The arm cast, mill, and inside shield cast are three of the most fundamental exercises in heavy club training. This mini-flow combines all three into a single, seamless movement… perfect for performing the essentials in minimal time.
Arm Cast
1. Elbow Tucked In: Keep the elbow close to the ear without popping the ribs.
2. Muzzle in the Back Pocket: Imagine placing the club’s end in your back pocket to ensure proper shoulder engagement.
3. Pull Down from the Elbow: Focus on pulling the club back into the order position with a strong elbow drive, keeping your wrist neutral.
Mill
1. Shift Weight & Rotate Thoracic: Transfer weight to the working leg and rotate your torso 45° to initiate the movement.
2. Inside Elbow Circle: Perform a smooth inside elbow circle when casting the club out to the side.
3. Control Centerline: Keep the shoulder packed and controlled as the club moves across your body’s centerline.
Shield Cast
1. Square Shoulders: Keep shoulders square as you initiate the cast, focusing on stability.
2. Rotate Around the Head: Guide the club around the back of the head while maintaining good posture.
3. Decelerate Back to Order: Control the deceleration of the club, pulling it back into the starting position with a strong core and shoulder activation.
