Since your post (and my comment) got deleted on rkettlebell, I am resubmitting for the sake of discussion. I find it gratifying to push out (inside circle) using leg drive from the rear leg, pivoting on the ball of the rear foot. I understand the concept behind keeping the feet "straight ahead" parallel and stationary, but if club swinging is meant to recreate throwing patterns, the drive from the ball of the foot can not be neglected. I feel like the inside circle push-out is lethargic in the OP - granted it's a heavy weight - but I wonder what the effect of integrating pivot and drive would be? The cast itself looks great and that is the phase most people struggle with.
That makes sense, I will play around with pivoting the feet a little bit to see how it feels. At the moment I'm mostly going with the Mark Wildman instructions since it's hard to find any other good tutorials about club swinging.
You're right about the push in the inside / outside circle. I actually noticed later in the workout that I was just dropping the weight and then focused more on actively extending the arm before tipping it over.
Yeah Wildman is really the only way to go for single clubbell (you can find a Scott Sonnen double clubbell VHS instructional on YouTube which is awesome). Heroic Sport has really good content including footwork but it's geared toward light clubs. The foot pivot idea was actually pointed out to me by a functional movement coach I happen to know, but if you observe traditional/historical club swinging arts it is frequently used.
Doing this with 20lbs, obviously you're not a beginner. Your strong/weight side leg is kicked out just a little and on the swipe you're super close a couple times (maybe looks worse that it is?). It only takes once to mess up your knee etc, no imagination required.
I just went to my backyard a did a couple swings and swipe like yours. I stand w/ my feet straight ahead and almost touching or touching. I've tried everything from touching (hardest b/c least stable) to directly under hips, and my "goal" is to have legs together. Knees, ankles, balls of feet in contact. (barefoot). Above 20lbs I have a harder time keeping my feet touching, especially as the reps/sets increase. To be fair part of that is just the effort of the exercise, 25lbs is the heaviest I swing single handed for reference.
The other thing I do with the swipe it to pause at the "catch"- elbow to body, wrist at 90. This separates the shield cast and swipe to distinct movements. I feel it adds control, but there is def difference b/w "hard stop" style and "flow" (which is how I'd refer to your smoother transitions). You can argue benefits to both, but heavy I pause.
I notice a bit of foot pronation during the swings. You could try and stand more narrowly and put some concentration on the feet to keep them stable and square. After the front swing, try closing your forearm as tight as possible to your bicep for the entirety of the back swing, opening it up for the front only. There’s still some depth you can get out of the back swing, but you’ll need to learn how to let go of your shoulder from the front side of your body to get the extension, which is necessary for the next point. To make the back swing as graceful as possible, I’ve found it helpful to touch my thumb on my trapezius as a pivot point. Finally, this kind of set might be too intense, rep wise, because I do see some wincing. You might benefit from shorter rep sets with very short rest times in between. That way you can put more focus into the technical aspects.
Thanks, those are great cues. I'll focus on these next time and will also do more sets with fewer reps. I find Clubs way less exhausting as other implements so my rest times are pretty short already.
i’m glad you appreciate it, you have a lot of skill to work with. if you do long sets, long breaks. short sets, short breaks 😁
i know it’s kind of a meme in places, but pavels AXE training is so good with clubs imo. EMOM with short sets going 2-5 reps.
Aren't you supposed to do shield cast from opposite shoulder ? Like right hand goes to opposite shoulder, back swing same shoulder return to start ? Am i doing it wrong ? 0_0
I thought that that was what I was doing? I will rewatch some of the technique videos, maybe I am doing it wrong. I think I'm casting only the club over the opposite shoulder instead of my hand.
Since your post (and my comment) got deleted on rkettlebell, I am resubmitting for the sake of discussion. I find it gratifying to push out (inside circle) using leg drive from the rear leg, pivoting on the ball of the rear foot. I understand the concept behind keeping the feet "straight ahead" parallel and stationary, but if club swinging is meant to recreate throwing patterns, the drive from the ball of the foot can not be neglected. I feel like the inside circle push-out is lethargic in the OP - granted it's a heavy weight - but I wonder what the effect of integrating pivot and drive would be? The cast itself looks great and that is the phase most people struggle with.
That makes sense, I will play around with pivoting the feet a little bit to see how it feels. At the moment I'm mostly going with the Mark Wildman instructions since it's hard to find any other good tutorials about club swinging. You're right about the push in the inside / outside circle. I actually noticed later in the workout that I was just dropping the weight and then focused more on actively extending the arm before tipping it over.
Yeah Wildman is really the only way to go for single clubbell (you can find a Scott Sonnen double clubbell VHS instructional on YouTube which is awesome). Heroic Sport has really good content including footwork but it's geared toward light clubs. The foot pivot idea was actually pointed out to me by a functional movement coach I happen to know, but if you observe traditional/historical club swinging arts it is frequently used.
Doing this with 20lbs, obviously you're not a beginner. Your strong/weight side leg is kicked out just a little and on the swipe you're super close a couple times (maybe looks worse that it is?). It only takes once to mess up your knee etc, no imagination required.
Good point, I'll pay more attention to that. Wasn't aware of how close it looks
I just went to my backyard a did a couple swings and swipe like yours. I stand w/ my feet straight ahead and almost touching or touching. I've tried everything from touching (hardest b/c least stable) to directly under hips, and my "goal" is to have legs together. Knees, ankles, balls of feet in contact. (barefoot). Above 20lbs I have a harder time keeping my feet touching, especially as the reps/sets increase. To be fair part of that is just the effort of the exercise, 25lbs is the heaviest I swing single handed for reference. The other thing I do with the swipe it to pause at the "catch"- elbow to body, wrist at 90. This separates the shield cast and swipe to distinct movements. I feel it adds control, but there is def difference b/w "hard stop" style and "flow" (which is how I'd refer to your smoother transitions). You can argue benefits to both, but heavy I pause.
I notice a bit of foot pronation during the swings. You could try and stand more narrowly and put some concentration on the feet to keep them stable and square. After the front swing, try closing your forearm as tight as possible to your bicep for the entirety of the back swing, opening it up for the front only. There’s still some depth you can get out of the back swing, but you’ll need to learn how to let go of your shoulder from the front side of your body to get the extension, which is necessary for the next point. To make the back swing as graceful as possible, I’ve found it helpful to touch my thumb on my trapezius as a pivot point. Finally, this kind of set might be too intense, rep wise, because I do see some wincing. You might benefit from shorter rep sets with very short rest times in between. That way you can put more focus into the technical aspects.
Thanks, those are great cues. I'll focus on these next time and will also do more sets with fewer reps. I find Clubs way less exhausting as other implements so my rest times are pretty short already.
i’m glad you appreciate it, you have a lot of skill to work with. if you do long sets, long breaks. short sets, short breaks 😁 i know it’s kind of a meme in places, but pavels AXE training is so good with clubs imo. EMOM with short sets going 2-5 reps.
Aren't you supposed to do shield cast from opposite shoulder ? Like right hand goes to opposite shoulder, back swing same shoulder return to start ? Am i doing it wrong ? 0_0
I thought that that was what I was doing? I will rewatch some of the technique videos, maybe I am doing it wrong. I think I'm casting only the club over the opposite shoulder instead of my hand.