Strengthen your core with the Inside Circle if you are overweight or deconditioned

[@jeremiahperkins5364]

Mark, this series has been an absolute boon for me. I started on March 31 with the initial 3 exercises and have since branched out to incorporate many of your other routines over the subsequent months. To date I’ve lost 20+ lbs and have regained a great deal of mobility, strength, and stamina. I really cannot thank you enough.

[@KirillBenIgor]

That's great Jeremiah!

[@EnemyOfEldar]

My days, dude that is amazing! Keep going and there is no telling how far you'll go! Can't admire you enough, my man. The first steps are the hardest and you've well cleared them.

[@honeyalmontereynoso7609]

I just started my journey too. Happy to see others are doing it alredy. 💪😄

[@jeremiahperkins5364]

@@KirillBenIgor Thank you!

[@jeremiahperkins5364]

@@EnemyOfEldar Thank you so much for the kind words!

[@scottengh1175]

Condolences for being stuck outside in Hawaii to show this to us. Thanks for suffering for the team.

[@MarkWildman]

it was incredibly hot out there

[@heyitsmort7744]

Mark’s really teaching his ass off in these videos. Love the original inside/outside circle vids but these ones are so much more informationally dense.

[@remydejohnnthemustardking4000]

This man on here doing the lord's work! The amount of explanation of the biomechanics behind weakness and how to gradually get stronger I ordered 1 5lbs club immediately. Thank you.

[@filiptalev3869]

Mark, cannot take you enough for the level of clarity and effort you are putting into this.

[@SchuyFit]

Seems to me like using momentum to control off-balanced weights is one of the most effective things for obese individuals. Great info!

[@CynthiaKingYoga]

Yes!! I just started w/the smallest weight. We have the one that can add on. I was turning my feet out. Looking forward to my workout tomorrow! Thanks, Mark! You help so many folks who wouldn’t otherwise have access to this info. 🙌

[@dannamadura3751]

Mark Wildman, King of Clubs

[@AkramAli-ve7fe]

Started doing the club exercise recently. Totally hooked. Thanks Mark Wildman.

[@PainterLady]

Thank you Mark im just starting out with you. Going to order your program for the overweight as soon as I have the $$

[@PickerSteve2020]

Thanks for this video, Mark. As a newbie to all this, I appreciate you working though what reps and sets are. Cheers 🇬🇧

[@adventureswithdipsy]

The irony of the overweight person walking past in the background, just as you were instructing on knee collapse in overweight individuals… perfect timing!

[@tbx59]

Mark's programs, ideas, video, etc have helped me lose about 30 pounds while adding muscle and strength.

[@DarkTypeWriter]

Excellent work. Fantastic information. Great demo/lecture.

[@oastorga]

I’m eagerly waiting for my Adex adjustable mace. Meanwhile I figured out how to use my ONIT clubs as an adjustable club in about 1lb increments. Some pipe tubing from the hardware store and Gaffers tape. The type of tape is important, added piece of pipe will not go anywhere plus it does not leave the mace full of gunk. My first mace was home made, I graduated from that to ONIT and I do have a 45lb that will eventually get more use.

[@terrantheagrarian2801]

Mark if your ever in maui Hawaii, reach out for a session. easy easy kine got your club and magnet print spacers, rebounding from covid. with practicing this kind fundamentals

[@carolynarnold7532]

I’m 355 lbs. First, thank you Mark for your videos I’ve lost 5lbs while gaining strength and motivation. Secondly, if possible could you do a hip mobility for overweight people. I’m really struggling to follow the positions from your video because my stomach girth keeps getting in the way. Thank you very much. Stay safe and healthy.

[@MarkWildman]

i'll think on it.

[@Kahlua2U]

​@@MarkWildman Did you come up with something for us "Buddha belly" gals?

[@MarkWildman]

@@Kahlua2U this actually is designed for the big belly folk. single arm allows you to learn to rotate around your body. the less buddha belly learning strategy is 2 hand club to single arm club buddha belly learning strategy is single arm club, to kettlebell, to 2 hand club the training blocks are the same, they just get rearranged based on what's most accessible first.

[@PainterLady]

​​@@Kahlua2Uyeah. I'm one of those please help Mr. Wildman

[@utubepunk]

He's speaking to me!

[@guerillagardener]

Thanks Mark!

[@akaerik1]

🙏🏽🙏🏽 thanks again for the content I need 👍🏽

[@bto330]

Hey Mark, what do you think about an intro to heavy clubs specifically for older people? Trying to get my parents started...thanks!

[@MarkWildman]

ill put it on the list.

[@bto330]

@@MarkWildman 🙌🏻 thanks!

[@cioran1754]

Tried to get my folks interested,if they"ve no history of working out and no open mindness on stuff, start making plans, seriously fuck them

[@jodohead]

Waiting on my first club (a single 15lb) to arrive, I tried this movement with a 12kg kettlebell. Crazy how it affects the muscles. Hope I enjoy the club enough to justify the $160+ that it would cost to ship the Eh-dex club to Canada.

