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This is an RMT Club exercise called the 180 Searchlight. Like a lot of RMT Club exercises, it's fantastic for conditioning; you're going to elicit a very rapid heart rate response and burn a lot of calories. Athletically, we're going to teach you how to brace through the core and rotate as one unit. The whole body becomes one, and you have very powerful rotation and anti-rotation. It's very safe for the spine because you're really braced as one. It's great for agility because the feet are now connected and tied into the core. It's a very fast and rapid action.
Let's break this exercise down:
We want the club to maintain the same relationship with
your torso the entire time. Imagine that it's connected to your navel and, as
you rotate, the club moves with it. You're not doing any deviation from that
central position. Whether I have the right hand on top or the left hand on top,
I still want to maintain that frame as I rotate.
I like to break it down to a very simplified footwork pattern in the beginning to teach a new client where I set up the frame, I bring the back foot to the front foot, and then bring the front foot back and rotate. I sort of hop into position, going very slowly, stopping on either side, maintaining that position or that same relationship with the club as I get comfortable putting the feet into the switch all the way to both feet switching very rapidly. You may notice that you go just past the 180 degrees, but I haven't broken that relationship with my torso.
It's just that stopping, braking action requires my whole body to put on the brakes and go. That shifting weight gives me the perfect training stimulus to really turn, put on the brakes, and rotate as one integrated unit. Last thing is that the closer I hold the club in, the easier the movement is going to be. The further out I hold the club, now I'm going to bring other muscles into play. Really strengthens everything throughout the entire body, rotating it as one. That's the 180 Searchlight.
