Primary Differences between single hand heavy club training and 2 hand heavy club training
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- Опубликовано: 11 июл 2024
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“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” -Socrates
I almost got it.
Nailed it!
Buying the two-handed program over Black Friday, getting a 15 lb club, and actually following the program has changed my life so much for the better. I have regained so much lost mobility and grown stronger every day.
Awesome, Wes. Keep going man!
Dude, good for you!
Same
Bam! Keep on keeping on!
I can easily say that your 2 Handed program of strong&fit changed my life. I started with a 5kg club and now I use kinda smoothly a 20kg. Hope to see the single handed and the longer version soon too.
Amazing information. Thank you Mark!
I was fortunate enough to receive a club as a gift and this video could not be timed better. Thank you!
These videos are golden. I love the summary at the end.
Thanks Mark. Clarified the why and how and the difference between 1hand and 2 for me. Much appreciated.
Could we get a part two going deeper on the biomechanics of rotation, double single handed club(if the difference is enough to elaborate further), and also how much the programs will differ at the end in regards to the movement patterns? Thank you!
great content mate. thankyou.
Man I love your content! I've been doing KBs 4 x a week for a while now, since watching your channel, as it makes so much sense. Now going to add in the clubs 2 x a week! Thank you, thank you, thank you! 🙏
Mark wildman you are awesome!
Helpul video, thanks!
It took me 18 months to swing my 25# single armed with control and stability for time.
My 35 just slips out of my hands when one handed swinging.
Mills, inside/outside swings, cross body swing cleans, etc
For anyone curious or starting this training modality - give it time and start with some modesty. For most people their soft connective tissue in the joints and ligaments are not used to this amount of traction (the pulling apart of joints).
It happened to me.
Listen, and go slow.
Really really really good!
I've been loving the basic two-handed program for the past couple of months. Very interested in a wider perspective though. When is the intermediate/advanced (Dare I ask for the FULL 7 levels?) program going to be put out there for us, Mark?! Your videos are golden. Tonic for the modern cellphone/desk/bench-press-ridden folk we've become. But I feel like I need a more comprehensive program than the beginner's one, repeated ad nauseam, and would rather not try to re-invent the wheel and piece together a program for myself with expert guidance so close... =D
Awesome video Mark. Currently volume cycling single arm and doing you mill/squat 2H program as well as fitting in kettlebell swings, clean and press, TGU, and snatches.
I was wondering your thoughts on Dan Johns armor building complex and how you'd fit it in via Tetris of Training?
I can say for sure that my deadlift and military press have gotten more fluid (this is the best way I can describe the difference) since I trusted what a guy said on the internet and picked up a 10 lb Onnit club. I am about to get the 15 lb and start a new volume cycle on circles and shield cast.
I'm about to do the mill, reverse mill and swipe workout for 10 sets of 10/10 with the 15# club. It will be the last 15# club workout for my Single Arm Club program.
This is so helpful Mark. Any chance you will be adding Single Arm Club to your Kajabi programs? I LOVE the follow alongs. Thanks for everything.
Yes. It’s mostly shot. It’s the editing and pdf that take time.
Smart boy!
Highly informative, as always. Any news on the single-arm club program you teased a few months ago?
It’s mostly shot. It’s currently 4th on the editing list. But I’m changing tack to do some of the shorter ideas first. Single arm club is huge 🤦🏻♂️
Hi Mark my Adex Arc has arrived. Already bought the club program. Starting it this week.
The inventor/owner of adex is a guy worth supporting.
@@CalTN I agree with you. Really nice guys.
@@tum8017 between my 15, 25, and 35lb clubs I could have bought an Adex. Its all good though I like traveling with the weight of a full grown adult banging around in my trunk.
My Tetris contains 2 days a week of each of the Programs Mark has released including: 1) Nerd Math KB Swing 2) Strong & Fit Intermidiate KB Program 3) Clean & Press Program 4) Strong & Fit Mill Squat Club Program 5) I plan on adding the slam ball program when it comes out. I also have tetris blocks twice a week for Pull Ups and Hex bar dead lift.
