Heavy Club 2Hand mill prep and mill

[@guisspino2347]

It’s hard to appreciate how strong Mark is until you see him effortlessly use heavy clubs. I just bought a 15lb from onnit. I can’t do half the shit he shows in this videos with my 15. I can’t imagine doing this with a 50. Just more stuff to work on. Keep it up Mark 👍

[@MarkWildman]

Just run the programs over and over and over again with increasing weight and you’ll get there.

[@Pcperoni]

@@MarkWildmanMr. Wildman could you do a video on upper lower body split training days. I am starting to run one at the moment. Using your nerd maths approach. Mine is this. Mon Heavy KB Lower Goblet squats 3 X 10 Swings 10 X 10 Stretch Tues light club upper Mills TUT 10 reps each side swap hands 20 mins My thoughts on this is club mills are a push/pull with a swing in between. Got it all covered. Decompression flow Wed off Thurs KB light lower Goblet squats 3 X 15 Swings 15 X 10 Stretch Fri club heavy upper Mills TUT 5 reps each side swap hands 20mins Decompression flow

[@lanierwexford2582]

You are just an amazing human. This totes clears up what i didn't pickup in the mill/squat video. Thanks and stay AWESOME

[@MarkWildman]

I was told I should clarify, so I did. We aim to please

[@FiremanKevin]

Awesome. I have just ordered a 35lb club so this is perfect timing. About a year into club and mace from strictly kettlebells and I love the synergy. Has helped tremendously with low back issues from 25 years of combat athletics. Also. Not much else to do in Ohio this time of year except read and physical practice. God bless ☦️

[@MarkWildman]

What part of ohio

[@FiremanKevin]

@@MarkWildman youngstown in the NE

[@FiremanKevin]

Reflection: so a few sessions in with the 35lb club. The tension it forces/requires the body to generate is akin to 40 - 48kg kb training. Especially on 1h shield cast. The transitions between maximum fluidity and maximum tension are radically pronounced and quite taxing. This is SO useful for Muay Thai clinch sequences. The neurological adaptation from tension - relaxation-tension + balance in off setting external stressors IS athleticism. The better athletes generate more tension (strength) and move faster when fluid. And make these transitions faster. This is great programming. I wish more people were open/courageous enough to try it around where I live.

[@NJames-dh6kz]

Two things everybody should do: mill prep and meal prep.

[@lanierwexford2582]

I'm using this too good!

[@Bat_Dance]

Mill prep and meal prep is life

[@ddanj0331]

Sir. These instruction club videos are fantastic. Thank you for all you do and teach

[@michaelsenft3608]

🤯 MY GOD, WHAT HAS HAPPENED TO THE WORLD??!! IS THIS REALLY HAPPENING??!! You are the BEST Mark, waaaay more thoughtful, engaging and fun that any other social media personality. Thank you, yet again for your differential content

[@MarkWildman]

Are you the person who was asking for this… I shot it three times… but the first 2 weren’t usable because of snow and wind

[@michaelsenft3608]

Yes of course it was me. You are a trooper to let me continually tease you about this, but in all seriousness, all the content is great and this is the video I needed, so in waiting I have gained on multiple levels. The tetra of training with mark Wildman

[@christianmastilak5088]

Thanks. Excellent stuff as always. Massive difference between a dude who talks about exercising and a dude who actually wants to teach ppl to do it more better.

[@CounterC]

Incredibly helpful. Can’t wait for your nerd math style club program to come out

[@MarkWildman]

It’s just a super big version of the mill / squat program… but the single hand is it’s own monster

[@markbrown7124]

Inspired again. This is really clear explanation and learning in steps is very helpful. Thank you!

[@learnenglishwithluke550]

Great video. So logical. Appreciate you and your hard work. Thanks

[@kirksweger8576]

would be good to see a video for mill vs reverse mill (2 hand), shield cast vs gamma cast (2 hand) and when to use each.

[@Bunnykisses1000]

Good timing…i was just practicing these the other day and thought to myself, “i need to go back in your archives and watch these again”. I wasnt sure on which ear they went over, but now I see its both, but depends which one you are doing. Awesome content as always!

[@MarkWildman]

Most people miss the distinction in the early part of training, but everyone gets it eventually

[@a.lame.username.]

Excellent!

[@MLeighland]

Great job on announcing each next step.

[@JayHarris78]

Thank you for clearing up the movement with a very detailed break down. I’m also jealous of the custom fat ADEX. Eagerly waiting on a restock of the add on kit that doesn’t sell out in mins 😞

[@eXquisiteNoise]

thank you, good stuff Mark!

[@ericparker5530]

Excellent stuff yet again Mark ! I started the Mill/Squat program last week and I got confused during the alternating mill in level 3. I know it was explained it the video but depending on the angle of the shot my brain sometimes couldn't tell if it was a shield cast or a rotating pullover movement. Thank you so much for explaining it today; going to help immensely tonight for my training. Btw have you seen the new shirts Adex released ? I snagged one of those real quick.

[@chicagoradtech]

Lol Same. I put it slow mo to try and figure it out.

[@MarkWildman]

I have not seen the new shirts. I’ll call adex and ask them

[@maxpower8052]

I enjoy your compositional approach to training. Thank you!

[@MarkWildman]

Do you mean the layout of videos Tell them what you are gonna tell them Tell them Tell them what you told them Tell them why you told them ?

[@kd-mi4mi]

@@MarkWildman i do like the layout you use. very easy to follow. the only thing i could do without is that intro logo slide with the loud noise lol. I usually just skip it. the outro is cool tho

[@oastorga]

Had to watch this again, I’m doing the mill and squat program and I’ve reached Level 3. The alternating mill had me so confused I for bit to count on the first two rounds and just was all over the place. I’ll practice more before the next round in a couple of days and hopefully flight right and straighten up.