[@MarkWildman]

it is a totally justified expense

[@jodohead]

@@MarkWildman Thanks.

[@antonomaseapophasis5142]

"Eh-dex" message received

[@HeidisHereAndThere]

What else can we use in place of the club, if there's no way we can afford to pay for one? Thank you so much for this invaluable video! Beautiful backdrop 💕 (I say AY-dex too 😏) Washington State

[@cucciafr68]

If you can't justify paying for the Adex club then you can get single clubs. Onnit has them in stock currently, the 5, 10 and 15 lb clubs are $20, $30 and $40 respectively. Obviously not as versatile as an adjustable club, but you can still accomplish a lot with them. I only have these jumps in weights (also 20, 25 and 35) and have a single arm club program going on right now. One of the bigger differences is my volume cycles go up to 20 sets and then are followed up by a density cycle before I jump in weight since the increments are so much higher. TL;DR, get a non adjustable club and swing it more. Hope this helps, good luck.

[@HeidisHereAndThere]

@@cucciafr68 Hey Frankie! 😘 Thanks so much for taking the time to reply, and giving so much detail in your comment! 💕 This will definitely help me out A LOT! Will look into these pronto. Many blessings to you🤗

[@cucciafr68]

@@HeidisHereAndThere No worries, that's why we're all here. If you want I can send you my single arm club program. It's an excel file with 3 sets of workouts (A, B, and C) for weights 15, 20, 25 and 35. You can change the weights to better suit yourself. The first workout, A, is just the Inside circles, outside circles and shield cast. B is inside pendulum, outside pendulum and 180 degree rotating pull over. And C is mill, reverse mill and swipe. Mark has gone over all of these at some point but you can always stick with the first one to start off with.

[@andy3410]

@@cucciafr68 have you ever tried hoppin to a density cycle after 10min? I’m playin with this idea mainly as a time saver. If so, do u encounter sticking points sooner? You sound pretty experienced...

[@cucciafr68]

@@andy3410 I'm not super experienced. And I assume you mean 10 sets instead of 10 minutes (but that would be true for an EMOM). You could do that. I just hit the first density cycle of my program for one of the three workout groups (they are all offset by 5 workouts from each other) and it's all still very easy but the plan is for the long haul. It will be easy now but when I get to the 25 lb club I will need all the steps I can take, especially going to the 35 lb. Besides there is nothing against going faster in the early stages with lighter weight and then expanding with heavier weight as long as you are familiar or comfortable enough with the movements.

[@huggermuggerish]

This is wonderful. I might be missing a very obvious point, but when do we increase the sets? Thank you!

[@MarkWildman]

Every time you train

[@dangkolache]

not hitting yourself in the teeth is also a lesson easier learned with lower weight :P

[@michaelceasar1623]

How come you suggest going up in weight one you complete 10 sets of 5L, 5R. Where as in the nerd math video for single hand club you say to go up in weight at 20 sets. Is this because you have smaller jumps in weight so it's easier and quicker to progress?

[@MarkWildman]

Yes

[@KurtStein81]

I was just about to ask this question!

[@juliehock6059]

Beautiful location..

[@michaelfeliciano4644]

I’m confused by volume training and intensity training. The videos I’ve seen so far on single arm club involve increasing how many sets you do by one each time and not changing the reps (volume training?). The videos on kettlebells seem to be the opposite. I’m struggling to find a starting point. I have multiple kettlebells and just ordered the adex clubs. Thank you for all the content btw. And a link for that shirt in this video would be cool too lol

[@cucciafr68]

Typically he wants you to go with the volume cycling and then lead into density cycling (intensity). He has shown this for both kettlebell and single arm club. This stuff here is catered for overweight individuals. It also better suits the smaller weight increases you can accomplish with the Adex adjustable club. For the regular 5 lb increments you get with standard clubs, more work between weights are needed. I follow up to 20 sets of 5 reps each hand before I start moving to density cycles ending at 10 sets of 10 reps each before a weight change. And there are also more movement patterns in my program (Mark went over them in an earlier video). The first step is to determine what kettlebell weights you have and the exercises you plan on doing for them. And as for the club work you can follow his earlier video (kzbin.info/www/bejne/kIGtlWpth9uJia8 and kzbin.info/www/bejne/aZ2Xk4Z9arOXb5I) or this style which works best with the Adex at this time. Good luck.

[@AndrewHedlund100]

I’m gonna do this with my Momentus Weighted Driver

[@chrispy725]

The top of a set is the weak side set. The bottom of a set is you strong side set.

[@scottengh1175]

Lol. I keep watching these. I finally heard the correct counting! I was doing 5 sets of 5 on each side. And starting at 5 sets of those, then 6, all the way to 10. So 250 on each side. Trying to figure out how to do that in 8 minutes.

