Master This Essential Clubbell Move For Strength & Longevity

clubbells heavy clubs longevity mark wildman Feb 03, 2025

 

One of the most essential yet often neglected movement patterns is rotation. Many people focus on traditional exercises like squats, presses, hinges, and pulls, but human movement is primarily rotational by nature.

Humans are designed to walk, run, and throw—fundamental movements that enabled us to thrive and dominate as a species. Our unique advantage comes from having opposable thumbs, which allow us to swing and manipulate levers. Throughout history, this ability has helped us build with tools like hammers, hunt with clubs, and fight with swords.

Swinging clubs is a primal activity, deeply rooted in human evolution.

The Shield Cast exercise leverages this natural movement pattern by using a club to enhance rotational strength and mobility. It improves shoulder, spine, and thoracic flexibility while also building strength in the core, shoulders, arms, and back.

When performed correctly, the Shield Cast becomes a total-body exercise, engaging and strengthening the hips and legs.

Today, Coach Mark Wildman demonstrates how to perform the Shield Cast to improve movement, strength, and longevity.

 

Master the essential of heavy club swinging here.

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