# 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

Combine

Single Arm Mill Prep

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

[Single Arm 180 Pullover](https://youtu.be/0fm3VX0iKnA?si=NLTpbqnSb1_PJXjB&t=178) (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