a huge help and were the inspiration for me to get a club👍

[@dcartier1692]

The pullovers are my warmups for every session - thanks to Summer! (as she said: “channeling my inner Mark”).

[@Abcljsj]

Man, i‘m so glad to find your channel. Love your knowledge! Thank you for that service!

[@maxpower8052]

I've been doing this exercise the last few weeks. I've been "exaggerating" the use of my legs to help my triceps perform the pullover, "sinking" into the legs when the club is behind my back and pushing off when I'm doing the actual pullover, in anticipation of needing more legs when I eventually go up in weight. Maybe "exaggerating" and "sinking" are not the best words because I'm not doing anything extreme but I'm trying to mentally focus on those areas when doing the movement. I hope that this doesn't cause any problems later LOL

[@MeMe-Moi]

Ok, working on this. I added inside pendulums, ourside pendulums, and this exercise to my clubbell program this week. I can definitely feel the different muscles this uses as opposed to the insode circles, outside circles, and shield casts. I am keeping them all in my program, but I am noticing the slightly different muscles used by the different exercises

[@Chris_music_channel]

Awesome, I’m still following the free KZbin videos. But I plan on starting the full BoS program very soon. I’m already familiar with the Kajabi app. So, it will be great have my two passions all in one place. Super anxious…

[@snarbywrx]

Thank you! I just can't seem to coordinate the same side ear swing in the mill. This will help! I know, I shouldn't jump ahead....

[@robmack151]

So glad I found your channel through BSS

[@uwemalik4124]

Another great video, thanks. I worked on single hand inside and outside circles with 8 kg clubs and on shield cast both hands with 10 kg for months. After watching this video i tried the mill with 8 kg. I did not get the flow that you demonstrated nowhere near 🙈😅. Any advice for me to get closer? Regards, Uwe

[@guyblew1733]

I see, I am going to need to by one of your clubs. I on have an adjustable mace.

[@Lardfist0]

👍

[@jonwatson5587]

Boop for the algorithm

[@jaremygolightly3279]

I dissgree

[@Ajas0810]

@@jaremygolightly3279I agree

[@cioran1754]

Beep bop boop

[@TsabaronSecron]

Possible video topic: Top Clubbell exercises for Boxers or practitioners of martial arts. I did Taekwondo way back in high school and have since moved on to boxing informally. Would love a top 5 list of clubbell exercises to enhance striking.

[@esteban8183]

Mark talks about some of the benefits that club work has as it relates to martial arts in a few of his club videos, namely how the inside and outside circles have the same movement patterns as a jab and a cross. I imagine SA Mills and pendulums also are incredibly beneficial. I’ve been doing his 2HC program and have seen an improvement in my power and snappiness when training Muay Thai.

[@cioran1754]

Whatever about clubbell, check out kettlebell figure 8's - to upper cut - to hot potato!

[@cioran1754]

I'd like to maintain an Apollo type physique as opposed to the classic Herculean one, what clubbell exercises should I be doing?

[@jasonwelsh417]

Do you get the full benefit of this with the Shield Cast?

[@andyserb128]

You already did a video on it a while ago but which ones of your programs or exercises should one do to build the Farnese hercules type physique? Thick waist, thick back, strong back side, big forearms etx Thx

[@MeMe-Moi]

I think you mean the discobulus (spelling?) of myron. Link to the playlist: kzbin.info/aero/PLk4oYPJ7TXKhYOOqjc2sSAuEOlubTNEhL&feature=shared

[@cioran1754]

Who's the painter?

[@ForteanEnquirer]

Does shieldcast become part of mill ?

[@kuzmatt9]

Mill is an inside circle and a 180° rotating pullover. Same side ear.