If I wanted to add Single Arm Club swinging should I do it it on the same day as the Mill Squat Program or opposite days?
Mark, A TGU day with kettlebells could replace a single arm heavy club program for shoulder health issues? Keep up the good work, you are the best!
yes
I have a lot of trouble with 2 hand movements (in the rotation). I noticed you did a 2-hand press @5:38 Do you think this press move would be a good regression to build up the ability to rotate and get into the correct position for the 2 handed movements?
I bought the 2 Hand Mill Squat program when it came out but then had trouble rotatating and haven't really returned to it in favor of single arm, but now I'm looking to change things up a bit and attempt it again.
Mark, I just received my Adex club, so I'm new to clubs. I have your 2H S&F Intro to Clubs. Should I start with a 1H or a 2H program? Or, should I start with both a 1H, and a 2H program, on different days of the week? I'm a 67 year old male, lost 90 lbs over the last two years, doing KB's 4 times a week now (Squat, Clean, Clean & Press, Swings), and walking 3 miles, 5X/week.
If I finish the S&F 2 hand program with 25 lbs before Adex makes more add-on kits available, would you suggest running it back with one hand at super light weights? Trying to plan my spring over here..
I have been considering dropping my single-hand program in favor of a double-hand program because I notice that I do not rotate all the way every time. Tomorrow is one of my club training days. I will return to my 15 lb club and start with the inside circles, outside circles and shield casts being sure to keep my arms straight for each rep. Thank you =)
Why not do both?
Thanks as always for your awesome instruction. But a question -- can you do single and 2 arms in a program instead of kettlebell? (Based on your other video about kettlebell, club and joint mobility/ kinesiology yoga). Also, do you have a Table of Contents somewhere, so to speak, that lists which videos to watch in order (for example, for an Adex club program from beginner to intermediate to advanced)? The volume of videos you have is amazing but also sometimes overwhelming/ confusing. Thanks !!
There are playlists on his channel's homepage. I'm hoping you found them by now so this is a comment for anyone new to MW's material.
Which video do you talk about all the planes the body can move in?
Thank you for remembering us retirees ;)
Do you have a single club program released yet?
I use my heavy club as the weight for farmer's walk. It's tougher on the forearm than the kettlebell.
Hey Mark, chiming in late here but have a question re: 1HC vs 2HC training. Do you advise against training 1HC and 2HC in one week? My personal program is still in its Beta phase, but for now it looks like this:
M: C&P (L), Squat (H), Barbell, Bodyweight movements (rehab)
T: Swing (L), TGU (H), Bodyweight movements (strength), Run short
W: 1HC, Barbell, Bodyweight movements (rehab)
Th: C&P (H), Squat (L), Bodyweight movements (strength)
F: Swing (H), TGU (L), Barbell, Bodyweight movements (rehab)
Sa: 2HC, Bodyweight movements (strength), Run long
FWIW I picked up your Nerd Math package and Club training book. Thanks so much for helping us do more better.
I can't speak for Mark, but I can assume he would actually encourage doing both 1HC and 2HC in one week.
Great Video! Quick question about the Mill/Squat program: How would you do the 25lbs to 35lbs jump? I have Great Lake Gyria Clubbels since I'm in Canada and they're pretty much the only good option we have. Inside circles and outside circles are OK with the 35 but I'm struggling with the shieldcasts.
That is the problem with the jump from 25 to 35.
Potentially double the number of training sessions you do with the 35 to make up for the lack of a 30.
Start by doing only maybe a few reps of 15 secs of shield casts. Each workout just try to get 1 more rep across all 4 rounds.
After a few workouts with the 35, do drop weight workouts where you go back to the 25 for a week.
@@MarkWildman I will try that . Thank you very much !
