Golder
Level 1 Valued Member
With single arm heavy club, I do a lot of Inside and Outside Circles, Shield Cast, Pullovers (and variations, cleans, swings, side to side swings, low-to-high swings and cleans.
I’d start simple and add movements / complexity slowly. It’s too easy to knock yourself in the face or knees and totally ruin your day if you’re not fully paying attention, so I like to get a lot of reps in with a movement before progressing onward.
I highly recommend Mark Wildman’s YouTube channel. He has a playlist focused on One-Am Heavy Club.
Great instruction. Most of what I’ve learned has even from going thru his instructional sequence. And a lil healthy experimentation.
He recommends 15# as a starting point for men, but I found the 10# to be a better starting weight, as I mostly skipped over 2 Handed work (I really wanted a 1 handed tool).
I find cycling between 10 and 15# works great for me. It allows me to get more time / reps / time under tension in.
I hope that helps! Good luck and let us know how it goes!
Hopefully this links to the single arm heavy club series:
