Here at STRONG, we dont typically feature

product placement in training articles. But

when we discovered the inventor of the
RMT Club was David Weck, the same
guy who created the widely used Bosu
Ball, we figured it was worth considering.
Want to improve So, we read the research, tried it out on one side, it will let you know. The

your range of for ourselves, and we were convinced:

this functional fitness tool is pretty
motion, increase
legit. But you dont have to take
our word for it. Keep reading to get
the 411 from the creator himself,
club points out these deficiencies
and then corrects them by unifying,
strengthening, and coordinating
movements. So whether you want
to improve your golf swing, your left

your functional then check out the exercises on the

following pages to find out why this
little piece of equipment might be
hook, or your overhead squat, the
club can do that. It can even help you

strength and
perfect your downward dog. Its about
the next big thing. mastering the vertical movements and
rotational movements of the body,

boost your What it is

The RMT Club was born out of three
says Weck. Every movement, athletic
or otherwise, stems from these two

athletic power? basic principles which make up the

WeckMethod: Rotational Movement
Training (RMT), Non-Dominant
forms of motion.

How it works
Written by Kirstyn Brown, Editor-in-Chief Side Training, and Tension Balance. The RMT Club is a first-of-its-kind
Photography by Paul Buceta
Together, these techniques improve training tool designed to integrate

Join
power, functional strength, mobil-
ity, coordination, conditioning, and
a number of other benefits coveted
Cost: by anyone looking to improve their
$99.95 athletic ability. Most importantly, its
Weight the clubs job to expose your weak-
options: nesseswhich could be any combina-
2 lbs, 4 lbs, tion of the skills just mentionedand
6 lbs, 8 lbs develop them into strengths. We
and strengthen the body from head
to toe. The durable club head and
rigid handle give it the ability to
withstand high intensity exercises,
ground strikes, and incredibly fast
swings in multiple directions. The
exercises (and there are hundreds
of them) include a series of dynamic
movements that work to correct ro-

the
Available at: develop products based on how we
weckmethod.com train, specifically, what features are
needed to enhance and improve our
training philosophies, says Weck.
We designed the RMT Club to tell
the truth. If you are off balance, it
will let you know. If you are weak
tational deficiencies and imbalances
in the non-dominant side of the body.
Strengthening these areas reduces
the amount of energy wasted from
overcompensating, and trains the
body to utilize speed and power
more efficiently.

Exercise Sets Reps (Per Grip) Rest between sets

Club
How to: For each
exercise, complete
all reps with the
dominant hand
on top (see Hand
Positioning for grip
instructions). Rest
10-15 seconds, then
switch your grip so
the non-dominant
hand is on top, and
repeat the exercise.
Circle Stops 2 45 sec 30 sec
5 reps each:
Chop Swing 2 outside the left foot, 30 sec
outside the right foot,
through the legs
Swing & Switch 2 45 sec 45 sec
Samurai Squat 2 15 reps 45 sec
Ground Strike w/ Athletic Shuffle 2 10 reps 45 sec
Thread the Needle 2 10 reps 30 sec
Russian Twist 2 20 reps 45 sec

Model Rachel Elizabeth Murray Makeup Svetlana Krizki

60 strongfitnessmag.com January/February 2016 Shot on location at Clutch Bodyshop, Los Angeles January/February 2016 strongfitnessmag.com 61

CIRCLE STOP
Set up: Stand with feet
wider than shoulder-width
apart, toes turned out
slightly. Begin holding the
club with a split grip, cen-
tered and pointing straight
down between your feet.
Action: Draw the club
to the side, straight
overhead, then back
down in a large circular
motion. Perform two
large circles in the same
direction. At the bottom
of the second circle, stop,
then immediately change
directions and repeat in the
opposite direction. Switch
the grip and repeat.
A B
62 strongfitnessmag.com January/February 2016
THREAD
THE NEEDLE
Set up: Begin in high
plank position holding the
club in one hand, choking
higher on the club for
Hand more control if needed.
A
Positioning: Hold the club under your
torso so it gently taps the
For all two-handed opposite shoulder (A).
exercises, use a Split A
Action: Rotate your body
Grip. Hold the club outward, raising the
with your dominant club toward the ceiling
hand at the top of until your shoulders are
the rubber coating stacked and arms form a
and your non- straight line (B). Rotate
dominant hand at the back to the starting
B position and repeat.
base of the handle,
Complete all reps, then
approximately three
repeat on the other side.
inches apart. This
gives you the most B
Make this move
control. Perform
harder by
all reps with the coming into
dominant hand on side plank and
top, then switch, and lifting your
repeat the exercise. top leg.
SAMURAI SQUAT
Set up: Stand with feet wider
The key is
than shoulder-width apart,
stopping the
club at the holding the club in between
your shoulder blades (A).
bottom as fast
as you can to Action: Push your hips
GROUND STRIKE
put pressure on back, bend your knees and WITH SHUFFLE
your core. lower into a deep squat,
simultaneously casting the
If you are off Set up: Place a mat on the
floor and stand near one end
club out in front of you (B).
Stay in the squat position
balance or weak with feet shoulder-width apart,
holding the club overhead.
as you raise the club back
overhead, then extend the
on one side, the Action: Perform a squat as you
club will let you
bring the club down in front
legs and return to standing. of you and strike the mat (A).
Continue for all reps, then
know.
Bring the club around your
switch the grip and repeat. head (B) as you simultaneously
CHOP SWING shuffle (C) to the opposite end
Set up: Stand with feet of the mat. Squat and chop
wider than shoulder-width again (D). Continue for all reps,
apart and hold the club then switch the grip and repeat. S
with a split grip between
the shoulder blades,
with the head of the club
pointing straight down.
Your back should be nice
and flat (A). SWING & SWITCH
Set up: Begin in a staggered
Action: Hinge at the hips
stance with the right foot
and swing the club down
forward, holding the club
in a chopping motion (B)
behind your right shoulder.
down in front of you and RUSSIAN TWIST
between the legs (C), Action: Swing the club across Set up: Sit on the floor in a
your body (like a baseball
A B C D
then immediately reverse V-position with knees slightly
the motion. Continue for bat) to the left shoulder, bent. Hold the club straight in
all reps, then switch the simultaneously jumping and front of you at a 45 angle.
grip and repeat. switch your stance so you
land with the left foot forward.
Action: Keeping your arms
straight, rotate through your
C Repeat to the other side.
The faster core, bringing the club over
you chop, the Continue for all reps, switch
to one side, then over to the
the grip and repeat.
harder your other in an arcing motion.
body will Continue the movement for
have to work all reps, then switch the grip
to change and repeat.
direction.
January/February 2016 strongfitnessmag.com 63