Author: David Weck
David Weck here, showing you a Coiling Core exercise with the RMT Club.
Swinging a club is as old as humanity and the RMT Club is simply a better mousetrap for training. Clubs were used for work and defense, and now we have the best club on the planet for training.
The key is the shifting weight inside and this pliable club head. When you swing a club, you are by definition asymmetrical. So, right hand's on top, the left hand is on top, and there's a fundamental asymmetry that we use for Non-Dominant Side Training.
You pick up a baseball bat or any kind of club (or an RMT Club), there's going to be one side where it feels a lot more natural and powerful than the other side. And so what we do, we strategically train both sides. And the act of swinging a club, so primal to humanity, is supination on one side, pronation on the other side. That means that one palm is up, the other palm is down, by definition. Don't swing like 'this'. When you get the power, is with the rotation [Rotational Movement Training].
So, you have 'this' come through, and then rotate through the other side. And that is intimately related with the Coiling Core. Because supination coils the lat. Pronation uncoils the lat. So you have a coiled side, and you have a long side. That's going to give you the ability to coordinate that springy coil action better. And when you concentrate your focus exactly on how we're going to target and develop the Coiling Core, this modality becomes one of the most important things that you can use to improve this functional skill. I'm going to show you how we do it with a wonderful exercise that's just going to make you better.
So, what I'm going to do, is I'm going to take this 'here'. Coiling Core is all about shoulder, back and neck. Hip up and forward. Keep 'this' spot in the same neutral. So I'm not opening to create the Coiling Core. I'm coiling around that spot. Shoulder back and down, hip up and forward. Supination and pronation going to do that for me. So, and then what I do, I want to take that intention, and condense it. Bring it down into a focus that's going to give me the best training effect.
So, this is a simple movement, but you want to set it up and do it right. It's a lot of fun too. So, what I'm going to do, is I'm going to set up. My foot 'this' way as I coil to one side. What I want to do with the Club, and I'm going to use the Club to help me do this tighter, is I'm going to bring my elbow in the back pocket. And so I'm using that supination and the position from the Club to align my head over 'this' foot and create that coil [Head Over Foot Technique]. When you set it up correctly, and the hip is driving up and forward, shoulder down and back, you're going to feel a stronger sense of ground loading. That's what we need. Force to and from the ground, this Tensional Balance, Head Over Foot (coiled, uncoiled).
So, I take the Club 'here', and it's similar to a baseball swing, but it's a training application of the baseball swing. So, I'm 'here'. I've set it as coiled as I can possibly make it, and then I drive and uncoil and do 'that'. Because it's going to be moving with so much power that I have to resolve it. Or, I can slam on the brakes to create a massive pulsive power because the shifting load inside the Club is on 'this' side, and when it stops, it goes to the other side. If it's a solid object, you can't stop it fast. There's the momentum and the inertia of that movement. But with the RMT Club, it's designed to slam on the brakes and create a pulsive power. Power is all about speed. You're divided by time when you're talking about power. So, the RMT Club sets you up to do it perfectly.
So, I'm going to review the exercise. And I'll show you from the front and the back. Supination. Pronation. And I'm using a split grip to give me the coordination and control of the Club. The better you get, the more you can come to 'here'. Once you get good with this, this becomes incredibly efficient. Because this is harder to coordinate. So, I set up that coil. I want to look in 'that' direction. And I'm 'here'. The weight is all 'here'. 'This' is not weighted. And I.. set it, set it.. Send that thing. Send it through. And you get all of that coordination. It's so primal. And then of course, you're going to get the other side [Non-Dominant Side Training]. You can see from behind. I take that supination and pronation, and I coil it. I really want to drive that hip up and forward, shoulder down and back. I'm 'here'. And it's.. send it through.
Don't want to rush it. Training. When you do it with intensity, you get the heart rate up, but you don't want to rush reps that aren't quality. And, you get instant carry over from this training. Which means that all of a sudden, you'd be able to tap that coil there. You're able to take that coiling strength of the upper body and power the action of the lower body.
So that's one of my favorite Coiling Core training exercises with this incredible training tool, the RMT Club. I've been swinging clubs for 20 years, and this didn't exist, so I created it. It's the only club I use. Because it is the most effective club for training to move better.
Coiling Core with the RMT Club.