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hello this is mark wildman of Wildman Athletica and today we are going to be talking about our single arm heavy Club inside circle hand change in endurance weightlifting you have to have smooth transition technique in order to be able to transition from hand to hand to spell one side while the other side is working without putting the weight down the point is to learn to not put the weight down for things like heavy clubs and things like kettlebells or at least for half of the philosophy of the training were focusing on our inside circle which is like our cross we are gonna have our feet pointed straight ahead we are gonna move everything else in order to work on our single arm inside circle when we get to X number of reps today well say three just for easy numbers we are going to hand change we are going to change its going to be a half circle so there will be one two three full circles and then a half circle where we will let go the weight grab it with the other hand and then sta