Heavy Club Swinging 9 - 2 hand shield cast - essential for every athlete for a lifetime of Gains

[@13Ambro]

I picked up a 15lb club yesterday and figured I would do 1 handed shield casts as a warmup. OMG was I in for a surprise. I wound up doing the 2 handed casts as shown in this video - 5 sets of 5 for each. I got one of the best pumps I’ve had in years. I felt it from my shoulders down through my lats, core and legs. Only 15lbs!, what have I been missing all these years? By reference, I was a former competitive weightlifter in the 80s and although older now, I am well versed in all forms of barbell and kettlebell training and am in great shape for my age. I couldn’t believe how much this exercise hit my whole body. A few minutes of shield casts and some kettlebell squats and I had a killer full body workout in 20 minutes. I am a believer now and plan to purchase the club program.

[@sawdustadikt979]

I never noticed that que to twist before throwing over the shoulder. I look forward to trying that. This exercise has changed my posture. I have gotten so much upper thoracic mobility from it. I can stand up straight effortlessly. I’m a middle aged self employed carpenter. Been doing my trade for about 30 years. Standing on my feet, with a tool vest on looking down all day as well as many injuries has begun to take their toll. I regularly see a chiropractor. She can tell immediately when I’m on my mace program. You, and the knees over toes guy have helped me reverse a lot of troublesome problems. I can’t thank you enough.

[@larsnystrom6698]

It will be hard holding back on this exercise! This was excellent instructions! I like to have a rest day between sessions with new things at the outer range of the shoulder mobility. But perhaps I'll manage that by doing a side swings days between these. I estimate a 6 month build up period before going heavy. At age 75, I know not to rush things having to do with joints. And this rule of mine: not max effort two days in a row, has kept me injury free until now. I now have clubs 4, 6, and 8 kg And maces 4 and 6 kg. I'm taking this seriously! I actually have two of the 4 kg clubs. So I will soon be looking for 2 clubs movements. And I don't mean just alternating the same movement. I would like doing different movement simultanously with each arm. Haven't seen much of that in videos yet, though.

[@jordanrhodes]

That was so good. Super easy to follow your instructions. Thanks.

[@SummerHuntington]

Video looks fantastic!! So pumped on all of the onsite seminar content, thank you for your dedication to high quality video production Sir. Deep bow.

[@TheTiredWanderer]

beautiful backdrop mark. and as usual, effective and straight teaching. I used all of the tips you provided here and enjoyed the swings. adding this into my routine!

[@Bat_Dance]

Props for working on videos while on location for your seminars. The Force is definitely with you 😎🙏

[@WitcherschooloftheLynx]

Perfect! i have been trying to find a simple way to create a good posture. This goes into the playlist. Cheers!

[@Chris_music_channel]

Great video Mark. I just received my 3D printed spacers from the discord guys. Can’t wait to start doing the shield cast regularly. I’ve been practicing the two previous videos. The back position side to side swing was tricky at first. I’m getting it down though after a few attempts. That place looks amazing! Thanks coach.

[@AlteredState1123]

Brilliant instruction, brilliant tips. Thanks, Mark!

[@tonybells131]

Great instruction, thanks.

[@MLeighland]

WOW, look at your back drop. 💚💚💚

[@drewp1974]

Phi phi island. Thailand. Been there many times. Watch the movie The Beach. With Leonardo di caprio

[@ripdime1351]

🤘🏼 as always, thank you, Coach!

[@randyallen2771]

Thanks Mark!

[@stephendell-jones684]

Great info, great presentation, thank you.

[@Lardfist0]

Amazing! Thank you.

[@MarkWildman]

its Thailand

[@stretch1807]

Really great instruction! All the more valuable because of how rare that is in the club/mace arena

[@Sparrowhawk187]

Cool Vid. On a somewhat related note, The Beach by Danny Boyle was such a great movie.

[@lucaandrea1146]

Hi Mark, thank You for your work to help us learning the correct movements and to show all the world this fantastic kind of training. I'd wish to know the difference between the shield cast and the gamma cast. Thanks. Respect.

[@MarkWildman]

that's coming up. I'll shoot it tomorow or the next day

[@OldManStrength2112]

Terrific Instruction. Thank you for these videos.

[@mrhello3413]

That's Maia Bay in Thailand!

[@damianhinch2907]

Where did you film this? Such a beautiful backdrop.

[@tynelson9003]

thanks man

[@remotetrekker-dg3re]

Great video thank you.

[@farwalker1825]

So is the 2H shield cast a better exercise than the 1H? or is it simply a function of being able to use more weight 2 handed?

[@MarkWildman]

More weight with 2 hands

[@simonrobson2293]

Last year i bought a ten kg then a twelve and then a fifteen kg they are fantastic ,ive been training dllf kinds of sport exercise etc,with the clubs i do the basic exercises

[@D13-x5s]

Simply Incredible .. thx for sharing!! Definitely start at 15 pounds lol it’s heavier than it looks

[@Pcperoni]

Hello. I can't find your mill and squat program on the strong and fit website. I can only find the introduction to heavy clubs. Could you point me in the right direction. Thanks.

[@MarkWildman]

That’s the one

[@Pcperoni]

@@MarkWildman thanks 👍🏼

[@DQ2121]

Mark, where did you film this? So pretty

[@peterjwilson]

10 minutes without stopping. Wow. I have a very long way to go. Be luck to do 2 mins

[@MarkWildman]

do the Basis of Strength program and go up in weight so that your structure breathing and movement improve so you can use lighter weights for indefinite periods of time

[@PatrickCatrick]

Would you help us a program design of 10 min non stop shield cast, please?

