FIVE BEST CLUB EXERCISES
1. SWIPE
With feet hip-width, hinge at your hips and swing the club behind you. As the club swings forward to 45 degrees, pull it so the head flips over your wrist.
Pull the club so the head travels passed your ear, not over your head. Finish with your elbow high enough so the club can’t hit you in the back. ‘Throw’ the club forward and repeat (don’t actually throw the club).
2. REVERSE CIRCLE
Start with the club in the ‘catch’ position from the swipe, behind your back.
Lift the club out to the side, extending the arm as the club comes to hip height.
Let the weight of the club swing the club down and behind your body until it is vertical, up your back with your thumb pointing up.
Make sure the club is travelling left and right (frontal plane) and not forward, or you will hit yourself.
3. WRIST CIRCLE
Hold a light club (1kg) up with your elbow out to the side of your body, with 90 degrees in the elbow. You upper arm should be parallel to the floor and your forearm vertical. Take a tight grip on the club. Do not let your hand open. Slowly rotate the club in a full circle without moving your elbow forward or backward, or up and down. Practise this with circles in both directions.
4. MILL
Stand square with your feet shoulder-width apart and the club behind your shoulder (‘swipe catch’ position)
Turn your torso to throw the club sideways, with an overhand throw grip. The club travels left and right, in line with your stance.
As the club swings through a full circle, pull it back behind your shoulder to the start position.
Use your pull that recovered the club to your shoulder to initiate the next throw, by turning your body early.
5. LATERAL TORCH LIFT
Start with the club in the catch position from the swipe, behind your back.
Lift the club out to the side, and end with the club vertical and your hand in line with your hip.
After controlling the club, lift it back up and behind your shoulder to the start position.