90° Bailer with the RMT Club: Get Your Club Now

This functional training exercise incorporates a diagonal chopping motion that is great for expanding the thoracic cavity as well as improving hip mobility to make athletic movements more explosive. This variation includes a 90º shift in lower body position that challenges coordination and builds agility in your footwork.

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This is a WeckMethod RMT Club exercise that we call the Bailer with a 90 Degree Rotation.

It's an upward chopping motion, very good for athletic enhancement. So let's break that movement down: First, let's talk about the benefits. The chopping motion, whether it's up or down, is that spiraling-rotation, full expression of power from the center expressed down through the feet all the way up through the shoulders, thorasic spine, and hands. It will help you in just about any athletic event, the chopping motion is very important. Now that little stopping action when we come here; club stays exactly where it is, it doesn't change and I change my body.

So just think of a surfer and his ability to pop up and get into position; if you're an athlete, your hands are busy doing something and you need to set up for the next move, boom, your hands don't have to move and that [capability] gives you certain advantages when you're playing different sports. It's just awareness, body control and a great conditioning [hiit training exercise].

So let's break this movement down: I'm using a split grip; Ty Cobb used a split grip, best batting average ever, gives you tremendous control. Also, when I have a split grip, I've crossed over the center line a little bit further and that helps that balance the right/left brain controlling the opposite sides of the body. I want to know both, but you can see that that is not as crossed as that, so we want to learn that position. That's how I'm holding it. I'm going to bring the club down to the ankle area here and I want to fold into this hip, this is called the inguinal crease, and I want to fold into that crease so I have a full, solid load through the leg and I can power out of the hip and I'm going to conjugate it with this [club]. This is like a medicine ball on a stick; I'm going to come here and I'm going to come up on that chopping motion and I like to tap the shoulder, just very lightly, demonstrate total control, so I can go as fast as possible, keep it safe and make it so that I'm getting the most coordination out of the drill.

So it's 1, 2, [and] now on the third one, I come up and then I come to [an] overhead and I do sort of a casting squat, so strike. I don't have a pad and I'm turning, so I'm just going to decelerate it myself. I'm here and now from right here, I want to keep that club exact and set up the next repetition, the next cycle.

You can rotate as many times as you want to, but that little transition right there, it's harder than you think and when you can do it well, you're just a better athlete. Now obviously, you do it on the other side so you work both sides of the body, but that is the Bailer, upper chopping motion, with that 90 degree turn. [It's] a lot of fun, super conditioning, great for athletics.

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