Thanks for making this video, I did have questions about 1h vs 2h after your last video. I am running my weekly KB & clubs programs based on my understanding of your Tetris system and am including your 2h club training. My question is should I focus on getting up to the 10# single hand club weight you mention for women before I work on the 2hand club? Or work on both concurrently? I have Adex club.
You can work on both, each with their own programs. The best approach, IMO, when starting a new program is to use a weight that you feel may be too light for you. You want just enough weight to allow you to focus on the movements and as the weight goes up gradually you should adapt to it easily.
Hi Mark, what is a good 2 hand heavy club starting weight for a relatively fit guy?
Have you looked at incorporating the Weck Method with clubbell training? He is big into rotational strength as well.
i have not. they do a lot more fast movement with ultra light clubs. i tend to put sword or staff work in that category.
What is the pushup reference on the 2 handed side for? You don't mention it
When combining with kettlebells, do you recommend starting with 1H or 2H clubs?
Thanks for all the great info you share!
2 hand
Thanks @@MarkWildman.
Appreciate all that you share!
On prior single club videos, the recommendation was to start at 4 sets of 5 reps because more reps might be detrimental to untrained joints (could be misremembering). In this video, the recommendation is to get up to 10 sets of 10 reps. If I haven't incorporated mills and reverse mills into my routine yet, how should I start with regards to sets and reps and how to build up? Do I jump straight into sets with 10 reps? Thank you!
This can depend on the type of club you have and the weight increments you can move. The way I do it is start at 5 sets of 5/5 and increase the set each workout all the way to 20 sets of 5/5 for a volume cycle. I then move to a density cycle where the goal is to increase the reps by 1 each side but to change the sets so the total reps do not exceed the 20 sets of 5/5, so 100 reps each side. This is a density cycle and the end goal is the 10 sets of 10/10. After that I go up in weight but I use the conventional clubs that increase by 5-10 lbs, so I spend more time with each club. If you have the Adex or another adjustable club you may not need to do as many sets as that.
@@cucciafr68 Thank you for the detailed reply. I'll move forward with this.
@@Veketshian Good luck.
Hey Mark, I have an athletic history, I'm now 73 y.o. ,both shoulders have had rotator cuff damage & dominant has inraspinatus & supraspinatus tendons torn completely with muscles retracted. Ive been running your 2 hand program since it came out & I works well, but when I go 1 handed I have a Huge imbalance that I don't see going away. Any thoughts?
Btw your work has given me inspiration and a stronger body, thank you.
Have you tried the basics, inside circles, outside circles, shield cast with REALLY lite weights ( 3.5 lbs Adex) and progressing with volume cycles. I think Mark's video is Single Arm Club Order of Operation, or something like that. Good technique with lite weights is key for injury rehab, prehab.
@@kevinlilly619 100%
I agree that the two handed excercise the arms should be straight,however I caution that it should be emphasized not to lock out the elbows.Just as you do punches ,the elbows should never lock out .When the elbows lock out you get a larger chance of elbow problems.Mark your thoughts?
You have to lock out on the swing portion or you will absolutely trash your elbows eventually. A punch is compression, a swing is traction. Different loads. You are only in lockout for a brief second as you transition. Elbow lock like knee lockout is down in many sports 🤷🏻♂️.
Just curious: What kind of martial arts are you doing and are you using gloves? What targets are you hitting?
Question: You have "fundamental movements" for kettlebell, clubs and maces, what would you say the essental, always-be-doing moves for dumbbells would be?
he covers a few of them in his videos about dumbbells. Also he has a video about differences between kb and dumbbells, he talks about it too.
Is this program going to be available to buy like the kb programs on your website?
yeah
Mark, I do not have a shoulder injury….yet. But I’m a paramedic. I’m routinely putting 35-50 lbs of equipment on my shoulder using a thin poorly designed strap. Outside of back problems from generally poor lifting, shoulder injuries are super common in my field. Since I’m normally compressing my shoulder, is there a specific club exercise that would help most with this? Or is it just most single arm mills work this?
