Add Muscle With This Total Body Gainer - Heavy Club 22 - Shield Cast Squat
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- เผยแพร่เมื่อ 7 มิ.ย. 2023
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PUSH SWING PULL CATCH is a t-shirt I would wear
🤘🏼
ha awesome, me too
along with catch drive finish recover
I would buy the shit out of the shirt
Ha! Love it
Doing the shield cast, added to another half dozen KB and club sets for several months. I walk a lot. My neighbor noted the other day; “You no longer walk bent over, you walk with a straight back”
Enough said.
You know it's a killer exercise, and Mark is trying to convince you that you will live longer. All with a coffin in the background.
I really like that you have started adding the location where you filmed the videos.
100lb club, are you kidding me? Anyone that can do 50lb is a beast in my book
Roger that... levers are deceptive. I'm 60 using 30/35lbs two hands. Maces even more challenging 22lbs 10kg. Mark conveys so much knowledge
@@kettlebellken- Hi, there. I have 3 kettlebells and a very light 13.5lbs single club. What weight of a club would you recommend for 2 hand swinging to begin with?
What a great concept, a thruster with an arc.
great video as usual!
Tough Work! 💪🏽💪🏽💪🏽
clubs are awesome and supper fun to train with .Thank you Mark for introducing them to me .
Mark, you crack me up. Thanks for your videos. Cool location.
This is awesome. I've been doing gamma cast squats and they kick my butt.
I train with KB for a couple of years and my athleticism got a clear boost when I began the HC 2 hand program.
Thank you sir
Awesome. I have always wanted a Herculean physique.
Aside from always great knowledge... gotta give Mark a shoutout for background "props" sets the scene for old school STRENGTH!
Congrats on 250k subs.
Oh yes, well deserved 👏🎉
hi mark congrats for the videos and new edits. i have a question wich is the best exercise for rotational power?
Love the Coffin tool box on the back of the truck!
Excellent stuff as always, Mark. I'm curious if doing Kettlebell Halos will produce similar benefits?
Mark Wildman is the nerdiest man in fitness
It's been a while since I last saw one of your videos. Looks liked you bulked up a bit
I do this one but doing a halo with a kettlebell on the way up
Changing from squat to hindu squat or lunges.
Simple exercice but very effective !
What a brilliant concept, I should try this out! Question for you though... have you ever tried Next Level Diet? I got a muscle-building meal plan from them that's worked wonders for me.
I'm currently doing a version of this exercise as my warm-up. I do an alternating halo, then a pull over to squat with a 16kg bell. About 4 sets of that and I'm ready to exercise.
I have those as well, nice warmup + round the world into figure 8s for a bit of rotation 😊
Thanks for sharing this, I was thinking about doing the exact same thing, in light of not yet having a club
I was half expecting ZZ Top to come out of the building with 3 hot chicks :)
Good call, looks just like the Violator car 😂
Haha....
RIP Dusty
Is tha a Plymouth truck behind you Mark...with tear drop headlights...looks like art!
It’s a 39 super eight
I think this might be the perfect exercise for the Adex Arc. The extra length on the lever makes for a nice swing but it's not so long that's hard to squat with like a mace. 10/10 would recommend trying with the arc if you have one.
I am using the Arc 2 handed with the mill-squat system.Once I have gone up 3 or 4 weights ,I will then starting using Marks other way of using the Arc with 2 hands and martial arts stances etc,one high one low.Drop the weight back a bit on the Arc,then work it up to 50 lbs or so.
I’m currently at Lvl 2 with a 16Kg/35Lb Clubbell, doing this movement in Marks 2 Hand Clubbell Program, it’s awesome and it works, my strength and strength endurance is increasing week on week, can’t recommend enough! Lvl2, session 1, 183reps, Lvl 2, session 4, 219reps, says it all really!
How's the program treating you? I just got the level 1-7 program with the cadi club and can't wait to start!
im a mma fighter i would love some specific videos for combat sports
Mark, would you consider a movement I do as a KB 'equivalent' of this club movement?
What I do is I combine the halo with a spiral towards the centre/midline & then combine that with a squat.
I usually do this in a reps per EMOM style.
