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Classic Wooden Club Mobility Workout

Written by
October 1, 2014
Updated August 23, 2022
Category: Fitness


Workout Summary

Wooden clubs are one of the most basic and ancient fitness tools still in use today. The smooth swinging motion of the club has the ability to increase upper body mobility, helping to both prehab and rehab joint injuries often caused by striking and wrestling. Joint mobility training involves high repetition movements that encourage the circulation of synovial fluid around individual joints. The Classic Wooden Club Mobility Workout requires only 1.5-pound clubs and helps improve joint health and range of motion through fluid swinging movements.

Workout Instructions

Perform each exercise for 60 seconds back to back with little to no rest in between each exercise. After completing one round, rest 60 seconds before beginning the second round.

A1: 1-Hand Cast (each side) – 2 rounds x 60 seconds.
A2: 1-Hand External Rotation Circle (each side) – 2 rounds x 60 seconds.
A3: 1-Hand Internal Rotation Circle (each side)- 2 rounds x 60 seconds.
A4: 2-Hand Overhead Swing – 2 rounds x 60 seconds.
A5: 2-Hand Overhead Circles (each direction) – 2 rounds x 60 seconds.

Other Workout Details

Workout Created By: Mark De Grasse
Workout Demonstrated By: Mark Smith
Equipment Used: Onnit 1.5-Pound Wooden Club

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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