Hey guys, Dan here from Dangerously Fit.
In today’s video, we’re going to be covering the Indian Clubs Double Outside Mill.
This is the same movement we did in video three, which was the Single Outside Mill, but this time we’re going to be using two clubs for the Double Outside Mill, also called the Reverse Mill.
This movement is excellent for building strong, mobile shoulders and a strong grip.
Okay, getting started off now. So we’re in that double front stack position, we’re in the hammer grip, three fingers on the handle, pinky on the pommel.
From there, wrists are neutral, knuckles are facing up to the ceiling. We’ve got our clubs horizontally stacked, elbows are tucked into the ribs.
Feet… you can either have them in that military V stance or where you feel comfortable with your hips aligned.
Then from now, we’ve got our chest nice and tall, straight spine, so everything’s nice and relaxed.
From here, we’re going to initiate the movement with our outside elbow circles, so make a big circle on each side with those outside elbow circles, coming into that sword in sheath position.
Again, you should have your thumbs on the back of the head there, so we’ve got a nice triangle position between our ear, bicep, and forearm.
When we’re performing those outside elbow circles, making sure that your hands are in the hammer grip, they remain in the hammer grip the whole time.
Big outside elbow circles, and then they remain in the hammer grip from here as we come into that sword in sheath position, just setting those scapulas before we cast those clubs out again. So we’re nice and long through those arms, through the clubs.
Okay, and then we’re going to swing those clubs down towards the body. As soon as your biceps connect to your ribs, then we bend the elbows, and then we bring those clubs back into that front stack position. From here… front stack position, outside elbow circles, sword in sheath, Y position.
This time on our next rep, I’m going to have my right hand in front, bringing it back into that front stack. Okay, and going through each of those movements.
All right, so we’re going to speed up a little bit there. We’re going to go front stack, outside elbow circle, sword in sheath, Y position. This time, left club comes in front of the body.
Okay, and just making sure as well you’re performing those nice big outside elbow circles. Just pause the movement, see where you are, make sure you’re in those correct positions.
When you feel comfortable, you can speed the movement up so it’s a lot more flowing, a lot more fluid.
Going through a couple of those common mistakes again. When we’re doing our lateral swinging movement, as that bicep hits the ribs, then we bend in the elbow.
So we’re not bringing that club all the way across the front of the body. As soon as that bicep reaches the ribs, then we bend the elbow.
Another one is not using an outside elbow circle to bring the club from the front of the body to the back of the body and using the wrist.
When we’re performing that movement, all the work is done with the outside elbow circle, which takes the club from the front of the body to the back of the body.