Anything with single arm club will help you. You might be better off carrying the bag in a suitcase grip but I don’t know what your bag design is so that’s pure speculation
@@MarkWildmangotcha. That’s feasible, but definitely awkward. I’ll try it though for a few shifts and see if I can make it a habit
I apologize if this is a silly question. I have the Adex Adjustable Arc. For "club" work, should I hold the handle in the middle for single-arm mill work to emulate a shorter-handled club, or would that change the balance of the object too much?
Not MW, but I think the way he demo'd here (hand all the way at the bottom) is correct. I'm pretty sure there's a single hand mill in depth video in the Club playlist as well. Though the Adex does change length over time as weight is added, I think it's probably preferable to maintain the same hand position all the way at the bottom.
I hold the Arc at the middle for single arm circles and at the bottom for shield cast. I think mills might get tricky with 'club' style grip at the pummel because once you add over 15lb the length could hit your feet. I switch to 'Arc" grip for mill pattern, that is with hands separated like in the Arc series. I think using the Arc is great because it's length is similar to sledgehammers and mauls. IMO balance is not an issue.
The COVID brain fog is real - I completely missed that you said it was an Arc handle. I was thinking club handle. Apologies. 😆
I completely missed that the OP was asking about the Arc handle. Your approach is probably the right was to handle mills with the Arc. 👍🏻
I might add that doing SA mill with the Arc might be possible if you treat it like a mace and switch to sword grip, otherwise you might clock your head with the extra handle length.
Have been doing the two handed Mill/ Squat program since it was released. I want to add single arm club swinging. Should I add it on the same training days as Mill/Squat or different days?
Different days for sure or you may trash your elbows
@@MarkWildman Thanks! You have been a positive influence on my health and life. I have been following you since early in the pandemic when you had under 40,000 RUclips subscribers. Glad to see your growth and success. Keep up the good work. You have a talent and a passion.
Hi Mark, would you suggest a beginner start off with two handed clubs first since single arm requires stronger stabilizer muscles?
Yes
@@MarkWildman Thank you very much, guess this should've been obvious to me given the order of your Playlist videos. But I was bit confused coz you started off with SA in your overweight individuals Playlist and also in your Tetris design videos.
Anyway thanks again this was very helpful!
Hey Mark, in some previous Videos your Club workout was 20x5 reps. Why is it now 10x10? Does it matter at all?
It does. I’ve covered this idea somewhere. I just don’t remember where. 20x5 is the goal of the volume cycles, 10x10 is the goal of the density cycle.
Mark, you said that men should be shooting for a 50# two handed club. What should be the starting weight?
Probably 15
When doing 10x10/10 mills do you typically demonstrate control in each part of the movement for every rep or do you let one mill flow into the next?
I know this was directed at MW but the question you asked can be explained by determining whether you want a more strict, hard style swing or something more fluid and chained together.
I would recommend you still hit your "landmarks" such as the "order" position which is the 90 degree bend in the arm with depressed scapula and an engaged lat muscle. Once you bring the club into this position from the mill/cast you can push the club into your next pattern.
I developed golfers elbow in my left arm from having sloppy cast/mills and not bringing the club back into stable control before going into either the inside/ outside circle. It took 8 months to heal and it still flares up.
I hope that helps. Go rewatch his cast/mill club videos for a better explanation.
@@CalTN Thank you. Is the "inside of 7 minutes" for the 200 reps taking confirming order position in mind?
@ If you watch Mark video about mills (back in the day) he talks about mills with hard stops and "performance" mills. He covers more stuff there.
@@adriangburgos8205 Thanks. I've seen all of those - mostly curious about what kind of mills I should aim for!
@ probably the hard stop, go to performance when mills are your second nature almost
Hi Mark! Two questions:
1) Will you be doing a video on the differences between two hand clubs and double clubs?
