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Hi, David Weck here. Today I'm going to teach you an exercise with the RMT Club called the One-Handed T&T, it looks like this. This is one of the best movements with the Club to really warm up the shoulder, full articulation through the joint. It's an incredible exercise that's pretty technical actually so it's challenging to learn but the RMT Club makes it much easier to learn.
So, we paint by numbers and break it down into a one, two, three, four approach. I'd recommend that you choke up at first, whatever is comfortable for you. You're going to swing the Club out from the centerline and catch that steel shot in the vertical position. We don't want the Club here, we want the Club nice and vertical, that's where it feels balanced and light. So we swing it into position one and catch it, make the hand higher than the shoulder. So position two is we bring the Club over to the opposite shoulder blade, the Club is vertical once again. Position three is I bring the Club across to the same side shoulder blade as I rotate. So it looks like this, I'm bringing the Club across and I rotate the body, pivoting the back foot, and then from here, I bring it to position four, which is upright to the other side. So, I one, two, three, and four. And then what I do is I just put those movements together, here, like that [Rotational Movement Training].
Here are two common mistakes that we want to avoid: the first one is that you rotate too soon so that the Club doesn't stay in this nice frontal plane here. So the Club will stay nice frontal plane, with a big circle here, and then a small circle behind the head. If you rotate too early here's what happens: I'm here and I rotate and now the Club comes out of that frontal plane. So if I rotate too early the Club doesn't follow that nice trajectory that we want. So we really want to come one, the two, and on the three we rotate, and that gives us the time. It's a late rotation. So it's a late and fast rotation. The better you get at this movement the less you're going to need to rotate the body as the shoulder gains that range of motion. The second common mistake that you want to avoid is not staying upright so you have this nice rotation with balance and it looks like this. People will come here, here, and then tend to lean forward onto this four position so it turns into this and we don't want that. You want to keep your body nice and upright and get that nice, smooth rotation. And obviously you will get both sides of the body here [Non-Dominant Side Training] and like I said, fantastic warm-up activity. It's one of my go-to favorites, there's not a day that goes by that I don't do that movement. So that's our One-Handed T&T with the RMT Club.
