Skip to main content

Single Arm Heavy Club Mill

This page is a work in progress.




Single Arm Inside Circle - Like

Single Arm Outside Circle - For balance

Shield Cast - Basic throwing pattern



Single Arm Mill Prep

  • Inside circle goes with the shield cast (goes past your opposite ear)

Single Arm 180 Pullover (3 minutes to 7 minutes)

  • Inside
    • Inside circle is the start
    • Rotate body at the hips 45 then rotate the spine 45
    • Push swing pull catch
  • 180 rotating pullover
    • Put the club behind your head
    • rotate the body 180
    • Pull over
    • Elbow comes to the stop position