[@AlteredState1123]

Excellent instruction.

[@petermuller9940]

Greetings from Germany

[@originalmacefit]

Soild work!

[@adamroden8790]

So thinking this through - if we did an outside circle it would still be same side ear, even though that ear is now at the front of the body. Right? So for the outside mill prep it would be the 2nd half of a gamma cast rather than a shield cast. Right? I think I'm overcomplicating things...

[@shumardi1]

When you say 5 minutes each hand each direction, does that mean without setting the club down?

[@rkan2k]

Hi Mark! Are you supposed to keep your shoulders down and packed in every casting pattern? You never really mention it in your videos. Thanks!

[@chicagoradtech]

Nice vid. Just got the 2H heavy club program.

[@MarkWildman]

Build up to a 50 and my work is done

[@lukem2492]

Is a reverse mill prep a outside circle and a gamma cast?

[@MarkWildman]

depending on learning strategy. yes.

[@nadiadozova6515]

What about reverse mills?

[@PoppyJr11]

Same thing as the mill, just opposite. You add a 180 alternating pullover to switch directions.

[@nadiadozova6515]

@@PoppyJr11 I totally agree, but should we "compensate" mills with reverse mills, or since it is a 2H move it is less important than for 1H (where you should definitely do them both for equal reps!)? I personally do the alternating 2H mill (from the mill/squat program).

[@PoppyJr11]

@@nadiadozova6515 I don’t think so, doing both sides is always equally important. Sure the difference doing both sides between 1H vs 2H, but there’s always minor things in your body that you might not notice, but everything adds up over time. I personally always do equal amount of reps on both sides, no matter the exercise.

[@MarkWildman]

I save balancing for single arm mills between inside and outside. The mill squat program has equal mill prep both ways so as you go up in weight it’s doable. The program is designed to go up in weight.,2hand reverse mill gets super not doable with max weight. Mill prep is doable at every weight

[@edmond0073]

Mark is 2H reverse mill is gonna be after this video or will it take a while?

[@MarkWildman]

I’ll try to make it tomorrow

[@haroldpapillon4686]

👏🏾

[@natewink7494]

Hey Mark, I only do one handed training (single and double clubs) no 2 hand club. Do you think I am missing out?

[@PatrickCatrick]

If i remember right, its spinal rotation. Least Spinal rotation to the most is double anchored club, double alternate club, single club, two handed club, then arc.

[@MarkWildman]

You’ll do both eventuality. 2 different monsters

[@kd-mi4mi]

so the mill prep uses a shield cast and the mill uses a pullover?

[@MarkWildman]

A 180 pullover

[@MarkWildman]

Different and much harder. Thing 180 pullover for most people at 60% of forward pullover

[@MarkWildman]

Rotation is always more difficult than straight lines

[@davemurin5992]

I don't have clubs . Can a 10lb macebell be used in place of a club?

[@MarkWildman]

Yes

[@derekfrost8991]

If you find a 50lb club in a field next to my dead body, then you know I tried it but it didn't work out.. 😂

[@MarkWildman]

Hahahahahahaha

[@kd-mi4mi]

commenting for the master algorithm. lets go 200k subs

[@MarkWildman]

Thank you for the support

[@kd-mi4mi]

@@MarkWildman I must thank you for all the valuable knowledge you share with us all. Hoping more people can find your content and learn from you so they can feel better in their bodies

[@traceyallen4351]

Fantastic video. My dumb butt now finally understands what a mill is and how to do it. I noticed you did not title the video or call these skills a 2-handed INSIDE mill and mill prep. Are all 2-handed mills and mill preps only INSIDE circles with shield casts? I am assuming not and you are doing a video on whatever that is called...(which, I think, would be an OUTSIDE mill and mill prep?). Thanks in advance. I like to add that I hate you because you make me want to do more. Please don't stop.

[@MarkWildman]

Inside mill is just mill, and outside mill is reverse mill🤷🏻‍♂️…. Should I change the language?

[@traceyallen4351]

@@MarkWildman , nope. Maybe. I don't know. Before your response, I realized that a reverse mill was an outside mill and felt silly even asking the question. I wouldn't consider an outside mill the reverse of an inside mill as I would not consider an outside circle or pendulum a reverse circle or pendulum. Reversing is going back the extract way you came. To be clearer, for example, a inside circle is: - Rotate - Extend arm - Lock elbow - Tilt wrist down - swing inside - Catch in 90 angle - Rotate. A reverse circle would be - Rotate - Uncatch from 90 angle - Swing opposite way to arm extension - Tilt wrist up - Unlock elbow - Retract arm. - Rotate That's my brain. Also, as I am new to using the various bells and the terminology, I am in no position to tell anyone, especially you, to call it anything than what your industry does. I am still learning and sometimes I really need to think things through before commenting.

[@kd-mi4mi]

@@MarkWildman i think inside/outside corresponds better with what you call your inside/outside circles, rather than nothing and reverse

[@marksteven6116]

why dont you circle and then go round your head so there are no stops and you can keep up a rhythm for 10 minutes or more

[@MarkWildman]

I do not understand your question

[@marksteven6116]

@@MarkWildman why stop and start it has no rhythm

[@chairpeople]

He addresses this in other videos- but my understanding: Controlling the start and end points of movements is an important motor and strength skill, which you can practice thousands of times if you include it as part of the fundamental exercises. You practice it at every level of fatigue with a huge variation of quality of the movement pattern. In my opinion, if you did control pause on some % your sets or some % of reps in your set, you can get the value of both approaches.

[@mattp1511]

Am I the only one who finds the Mill easier than the Mill Prep?