An exercise actually carved into stone that everyone should learn-Single Arm Heavy Club 19-Mill
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- čas přidán 1. 11. 2023
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I enjoy how there are clear progressions and stated purposes with every exercise in this channel. The basics have their place and are continually used while at the same time, there are advanced skills to work towards. I like how these are not PPL, upper/lower, or bro split programs. These are neurological programs to make you a more useful person.
Glad you mentioned the Reverse Mill as "The One for Violence." Turns out that in a self defense situation it's good to have practiced it a lot.
Also a good way to balance your training out if you’re doing a lot of mace 360.
Club training is giving my non-dominant side the strength and coordination to get better at basketball: dribbling, hook shot, push shot, snagging rebounds. Thanks Mark!
I have been following your channel for afew years and have used your excelent videos on my mill and KB journey. Thanks to your detailed instruction and knowledge i have progressed so much
This breakdown of the mill is possibly the best yet
Thank you Mark 🏴😎👍nel
I absolutely love club training. One of the few tools you can build yourself, load up on any gym, and perform daily. I've been obsessed with swinging the pipe (since my clubs/maces are pipes).
So glad to support this channel. You’re passion, knowledge, and skill at teaching and instruction is a godsend for many of us striving to be a healthy and nominal functioning human being.
This is the first time that I can confidently say I understand the difference between “mill prep” and “mill”. Thank you for the clarification/verification. I am so grateful for your time, knowledge, desire to share, and excellent teaching/coaching skills.
I wish we had clubs and kettlebells when I was a wrestler in the late 90s to early 00s. Would have been a game changer indeed.
The Russians and Cubans had them back then, now we get it 😂
Good tutorial, thx. I already do these and love them. For a big workout, I’ll do timed intervals, one minute of work with 30 seconds of rest, switching sides and switching inside/outside. Love it!
Great video!!!!💪💪👏👏
One of my favorites!
Fantastic exercise demo.
Amazing
When he said 5 days a week
Does he mean 5 days of mills or 5 days of clubbell workouts
Sorry for my english..
Great content, so glad to see it. But also - a bit random - the sound on this is so good, in an outdoor context too. I wish some other channels could do so well. Quality mic I guess. 👍
You look like a meaner Baron Corbin. Great vid!
Question: when you demo-ed at speed I saw an interesting "rib-punch" motion with the empty arm/hand. Balancing ? Excellent video, as always.
Scenery looks amazing where is this man look at the view
Very interesting. I feel like a light bulb has switched on in my head.
It kind of looks like you filmed this in Golden CO. Great video 💪
I was amazed at that survey monument 😮
Mark can you address the off hand . Looks like you are punching across your body to help drive the rotation.
6:04 this is 100% a disc golf backhand throw. One of the best exercises for learning the feel of the throw is to throw a sledgehammer, or golf club.
The disc is only 175g, so you get no feedback from it to pull your body into the correct position (swinging your wrist/elbow/shoulder in the same plane). With a heavy weight you can't "muscle" the object without feeling it.
1:16 is the Sidearm throw, but it's the same (roughly) as baseball.
If any of you are good at this, pick up some golf frisbees and rip them. The disc golf backhand is one of the hardest moves in sports, and you guys have it without even learning it.
Mark, for the past couple of months, I've followed your advice related to doing "10 minutes of non-stop Shield Casts". It's a great component of my workout, and I've been able to increase my Adex club weight along the way.
Truth is though, grinding Shield Casts has gotten a bit boring. I've "unlocked" the 2-hand mill, and feel very comfortable doing the exercise with good form. Would your advice toward doing 10 minute, or similar endurance length periods of exercise, also apply to the 2-hand mill? To me, it's just a more fun movement, probably due to it being a bit more dynamic than just a Shield Cast.
I have written 10 levels of club programming, so that it becomes nearly impossible to ever run out of things to do so that you can be constantly varied from now until 10 years from now.
Just pick a level and do it work on it and Trackett the goal is to get up to 50 pounds with all 10 available levels
Three levels in the mill squat program, and seven levels in the basis of strength program
Come back and work on your 10 minute time frames after working on a bunch of other levels for a while.
Mr Wildman, do we want to allow the club head to swing behind the head or should we resist swing and keep it a straight pullover? Looks like you are encouraging backswing, which makes it not look like a pullover very much.
Are you seriously saying I can't do the mill for 5 years?
Why can't I just start with a lighter weight and not overdue it?
I’m a guy and I tried to do mills with a 15 pound club and didn’t feel in control. Dropped down to 10 and that’s much better.
I still do 15 for circles and shield cast but for now, mills are at 10.