[@timschewe9117]

wait, you're not doing 5 x 5 x 5 each arm, are you? it should be 4 x 5/5 (meaning 5 on each arm), 5 x 5/5, 6 x 5/5 ... 20 x 5/5 for a max of 100 for each hand! That is doable in 8 mins :)

[@trentbaz7134]

Hi Mark. Might be a stupid question , but how often should I increase sets? Every week? Eg do 4 sets of 5, 2-3 times a week on each side for each exercise then 5 sets of 5 the next week? Thanks

[@MarkWildman]

the goal is to increase sets every workout

[@trentbaz7134]

@@MarkWildman Cheers

[@creakygate]

Sent a message to Adex about linking up with a supplier in the UK. No response, so not hopeful 😭

[@johnmute6865]

Did exactly the same. Same, no response.

[@brentranke7528]

In Europe, I would look at Heroic Sport's Gada Mace Plate loadable PAHLAVANDLE GAMA. I have not used it but it solve the adjustable weight problem in a different way than the Adex clubs, that also addresses Mark's complaint about the changing length of the Adex club. kzbin.info/www/bejne/lWrYlohsp9N8q80

[@dove5729]

If I had this for my backyard, I wouldn’t be overweight!

[@haroldpapillon4686]

Word up.🤙🏾

[@ericwhittington9613]

I’m guessing the larger handle is better for increasing grip strength?

[@MarkWildman]

Yes

[@krisgee9553]

Original 1" club handle or Fat 1.2"

[@cucciafr68]

I've heard him recommend the Fat handle as it works grip more.

[@jordanlocsin]

What would the next step between circles and pendulums be for those of us who want to add complexity instead of weight?

[@MarkWildman]

you need to add weight until you reach about 10lbs for ladies and 15 lbs for men. then we add complexity.

[@jordanlocsin]

@@MarkWildman thanks! Just curious what the next movement would be still. The exercises are great but I have a lot of fun seeing the overall progression in the program via the Nerd Math series. Great stuff always!

[@MichaelSheridan12]

@@jordanlocsin check his heavy club and mace playlists for examples of where you can go with complexity. Point is it’s better to master the fundamentals with a moderate weight before pilling on the complexity. His nerd math is just how to program it. His playlists show options for what to program. Hope this helps!

[@jordanlocsin]

@@MichaelSheridan12 thanks! Mark mentioned in a video that there were multiple intermediate steps between circles and pendulums but I havent been able to figure out what they might be without another resource. As I understand it, the order should be circles(inside/outside) to pendulums(inside/outside) to mills(standard/reverse). Just hoping to expand and keep learning about heavy club swinging.

[@kiraperez2687]

Yay

[@rinkuhero]

what if you're not overweight, but skinny-fat, like 6'2 and 170 pounds but have a beer belly. is this still good for that or should someone like that just do the regular nerd math program.

[@MarkWildman]

this works for everyone

[@zebady999]

Is that the green man on his T shirt

[@MarkWildman]

yes

[@utubepunk]

Thanks! I thought it was a Tribble or some kind of kettlebell mascot.

[@Bryan-gt8pf]

@@MarkWildman Awesome! I’m going back the through series on Audible right now. I’m on Book 7. I’m reading Sanderson’s Storm Archive Book 4 www.goodreads.com/series/49075-the-stormlight-archive

[@markvick6138]

the exercise works far better if you do the hole thing and do the 360 around your head ,you will have to stand up straight if you dont people will bend forward and get a bad back .when i get people to do it i make them do the hole thing .show them monkey see monkey do

[@MarkWildman]

you do it your way. i'll do it mine.

[@PatrickCatrick]

Mark, are you planning to revisit all of the heavy club movement or just the three movement mentioned in training for overweight people? The ques and pointer are better on this video.

[@MarkWildman]

i can revisit it all if that's what desired.

[@PatrickCatrick]

@@MarkWildman you should do a community survey.

[@HarrisonLynchOregon95]

@@MarkWildman That would be really cool/useful. In many of your earlier videos, you didn't go as in depth on the muscle queueing as you do in your 2020 onwards catalog. A blow by blow/micro movement by micro movement on both 2H and 1H Shield and Gamma Casts and Mills would great, as I still feel like I drift on those.

[@andy3410]

@@MarkWildman PLEASE go suuuuper in depth on volume cycling, load distribution/ stress on the joints and any other nerd math programs! ESPECIALLY unreasonable goals. Closing in on my hr of TGUs and I love ideas. Also another nerd math idea, you specifically always mention twice a week to let the joints adapt. I’m curious how doing “full body” every day like the gym bros debate might apply to clubs /kbs if the total weekly volume is distributed across the entire week? Is it still too much traction on the joints? I would prefer to not find this out the hard way, but I also kinda think the best way to get better at skill is with high frequency?

[@nadiadozova6515]

Yes, even though your first videos were very informative on their own, they were very short and less detailed than more recent ones. So 1H and 2H shield cast, gamma cast and mills videos are welcome!

[@electricant55]

*cries in Europe*

[@DesertRoseBG]

You are so cute