Would you consider that having similar benefits as this club movement (esp. for people who don't own clubs and/or are not yet proficient with them), or do you think the club adds something uniquely useful/beneficial?
is that your yard? What year and make is that hot rod? Adding that squat immediately!
Nice coffin on the flatbed in the background Mark. That’s not your version of an Airstream is it??!
Tried this. Did the following.
Warm up.
Glute bridge into shin box drill 3 X 5
Club 10kg squat press 2H, 3 X 3 E/S
Club 10kg kneeling shield cast 2H 5 X 5 E/S
Work
20kg club 2H shield cast to squat 5 X 5 E/S
15kg club 2H shield cast to squat 5 X 5 E/S
40kg KB swing 10 X 10
15kg club 2H inside/outside circle 5 E/S
24kg KB single arm rack marches 2 X 20 E/S.
Stretch.
Absolutely excellent video as always and a very hard session.
Not sure if I need to break it down nerd maths style. Possibly breaking the swings and squats onto different days. Going to run it for 8 weeks and see how it goes. 👍🏼
Ciao, what does it mean E/S?
I've been working through the TGU Mastery Class program and have progressed to my second weight. What am I missing out on if I just keep moving up in weight through the Mastery Class program as prescribed, but don't ever do the full TGU movement?
Balance squat with heavy club is such a killer. Way harder compared to a Kettlebell squat of the same weight.
Do these weekly with a mace
I just recently ordered two light clubs and a mace. Are there exercises that can be done with a heavy club that cannot be done with the mace; or are they basically the same.
seeing this coffin in the background mekes me think you actually hit someone with heavy club
I am intrigued by the coffin on a truck in the background
Me too. I'm wondering what's inside it. Kettlebells?
Obviously
You do this as an emom or 10 min straight or either?
is it ok to do this with a KB?
just more moves to look ridiculous for my neighbors amusement. ty MW
You can also do this with a Kettlebell👍✨
Sorry newbie here, where the hell can you get a 100 lb club?
What do you pair this with as a program? Pull-ups? Any kettlebell movements?
Double kettlebell clean & press
Carries
Pullups
💪
Hey Mark, I might be jumping ahead here, but would there be a shield cast paired with lunges (front and/or reverse)? I'm asking this from a martial arts perspective where we would lunge or duck to avoid being hit while attempting a low-line strike to the nearest limb or doing a reverse paying (umbrella) counterattack. Cheers!
Yes.
@@MarkWildman awesome!
@Mark completely unrelated to the video (which is great as usual), but did you see the trailer for the new Venture Bros movie ? It released a few hours ago. Go Team Venture ✌
I did not. But I’ll look
Hi Mark,
Is your 2-handed club program on your website exclusively two handed exercises?
I see you don’t have a 1-handed club program.
I also have a question regarding set/rep ranges.
Thank you
2 hand and single hand are separate paths of training in club training.
The 2 hand program focuses on building correct rotation. It’s a massive multi year program. It’s normally done twice a week
Single arm runs on different math, it runs on different ways of the week
@@MarkWildman okay fantastic.
So both are available within the program…?
Just double checking
Great information as usual. Benefits/negatives of doing this with a mace instead?
Significantly trickier swing a 30 lb made Vs a 30 lb club for something like that. From experience.
the 'glossing' will be interesting with mace !
The ARC could factor here.
Longer lever probably equals lighter weight
@Cioran I'm doing Mark's 2H BOS Program with the Adex Wildman Edition Arc. So far, so good. The only thing that must be monitored is the possibility of hitting your feet/toes with the Arc as you move up in weight. Though I have tested the Arc fully loaded with 30 lb of weight, and the Arc clears my feet by about 2" on circles, side swings, pendulums, etc. I'm 72" in height. Of course, a person also has the option to choke down on the Arc if clearance of the feet becomes an issue.
@@JN-no4ot yep remember the vid you posted, you just had clearance for circles with full arc if memory serves, my leg / arm / torso ratios must different ( though we've around the same height ).
Although I will probably experiment with the addon kit to keep the arc shorter.
I tested this exercise with the arc + 2.5lbs, and it's fine, but after thinking about it a bit I'm going to stick with the club.
Reason being, these 'olympic' type combos, lend themselves to going up in weight, this can be accomplished much better with a club imo.