🔥🔥🔥🔥🔥🔥🔥💪🏽🔧
Where do you buy the mill?
Mills are an (ongoing) multi-year project for me - it always feels to me like I'm trying to throw a runner out at 1st with my left (off) hand. All the drills have helped, but this is something I'll likely be working on getting form better for the rest of my life in order to get it more natural and more athletic with my left hand.
It’s multi year for everyone. Keep training
These look good for baseball pitchers
👏👏👏👏👏💪💪💪💪💪😉
I got to the mill in one day of training! Still a bit stagey but it's there. Problem is that my whole body is sore 😂. New kind of sore. The kind of sore I got when I started kettlebells.
Keep going
@MarkWildman let me correct myself. I got my technical mill the first day. If I got the mill the first day, I'd be king crap.
Is it reasonable to say that this (inside and outside) for one handed club and the 360 for two handed mace can cover most, if not all, shoulder rotation needed?
In my opinion, mostly yes. I would throw in a 2H gamma cast into the mix. That’s just me, though. 😎
It is reasonable to say that those are the basics of shoulder rotation
My advice, having done this for the first time today, don’t start with a 15 lb club! It’s way too heavy. I’m reasonably strong for a normal person. I found a 10 lb challenging. Start lighter, avoid injury, work your way up.
Question, on the pull over part, do i want the club tip to swing outside shoulder width, or keep it strict like a swipe? Thanks!
Strict as in end tip of club stays within should width
Just wondering, could you replace inside circle, outside circle, and shield cast with mills? Or should you keep these exercises in your program?
Often in Mark’s programs you start with simple exercises (circle) then graduate to the compound exercise (mill), then when you go up in weight you go back to the simple.
Always practice the basics. Always.
Yes start out with a light weight and work your way up. I got golfers elbow and it won’t go away. Really sucks cause I invested money in a nice club from Adex.
I had some that wouldn't go away no matter what I tried, finally I was able to get it to go away using Epsom salt rub and a scraper
I had it too when coming back to club after surgery. I’m not a PT but I’d look for PT exercises on CZcams for tennis elbow, that worked for me.
I followed a bunch of CZcams tutorials for golfers elbow exercises and it fixed it within 4-6 weeks instead of the average 12 weeks but I did them religiously.
I did have a diagnosis from a PT I wasn’t guessing. If you’re sure its golfers elbow check out Alec enkiri’s video or the one by bob and Brad (the two most famous, physical therapists, on the internet)
@@kumbazzz I’ve mostly been doing wrist flexation with a dumbbell and a theraband flex bar everyday but it’s only been 2 weeks since I’ve been doing it everyday and I also stopped doing other exercises which I felt made it worse. Hopefully this will work in 2 months cause it won’t go away.
@@Ajas0810 that’s pretty much what I did.
I took a break from pull-ups which triggered it and did all the wrist exercises including ulnar and radial deviation not just curls, pronation and supination.
I think what helped the most was the pronation and supination exercises that I used to do with a 2lb hammer which at the time provided enough resistance to challenge without being painful.
Every morning I do the "Milo of Croton" warm up, which is 10 minutes. Pullovers, Mills, Shield cast. I also do "wheels" which is a straight arm circle - like, my arm is straight for the entire circle. Then I do Body weight squats.
What’s your rep concepts for that?
Where does this idea originate? It’s pretty cool.
@@MarkWildman You! You did a video on a 10 minute working man's warm up! While doing the mills I realized that I needed to warm up with pull overs. So I do them first. The wheels came from just wondering what it would be like to keep the arm strait for the whole thing. Pretty sure I got it from one of your vids.
@@MarkWildman rep count when I get home!
@@MarkWildman also I wish I were Milo of Croton or the Great Gama
What weight would you recommend for a baseball player new to this exercise
Most healthy people start single arm with 15 lbs
The weight is THE factor, I can do a mill with my 6lb wooden club, but I can't do it it with my 25lb steel club... yet.
Hey Mark, where can I find the program “ Master the basics” at Kettlebells? Thanks,
It’s called “intro to kettlebells”
Swing program
Clean and press program
Clean and press reloaded
Turkish getup master
Wildman Athletica programs
@@MarkWildman Thank you.
Mark in your last QnA you mentioned build up to 10x10 with a 25lbs.
Is that 100 total reps, L/R is 2
Or is it 200 total reps L/R is 1?
Pretty sure he means 100 on each arm.
@@rangerdanger222 shit. Halfway there then.
The opposite arm really drove with more force than you have in the past. New technique?
MW❤
Your store just has junk. Where can I get a club like this?
Adex or onnitt