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Today I'm going to show you an exercise with progressions using the RMT Club to develop balance. This is a very powerful exercise for developing athletic balance.
Here's how it works: I'm going to put my hand on top (that's the leg I'm going to be lifting). it's a counter rotation with the club and the leg that's up. So, it's external and internal rotation of the hip while the club is moving opposite. I can really use the club to create a powerful change where I have a sudden deceleration that creates a counterweight that lets me dissociate shoulders and hips while keeping the naval in the center line developing this ability to have exceptional balance. Now here's how you regress the exercise to start it out and make it a little bit easier at first if you don't have the ability to keep that leg up in the air so well in the beginning; What you'll do, you'll come from touching down, externally rotated to lifting up to internal rotation. You're going to come up here and touch it down. Try not to shift your weight over, and use that foot to try and just kiss the ground very lightly, and you can create 'that' movement. You can come 'here' and switch. Anytime you need to, you just come out and touch the ground on that external rotation, bring it up for the internal rotation, and then progress to internal and external rotation. Now, that is phase 1, and if you did nothing but that, you'll develop unbelievable balance that it sort of feels like the power of two legs on one leg. You'll have exceptional balance and rotational ability in the body.
Here is a super advanced progression that is incredibly challenging. You'll have to go very slow in the beginning, and when you can do this one, your skills will really be unbelievable in terms of your bodies ability to balance. Same idea, the hand that's on top (that's the leg you'll be lifting), I'm going to rotate globally the same now. The external rotation in the club happens at the same time, and the internal rotation of the club moves together. Here, I have this rotational torquing on the standing foot that really challenges my balance. You'll find it far more challenging then when you do the counterweight, and with this one, you want to go really slow, and really want to feel the root in the ground. You don't want any pain in the knee as it's rotating. You really want to keep that facing forward with this standing knee. The knee is facing forward and you're really just getting that external and internal rotation with the leg that's up in the air.
Practice this exercise, get good at it, and watch your athletic performance shoot through the roof!
