30 Sec Back Bridge
General Warm Up
10 Club Front Swings X 4 sets 25lbs men 17.5lbs women
15 Inside Mills X 4 Sets each arm 12.5lbs men 7.5lbs women
5 Mace Launches each side X 3 Sets 25lbs men 17.5lbs women
Owner of Adex Adjustable Clubs & Maces, Don Giafardino shows how to perform Outside Mills. A wonderful exercise to use in your club & mace training or after heavy bench pressing or heavy overhead presses to open up the pecs and stretch out the deltoids.
This movement alone is great as a stand alone strength builder. It’s important to practice this movement until you can do them smoothly.
Using an Adex Adjustable Club, Donnie demonstrates how to build strength in a couple of the individual parts of the Inside Mill. The Inside Mill or simply called the Mill is the bench mark of heavy club swingers. Having a smooth, heavy mill is akin to having a good bench press.
Beginners/Intermediates – Get yours up in the game – if you don’t have a decent mill yet, practice the 2 Progressive Exercises ONLY for 8 Sets of 5 Reps Each Arm. Be sure to do them smooth, controlled, and unwavering. Don’t add the Mill in yet until you are proficient at these moves. When you are confident, attempt a full Inside Mill using at the 10 or 12.5lb setting. Check out my other video on doing a Mill
Advanced – For those with a good mill but are having a tough time advancing in weight, Regress Back to the first 2 Exercises and perform them the same way as described above but add in the Inside Mill for 5X5. Do the first 2 exercises fairly heavy to build stability then lighten the weight a bit to perform low reps controlled and smoothly.