[@cioran1754]

​​​​​​​​​​​​​​​​​​​@kuzmatt9 Agree in a traditional / technical sense, however the BOS has exercises called 'mills' that incorporate the shieldcast. So I reckon the answer to the question is now ambiguous in Mark's BOS universe. Within this nomenclature a 'mill' could be described as......a single or two-hand rotational club movement below the shoulder ( e.g. circle or pendulum ) providing momentum into a casting pattern above the shoulder (e.g. near-side or opposite side ) , which follows immediately. This class of movements then would encompass all the combinations such that this sequence of events ( below --> above ) is maintained, the traditional 'mill' variations in turn become subsets within this category.

[@kuzmatt9]

@@cioran1754 he calls inside circle followed by shield cast a Mill Prep

[@cioran1754]

@kuzmatt9 true, and the shield-cast of the mill-prep gets switched to a near-side cast in what has always been called the 'mill' uniquely AFAIK. So from that perspective the shield-cast is not part of a 'mill' , and that answers the OP's question. In addition the 'reverse mill' implies that the 'mill' is a unique exercise. However there are two other exercises aside from the mill-prep, in BOS, called 'mills' which use the shield-cast, hence my post. So these create some ambiguity as to what could be referred to as a 'mill' , because well.....they're called mills. Either the BOS 'mills' shouldn't have been called such or the term 'mill' was being understood in too strict a sense, or its all just semantics! Mark has always been fastidious with naming conventions it seems, so I've gone with that and picked the concept of a bigger category , let's say 'Mills' , to overcome the ambiguity, as I'd be reluctant to say he is in error naming those exercises mills. The 'mill' then can be the traditional exercise within this larger set ( described previously), but that's only my take, and as far as I know there's no clubbell naming convention bible on a shelf somewhere, hehe, maybe there is. I'd assume for most a 'mill' will remain pictured as you say yourself, an inside-circle --> near-side cast rotating-180 pullover, with no shield-cast in sight.

[@9teen87]

curious if wrist soreness is normal when starting club training.

[@troymatthews9541]

Yes

[@froinlaven71]

Does for me and fades as the muscles develop. If you think it through, you're hucking around Xlbs of metal on a stick in ways you haven't done before, your wrist moving in ways it probably hasn't before, as well as holding onto that heavily weighted stick and it's going to wake things up.

[@dimitriosmeimaridis9034]

Only if you're using a weight heavier than you should or have bad technique. If you start with a low weight and good technique (especially the starting position with the 90 degree angle at the elbow) you'll just build endurance and resilience in the wrists.

[@9teen87]

@@dimitriosmeimaridis9034 using 15 right now. Not sure if it’s too heavy

[@troymatthews9541]

@@froinlaven71 its going to be the first to give out and some movwments will hurt if too hevey when techique is not there

[@jackedwin9538]

I don’t believe using the tricep for the initial movement to get back to side order is beneficial. The use of the shoulder to start the movement to gain the “momentum” to drive the weight back to side order is the main function for these movements. Trying to incorporate the tricep more in these movements takes away from the “purpose” of these patterns. The tricep engages and is worked but best to keep the shoulder the main tool for motion and momentum.

[@HauptmannGallenstein]

bro heavy barbell squats hevay deadlift, barbell rows and barbell push press is literally all you will ever need to develop your body and increase sports performance. just do these 4 exercises 3 times a week, HEAVY, 3x3 for squat and dead, 5x5 for row and push press and thats it, eat lots of RICE, BEEF, OATS and WHOLE MILK a ton of calories and progressively overload your lifts to slab on TONS of weighht on the Bar keep it simple and EFFECTIVE. dont waste your time with silly cables and jumping around thats not how you get a crazy machine, you get an absolute monster like connan the barbarian by hitting a 500 lbs squat for 3 reps, 600 deadlift for 3 reps, 260lb rows for 5x5 and 225 push press for 5s that IT

[@cioran1754]

Can OATS MILKS double up here ?

[@Napoleonwilson1973]

You wouldn’t be able to do the heavy mace and clubs like Mark no matter how much you squat and deadlift.