"What is that thing?"
This may be a common response from people who see the oddly shaped RMT Club from WeckMethod. But as the old adage goes, never judge a book by its cover.
The RMT Club, which is 21 inches long and comes in multiple weight options (2, 4, 6 and 8 pounds), is an effective functional training tool designed to strengthen the body from head to toe. It can improve functional strength, rotational power, mobility, coordination, core strength, conditioning, balance and more.
In short, this thing works.
Wondering how one might use this new piece of innovative fitness equipment? Check out the sample exercises below.
Learn More About the RMT Club from WeckMethod.
Club Bailer
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1. Begin with your feet wider than shoulder-width apart and your toes slightly pointed out.
2. Hold the club with two hands (right hand on top).
3. Without rounding your back, bring the club head just outside and behind your right ankle. Bend your knees and your hips so your back is neutral.
4. Bring the club up in a diagonal upward motion, touching your opposite shoulder.
5. Initiate the movement and drive through your hips. Elevate your heel so you have the ease of rotation to your opposite shoulder.
6. Switch to the left hand on top.
Benefits: Great for increasing rotational power, anti-rotation/counter rotation, hip strength/mobility, coordination, balance, conditioning, and integration between the feet, hips and hands.
Casting Squat
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1. Begin with your feet shoulder-width apart and your toes slightly pointed out.
2. Hold the club with two hands (right hand on top).
3. Inhale and draw the club overhead, allowing it to touch between your shoulder blades (maintain comfortable range of motion).
4. Squat down casting the club out (like a fishing rod), maintaining a neutral spine. Exhale, but maintain pressure. Keep the club straight out in front of you and try to avoid bending your back. Keep your knees tracking with your toes to prevent them from caving in.
4. Squat back up as you raise the club back to the overhead chop position.
5. Repeat with other hand on top.
Benefits: Great for working on flexibility, stability, mobility, glutes, quads, hamstrings, psoas. Also improves balance, range of motion and overall squat mechanics/squat form.
Russian Twist
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1. Begin sitting in a V-sit position with your knees bent, heels on the floor and lower back straight.
2. Hold the club in front of your body at a 45-degree angle with your right hand on top.
2. Rotate your body, bringing the club to the right. Hover the club or touch it to the ground.
3. Arch the club across the body to the left (either touching the ground or not),
4. Repeat movement.
5. Switch hands so the left hand is on top and repeat same movements.
Option for Progression: Raise your heels off the floor with your knees bent. Straighten your legs for maximum challenge.
Benefits: Great for foundational core strength, anti-rotation, shoulder mobility, fluid movement patterns and increasing range of motion.
Circle Stop
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1. Begin with your feet wider than shoulder-width apart, holding the club with two hands (right hand on top).
2. Start with the club in the center and with the club head facing down.
3. While keeping your arms relatively straight, perform two full circles going clockwise staying in the frontal plane.
4. At the bottom of the second circle, keep the club head inside the base of support. Change directions quickly (counter-clockwise) while engaging your entire body.
5. Repeat movement going in both directions.
6. Switch hand position (left hand on top) and repeat.
Option for Progression: Perform one full circle and then change directions
Benefits: Great for core strength, counter-rotation/anti-rotation, shoulder/forearm/hand strength, shoulder mobility and total body integration from the hands to the feet.
Thread the Needle
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1. Begin in a plank position with both feet on the ground and the club in your dominant hand.
2. Slowly extend the club upward with your dominant hand as you turn your body to the dominant side.
3. Continue to extend the club towards the ceiling, making your arms one straight line as you engage your abs and place your feet next to or on top of one another.
4. Bring the club head down to the original plank position as you continue to gently tap the club head on the opposite shoulder. Perform 5 to 15 reps.
5. Switch hands and repeat.
Option for Progression: Come up to a side plank, stack your feet, and lift the top leg.
Benefits: Great for core stability, shoulders, upper body, mobility/stability, non-dominant side integration, weight transfer and athletic balance.
Pendulum Lunge
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1. Begin in a lunge position, holding the club horizontally with both hands. The club should be in line with your shoulders, with the club head extended away from the body.
2. Coming up from the lunge position, bring the club up overhead, trying to rest the head in-between the shoulder blades while keeping your head straight and maintaining good back positioning.
3. Start to rotate your body to the opposite side, letting your feet pivot naturally.
4. Cast the club down and outwards as you move into a lunge position on the opposite side.
5. Perform 5 to 15 reps on each side. Then, switch hand positions and repeat the movement.
Benefits: Great for working the shoulders and lower body while increasing rotational power, balance, cardio endurance, the dominant and non-dominant sides of your body, and rotational integration between the feet, hips and hands.
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