[@MarkWildman]

I’m gonna try to shoot that this week

[@cucciafr68]

I just did a 10 minute non stop mace 360 workout with a 15# mace. Had only previously done it with 10# before. The jump was noticeable and I'm feeling it today. Definitely need to bust out my progression program for it or just wait for Mark's to come out.

[@drewp1974]

Phi phi island. Thailand. Been there many times. Watch the movie The Beach. With Leonardo di caprio

[@chrislau8332]

Is it pi pi leh? And have you been recent there, can you still snorcle and dive there? Before the sunami it was so beautiful

[@guppygolden]

Are the benefits of kettlebell halo equivalent to this?

[@MarkWildman]

No. Similar. But not the same. Length of the lever matters here

[@guppygolden]

@@MarkWildmanGot it. Cheers.

[@Pcperoni]

With the shield cast do you do both sides with top hand lead or just opposite as demonstrated. Thanks.

[@MarkWildman]

Both sides is a different exercise. It’s harder on people so this is taught first

[@kd-mi4mi]

nice location! where in thailand is it?

[@MarkWildman]

One of the islands off of Krabi

[@psychoshonen]

Thanks so much for this series, it is phenomenal! In terms of the importance of this exercise, what makes it more important than the mill? (Appreciating they're going past different ears and so have a different emphasis)

[@amaladnan5522]

Mark’s arms looking yugeee

[@natewink7494]

Yello, I just do 1 handed (medium/heavy) and double clubs ("light"). Is there a hidden benefit in 2 handed club? have a nice day :)

[@Travishibachi87]

Can load it heavier=more strength gainz 💪🔥

[@MarkWildman]

Heavier weights force better alignment. Especially for squats.

[@eddiek8399]

Another cool on location video, it would be cool if you add the location to each video.

[@MarkWildman]

Thailand for this one

[@davejones3878]

Mark, when you say move up to 10 min minimum without stopping, do you mean 10 min per side? Thank you!

[@321Borny]

As I’m doing the shield cast, at the deepest part of the movement (club in line with the spine) I can’t help but anterior tilt at the pelvis and engage a slight thoracic extension. This just feels like a more natural movement. If I were to stay quite rigid and neutral I feel I’d have to lock my core in and posterior tilt my pelvis. This looks more stable but feels like I’m moving less, which feels contrary to the philosophy of the exercise. I notice when you do it your spine stays relatively neutral. Are you trying to stay neutral or are you tilting/extending and I just can’t see it? Thanks for taking the time to answer these questions Mr. Wildman!

[@MarkWildman]

How heavy are you casting

[@321Borny]

@@MarkWildman 10kg I think my lats are too tight and so I’m compensating through my ribs/lower back

[@MarkWildman]

Hanging stretch with legs in front Puppy dog stretch on an elevated box

[@321Borny]

@@MarkWildman Roger that

[@gohmdoree]

Is that near Emerald Lake?

[@TheOnlyNightmare]

Hi Mark, Can you do a video on the grip for 2H clubs? I found that if I squeeze just as tightly with both hands, something in my form goes wrong. When I squeeze harder with my main hand(top hand), and grip it lighter with the supporting hand, it works out much better. How exactly should the grips be?

[@kumbazzz]

That’s how I do it too Bottom/supporting hand is maybe holding a third of the weight.

[@cucciafr68]

The second variation (tighter grip with main hand and looser grip with support) is how I do it. I also mainly do single arm when it comes to clubs, but for mace 360s, this is the style I use. In one of his earlier videos going over how to transition to single arm 360s from the two hand variation, he mentions to start loosening the support grip to the point where it is just barely touching until you can remove it completely.

[@khem931]

F... love it! :)

[@jackmcqueen979]

Until the day I die. Excellent Mark. No hunched over posture for me.

[@Kathydieting]

Hello How are you doing today

[@sawtoothwilderness300]

Awesome! Would you recommend training this more than required for the mill squat program? (2-3x week) you mentioned every day in the vid... perhaps as a warm up for any and all training daily? Thanks Mark

[@GrantGardner80]

I know in that past he's mentioned that the related single arm movement (single arm club shield cast) and the related kettlebell movement (halo), as well as the mace 360 all work, so you can mix and match if you're wanting versions that you can do daily, but don't want to get burned out just doing 2 hand shield casts. 😉 I personally do halos and 360s as part of my warmups in addition to single arm club shield casts to make sure I'm doing this movement chain daily.

[@sawtoothwilderness300]

@@GrantGardner80 awesome! Thanks for the feedback.

[@321Borny]

Is the shield cast more important with clubs or with maces?

[@MarkWildman]

Clubs

[@cdktaekwon-doclubculebra1627]

I feel like I am ready to go heavier on my swings, but not my shield cast. Should I just stay at the shield cast weight or use 2 different clubs? I'm running your strong and fit heavy club program.

[@georgelogsdon619]

What is the size for f this club?

[@utubepunk]

Dude! You look like you're in a Tekken stage!

[@MarkWildman]

Thailand in the shadow of this cliff. It is weird light.

[@backfru]

This patented weighted bat, derived from countless hours of Coach's learning disabilities, bullying, and training Russian Marines on the beaches of the Black Sea - has definitely lightened my wallet

[@Korealignments]

My heavy club days right now are 2H inside circle, outside circle, shield cast, pullover, in that order. I'm up to four minutes per movement usually doing five reps per hand change. Is the goal ten minutes for each exercise before going up in weight?

[@MarkWildman]

a) good work b) the basis of strength program is the preferred method of going up c) the goal is to go up in weight so that light weights become easier to move for longer periods of time

[@duchaneaux]

So I can’t start building civilizations until I master this exercise first?

[@larsnystrom6698]

@duchaneaux I think you got it!