This workout is fantastic for building grip strength, shoulder strength, and core strength.
This movement takes a bit of practice to get used to, so start light, and once you have the technique, increase the load to make it more challenging.
In this video, I’m using our adjustable sport clubs, the Maverick Clubs Pro.
These are a great addition to your training arsenal, because you can start light and simply increase the weight as you become stronger.
If you’d like more information on Indian Clubs, click below…
https://uk.dangerouslyfit.com/product/indian-clubs/
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Start with your feet about shoulder-width apart, toes pointing straight ahead. Nice and grounded.
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Tuck your elbow into your hip, wrist stays neutral, and make sure your shoulder’s packed down tight.
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Give the shoulders a little rotation, then shift your weight onto your right leg to load it up.
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From there, go full arm lock with the club, let it swing across your body.
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Drop it into the back pocket, think tricep in full flexion, like you’re holstering it.
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Bring the elbow around into that inside elbow circle, that’s your mill right there.
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Stop it in the order position, wrist stays neutral, club’s nice and vertically stacked.
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Now go into a shield cast, swinging it around from the back pocket.
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Straight back into another mill, no pausing, just let it flow.
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Stop again in that order position, then go into a reverse mill—so, outside elbow circle this time.
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Cast it out again into a reverse shield cast, big arc, keep it smooth.
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Back into another reverse mill, nice and controlled.
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Then you’ll switch hands and run through that whole sequence on the other side.
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You can go heavy for fewer reps, or light and go for time, up to you, depends on what you’re training for.
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Keep the whole thing smooth, controlled, and rhythmic, once you find your groove, it’ll feel mint.
Thanks for checking out this blog post, I hope you enjoyed it and I hope you got lots out of the video.
If you could do me a massive favor and share this post with your friends that would be much appreciated.
If you’d like to learn more about our Dangerously Fit training equipment, we are now available in the UK, here is our UK website.