Single Arm Clubbell Reverse Mill

Instructions for proper form

1. Stand with your feet shoulder-width apart, holding a clubbell in one hand, palm facing in. 2. Raise the clubbell overhead and rotate your body slightly to the opposite side. 3. Allow the clubbell to swing down behind your back while maintaining a neutral grip and straight arm. 4. Engage your core to stabilize your torso as you rotate back to the starting position. 5. Repeat the movement for the designated number of repetitions before switching arms.

Common mistakes to avoid

1. Forgetting to engage your core, which may lead to back strain. 2. Allowing the movement to be jerky instead of controlled. 3. Not keeping the arm straight throughout the exercise. 4. Performing the exercise too quickly, compromising form.

Benefits

Specific benefits of the exercise

Targets the posterior deltoids effectively while enhancing shoulder stability and rotational strength.

Expected results and timeframe

With consistent practice, expect increased shoulder strength, improved stability, and enhanced coordination in about 4-6 weeks..

Who this exercise is best for

This exercise is best for intermediate athletes and those looking to improve their shoulder strength and stability, especially in rotational movements.

Scientific studies supporting its effectiveness

Research supports the effectiveness of rotational training in enhancing shoulder stability and performance (e.g., studies published in the Journal of Sports Science).

Variations

Beginner modifications

Beginner variations can include performing the exercise without weights initially or using a lighter weight for better control.

Advanced progressions

Advanced progressions can include increasing the weight of the clubbell or incorporating an explosive power motion where you accelerate the swing.

Integrations

Complementary exercises

Complementary exercises include resistance band external rotations, face pulls, and traditional shoulder presses to develop overall shoulder strength.

Super set recommendations

You can superset this exercise with bent-over rows or push-ups to target shoulder and back muscles holistically.

Sample workout routines

Sample routine could be: 1. 3 sets of 10 Single Arm Clubbell Reverse Mills, 2. 3 sets of 12 Bent-over Rows, 3. 3 sets of Planks or Side Planks for core stability.

Exercise combinations

Combination ideas include pairing with shoulder raises or rotator cuff exercises for balanced shoulder development.

Best time to do this exercise in your workout

Best performed after a thorough warm-up and prior to heavy shoulder exercises to activate and engage the shoulder muscles effectively.