Hey guys, in this week’s video we’re going to go through seven different adjustable clubbell mill variations that we can put into your training programs.

There are many more that we have in our Steel Club Supremacy Course, so if you’re interested in that let me know.

Today we’re going to go cover seven of my favorite adjustable clubbell mill exercises. With clubbell training, just like with kettlebell training you would normally start with two handed movements. Then, once you can do that movement with two hands, then you go on to singles which is one club in one hand once, then you can progress onto doubles which is one club in each hand.

1. Two-Handed Mill:

  • Use a longer club for comfort.
  • Start by casting the club out to the side, then rotate through the hips.
  • Keep both feet planted on the floor.
  • Focus on squishing the bug on the back foot as you rotate around the body.

2. Traditional Mill:

  • Stand with feet shoulder-width apart.
  • Keep elbow tucked in and shoulder down.
  • Transfer weight onto the opposite leg as you cast the club across the body.
  • Shift weight from side to side as the club moves laterally.

3. Reverse Mill:

  • Cast the club away from the midline.
  • Shift body weight to the opposite side as the club comes towards you.
  • Perform an outside elbow circle with the arm as the club swings across.

4. Alternating Mill:

  • Begin with a traditional mill, then transition into a reverse mill.
  • Stop the weight in the bottom swing movement to switch between the two variations.

5. Switch Mill:

  • Perform a traditional mill with one arm.
  • Switch to the other arm and perform a reverse mill.
  • Alternate between arms with each repetition.

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