Shield Cast (Alternating)

Hold two Clubs in the rack position. Start with the right hand. Lift the right elbow and bring the head of the club over the right shoulder, behind the head and back to rack. Then use the left. Bring the left elbow up, bring the head of the club over the right shoulder, behind the head, and back to rack. This should be done as quickly and safely as possible while maintaing control of the club at all times. Repeat as many times as desired.

Purpose/Focus: Strength, Power, Conditioning Body Parts Used: Shoulders, Arms, Core, Forearms Difficulty: Moderate

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Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

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