Also at the 'glossing' stage ( ; ) you'd have to wait for the mace to clear upwards before initiating squat, whatever about the arc, this removes that element down the road I reckon.
Plus mobility issues will factor in here probably, e.g. back angle in squat.
The tighter arc of the clubbell means you can pull the lever weight to your center line quicker as you drop under it, getting the legs into play earlier.
So yes this was interesting, the arc at low weight is fun, but I'll be sticking with club for that weight factor.
There's exercises in BOS that I couldn't do comfortably with the arc. Now I could choke up or make it work if that's all I had, Level5 was like a hill after you've been sauntering along a plateau ( for me anyway ), so I've enough to focus on !
The arc in my book remains an intermediate replacement for the mace, 360s ( suits me ) , with some extras.
Club still rules :)
Mark the Wildman club url link is broken and has been for a long time.
I will investigate that
Great info as alway, but am I not supposed to be staring at the dusty coffin on a flatbed behind you?
With the clubs, harpoons, coffins and old vehicles, I’m assuming we’re preparing for Fury Road?
Are you not?
@@MarkWildman oh, absolutely!
Reps and sets to build muscle? Assuming technique isn't a problem?
Mark has some videos about this if you search "Tetris of Training" on his channel. The short answer is that you'd probably be best doing volume cycles. In a volume cycle you'd start with a weight you can do for 5 sets of 5, then each workout you'd add one rep. So 5 sets of 6, 5 sets of 7, etc. And continue that until you hit 5 sets of 20 reps. At that point you can pull one of two levers - You can either increase the weight and start back at 5x5 or add one set and start back at 6x5 and run the cycle over again.
@@BenSemisch I don’t think u got the volume cycles right. They stay at sets of 5 reps and add SETS then do a density cycle where u increase reps.
@@andy3410 I think you're right about that. I've done it both ways, I think I prefer adding reps but I'm not usually anywhere close to failure so maybe I should just be lifting heavier.
What is the deference between the shield cast & kb halo ?
The length of the lever mostly - The Mace 360 would be another one that fits in the same family.
The big difference is that the lever will add complexity - as the weight gets further away from your center of gravity, the more stability requirements are placed on you. So a Mace 360 is high complexity, low weight. A Club is medium complexity, medium weight and a KB halo is low complexity, high weight. They're all good for different reasons, but achieve the same overall goal.
@@BenSemisch thanks man, I appreciate you explaining that.
Did I just hear a 100 lb club?
Why do you not do both directions with each hand orientation why just top hand opposite ear?
You can; it would be called a gamma cast/squat. Enjoy!
I can see this costing LOADS of dollars!
Why not add the swing into this? Like what Dan John does with his KB armor building complex.
Because this is a series that teaches new athletes technique one step at a time
So I have a question for anyone here… does this movement or exercise work the entire arm? Like, triceps and biceps? Shoulders is clear, but is this an all in one arm exercise?
Holding in order is biceps, there is a tricep extension in every shield cast.
You won’t get peaky biceps like a body builder but you’ll get some serious arms on accident.
If you want to get peak, throw in some arm support dumbell curls to failure at the end of training
Clubs are the ultimate “base” arm exercise. Most guys never really get arms because they lack the base training load. Clubs are the absolute best way to get base training load
@@MarkWildman And I imagine that the chest gets heavily involved as well in every movement?
This kind of exercise is very safe on the wrist right?
What’s with the coffin?
It’s a cooler.
He always talks about 50lb but it only goes up to 45
referring to the adex club addon kit
But what about my calves?
Swipe squats
Jump rope. Run up hills. Carry heavy loads.
Ass to grass squats build calves too
Toss in a calf raise. It's not a recipe, it's a method.
100lbs? What in tarnation?!!
… why is there a coffin in that back of the black Ute?
You guys are worried about the coffin but not the harpoon launcher?
Trying to find the harpoon launcher now… but at least now the coffin makes sense 😂
You know what? Stay with your clubs, ... see ya, ... NOT !!! *unsub*
K
My only other issue is I live in the UK and our clubs only go up to 20kg. Anyone got any ideas where I can get a heavier one from in the UK. @markwildman