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Today, I'm going to show you two exercises. They look very similar, but they have very different intent. Intent is very important because it creates a different training effect. The first exercise is The Bailer and the second exercise is The Reverse Bailer.
The pattern looks very similar, which is just an upward and downward crossing diagonal motion. I'm going to use a split grip and the hand that is on top, I'm coming to that side to start the movement. The Bailer is an upward motion, stopping and reversing the club at the top as fast as I possibly can. I want to think of shaking the club head off at the top. I want to create a very powerful stop. I'm going to feel my lats, I'm going to feel my shoulder, I'm going to feel my triceps, and I'll feel the inside on the upward side of my opposite hand. I'm going to really try to bring it back.
So here, I'm going to be engaging in a sort of unwinding, uncoiling movement. It will equate to a very powerful movement up in an upward rotation. The Reverse Bailer is stopping and reversing at the bottom. I'm going to do the same set up, I'm going to bring the club down, and stop. Here, my weight is shifting to side as opposed to the opposite motion of the first Bailer. It's sort of a coiling, winding motion, bringing it down into this great potential that I'm going to be able to explode out of when I put those two exercises together.
They're fantastic for conditioning and metabolics and you'll want to do them on both sides [for non-dominant side training]. Don't just do your dominant side, do the non-dominant side and see how well you can compare and contrast those. There's other variations where you can cross the hands, but for now, for simplicity's sake: top hand on top with a split grip, same side as the top hand, Bailer is up, stop, and reverse; Reverse Bailer is down, stop, and reverse. Have a try, they're great exercises.
