In this week’s video, I’m performing steel club alternating mills, also called asynchronous mills. I’m going to be using the Maverick Club Pros for this. So, these are our adjustable steel clubs. Got them loaded up to around about 3 kilos, 4 kilos, which is around about say 9 or 10 lb. So, fairly light.
With this movement, you don’t need a lot of weight. It’s very challenging on the grip. I’ve actually demonstrated it with our Dangerously Fit Steel Clubs before, but I thought I’d go through with heavier steel clubs as well because you can perform that same movement. There are a few slight differences low, which is why I thought I’d put a quick video together for you today.
There’s two ways you can perform this movement. You got your inside mills and you’ve got your outside mills. So, I’m going to demonstrate both. I’m going to start first with the inside meals low. So, this is alternating inside mills. I’ve got both clubs in the order position. And I’m just going to start with one club and I’ll go through the cues with the one club and I’ll introduce the second club after.
Okay. So with our feet, we’ve got them around about hipwidth apart, toes are pointing forward, quads are on, glutes are on, elbows are touching to the ribs, shoulders are down and packed down. Wrists are neutral. And then from here, I’m going to cast one club out from the side of the body. So full arm lock as I cast.
Going to bring it around to the other side, letting it swing across the front of the body. From here, we’re going to put the club in a sword in sheath position. With the heavier steel clubs, we are going to get that tricep in full flexion to take some of the load off the elbow and we’re going to use that elbow circle to bring the club from the front from the back of the body to the front of the body and then back around to the order position.
Okay, so I’ll just do that movement again. Might just do a couple of reps as well. So, forearm lock, swording sheath, inside elbow circle, and then bring it around to the front of the body. Okay. So, that’s the movement that we’re going to be doing, but we’re going to be doing it alternating with two clubs.
So, we’re going to do exactly the same with this club as well. Okay. So, I’m going to start the movement with one club. Once I’ve got the first club up into that sorting sheath position, I’m going to move the left club across the body as well. So, it’s going to be two clubs moving at the same time. Okay. So, I’m going to put that together.
So, from here, I’m going to cast that club across the front of the body up in sword and sheath and then I’ll bring the other club in. So, as I’m casting one club, I’m bringing the other one into the sword and sheath, and they’re both moving at the same time. With this, I like to face the club as I’m bringing it into that sword and sheath position.
I find with the heavier clubs, it makes the movement easier. With lighter Indian clubs, generally we want to keep our feet and our torso all pointing forward, so everything’s nice and stacked and it’s just the arms moving. But when we are moving up into those heavier weights, I do find it easier to rotate the shoulders to face that incoming club as it’s coming towards me.
Just do a few reps to show you what that looks like. So, just making sure that you’re doing those big inside elbow circles. Okay, so that’s our inside meal. Now, we’re going to do alternating outside meals or alternating reverse mills. So, we’re going to do that exact same movement. So, our last one we did was inside elbow circle, which is our standard meal or our inside meal.
We’re going to do that exact same movement with our outside elbow circle, which is our outside meal or also called reverse mill. So, we’re going to set it up exactly the same. One in the order position. From here, we’re going to cast one club out to the side. So, you got that forearm lock. Let it swing down. As it’s coming to the other side of the body to take that club from the front of the body to the back of the body, we’re going to perform a big elbow circle with the arm.
And that brings it across to the other side of the body again. Okay. So big outside elbow circle brings it around back onto the other side of the body. Okay, we’re going to be doing the exact same thing with the other side as well. Okay, so we’re going to put that together now with both clubs. So we’re going to be doing is an outside mill on both sides of the body, alternating.
So after I’ve cast this club out to the side, I’m going to bring this club here and I’m going to perform an outside elbow circle. So, as this one is dropping, I’ve got the other club doing a back swing around the back of the body. And then from there, as it’s coming around, I’m casting the left club and then doing the elbow circle with the right club. So, it’s alternating.
And with this, I find it easier to rotate the shoulders as I’m casting that club away from the body. So, if I’m casting the club away from the body with my left, I want to be facing towards my left. And then as that club’s swinging around, that elbow circle pulls my shoulders around as I’m coming around the body.
So I’ll just show you I’ll show you what I mean. So if I cast that club with the left hand, elbow circle with the right, and then I repeat that movement. I’m just making sure as well you get those big outside elbow circles. And that elbow circle will pull your shoulders around so it feels nice and smooth. Okay, so that’s our outside alternating mills. That’s it for today’s video.
Be sure to comment below. Let me know how you get on. If you haven’t done so already, remember to subscribe to the channel. If you want to get your hands on a United Kingdom wooden Indian club, I’ll leave the links in the description below. They’re available on our website. Thanks again for watching. I hope you enjoyed and I’ll see you in the next one.