2) Got any advice on mending a golfers elbow? It doesn't bother me on clean&presses (my primal focus with KB), but I feel it on sword&shield and 2h axe sparring (my dominant hand only).
On your sword hand or your shield hand.,, is it like Viking sword and shield, or back sword and target? Just curious.
Are you armorer fighting with the axe?
I’ll put it on the list. I haven’t done any light double club on the channel
@@MarkWildman Viking sword and shield (for training we use wooden axe handles from a hardware store taped around for durability).
As for the second question. I'm not sure if I understood correctly, but if you're asking if we fight in armour the answer is "yes and no". I uploaded a short video on my twitter account (same handle as YT). I can also upload some on YT if you'd like to see what's what.
Heya Antoni! Hope you're well!
@@utubepunk fancy seeing you here:D
Is it possible to run both programs at the same time would that be stupid? Or maybe alternating 1h and 2h each week for example? And doing both with the same weight?
Definitely you can run them at the same time
@@MarkWildman Awesome, thanks! Trying to figure out how to fit Kettlebell, Clubs, CrossFit (and other "accessory" stuff that CF doesn't cover) together is becoming a bit of a daunting task for my limited knowledge. I'm finding it especially hard not to give myself too much to do at once.
@@Ethan-pu5pi This is exactly why I'm putting together a MW roadmap. It won't go into crossfit, but it will step newbies through Mark's programming design & concepts. No release date yet (hopefully before the end of the year) but it'll be released on the Discord.
15lb is the recommended start weight for men for single arm, but what is it for two-hand?
The same. Two handed work is done for time under tension. Where is single arm work is treated as strength training rep ranges.
Anyone know why there isn’t a single arm gamma cast? Thought I seen in one of marks videos or comments that it was hard on the joint???
its hard to go alt shield (gamma cast) with single arm with big weight
@@MarkWildman but is it possible AND MAYBE BENEFICIAL to do it with a lighter weight?
Why no shield cast in the single arm training? I guess it's just an exaggerated casting pattern but still pretty difficult for most people I've met.
There is a shield cast, inside/outside circles and pendulums in SA training: it is the first step toward mills. Mark has given here the final goal of the program only.
@@nadiadozova6515 I know the normal SA training. But I understood this video to mean that you can leave everything else out and just to mill and reverse mill of you still do the 2H training.
Is this single hand refering to dual club wielding?
Not in this particular case.
Can you do single once a week and two hand once a week?
That isn’t as efficient. Each skill should be done twice a week
@@MarkWildman That was very kind an very helpful. Thank you for the expert information. Happy New Year!
Is there a such thing as a two club routine?
Definitely it’s just really hard on most people, and it cost twice as much money so I tend to focus on the least expensive things with the greatest amount of benefit
@@MarkWildman I understand and totally agree. As an outsider looking in, I don't know how it would work. Clubs are about swinging and I can't envision doing it with both arms simultaneously. Unless you take turns on each side. But at that point, why not do one arm at a time?
Thought I was strong enough to mess with a 45lbs club for two handed stuff. By far the hardest thing I've done 😂
I thought the goal with each weight for single arm club was to complete 200 reps (100 each side) in 8 min. Mills, reverse mills, and swipes?
Yes, but you can increase that difficulty by doing more reps with each hand before switching. 10 sets of 10/10 vs 20 sets of 5/5.
@@cucciafr68 never thought of doing sets of 5. Always 10/10. Maybe I'll try 20/20. Thanks.
@@marvinjuarez9327 The sets of 5/5 are a little tedious at first but I stuck to the program. As the weight goes up the hand change starts to become necessary in the later sets. Mark has also said that if you can do a high number of reps with the club you need a heavier weight. But honestly whatever works for you is great.
Not many in the world are doing sets with single hand shield casts with 40 lb club. 35 lb club much more realistic goal to attain.
I think that’s due to lack of transition weights. Jumping 25 to 35 is hard. With the adex it’s 1.25 lb jumps so I think it’s very plausible.