The Single Arm Forward Mill is one of the most underrated movements in club training—but once you feel it, you get it.
It’s not just a shoulder move. It builds:
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Grip strength from managing the lever and decelerating each swing
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Rotational control as you guide the club behind your head
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Triceps and upper back endurance from pulling and resetting each rep
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And let’s be honest—it just looks smooth when you get it down.
In this quick tutorial, Nate walks you through how to perform the forward mill using our Cadi Club, our handcrafted, plate-loadable steel club.
▶️ Watch the full video here:
🔩 How It Works:
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Start with the club in front of you, head down
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Pull it up tight and cast behind your head, keeping the club path smooth
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The club head should pass just behind your ear, not way out to the side
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Pull it back over the shoulder to reset and repeat
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Keep your elbow tucked and your hand low... this keeps the path efficient and safe
❌ What to Avoid:
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Throwing your hand way up and letting the club “free fall” behind you
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Letting the swing get wide or sloppy
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Over gripping and muscling it—this is a rhythm drill, not a max-effort move
🛠 Why Use the Cadi Club?
The Cadi Club isn’t just a pretty piece of steel. Its loading pin feature lets you adjust weight as you progress. That means you can start light and level up when your control improves—no need to buy new clubs every time.
It’s compact, grippy, balanced, and built to withstand whatever training throws at it. And the club’s short length makes it perfect for single arm flows like the mill.
🎯 Try It and Tag Us
We’d love to see your mills in action. Tag us @ck_maceworks and show us your flow.
Need a Cadi Club of your own? Grab one here.