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Well done and thank you to everyone who attended our Dangerously Fit level 1 kettlebell certification in Adelaide today. It’s great to be down in SA meeting and swinging the steel with an awesome bunch of trainers. Also, big thanks to Cross Fit Adelaide for hosting the event. I’m looking forward to coming back tomorrow…
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The steel club torch press is a great exercise that works the shoulders as well as the core. Unlike a traditional shoulder press where the weight is pressed vertically, the club torch press is pressed vertically at a 45 degree angle engaging the core even more. Start with the two handed press, then the single…
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The kettlebell dead snatch is an excellent exercise for building explosiveness and is even more dynamic than the pendulum kettlebell snatch. Unlike a pendulum snatch where the kettlebell travels in an arc, the kettlebell dead snatch travels vertically in almost a straight line. Because of the amount of power generated, this is one of those…
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Overview Similar to the swing, except you’ll finish the movement by locking out your arms at shoulder height. Another exercise where you should only use as little force as possible, the steel club push press will teach you to accelerate and decelerate which is an important skill for many types of sports. Teaching Points Stand…
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Overview The steel club torch press is harder than it looks because the leverage disadvantage of the clubbell, plus the club is held far away from your body and centre of mass. Teaching Points Begin in the guard position. Keep your core braced throughout the movement. Ensure your shoulder stays packed down. Press the club…
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Overview The steel club L Press will really test your stability and co-ordination, try not to rush through the movement, press the clubs in a controlled manner. Teaching Points Begin in the order position with two clubs. Keep your core braced throughout the movement. Ensure your shoulders stay packed down. Press one club overhead while…
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Overview You might be familiar with this exercise using dumbbells. The Steel Club Arnie Press is a perfect example of how you can take a familiar exercise and make it a whole lot tougher using the uneven weight distribution of the club. It’s a lot more challenging than it looks, choke up (grip the club…
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Overview The steel club barbarian squat is a fantastic upper/lower body and core exercise. Be sure to have full control of the club throughout the movement and choke up if needed. Teaching Points Stand with your feet shoulder width apart. Keep your core and glutes braced tight throughout the movement. Grip the club by the…
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Overview I like to do steel club swipes for high reps towards the end of my workout for metabolic conditioning. It combines the swing with the arm cast so hits a lot of muscles all at once. Teaching Points From the park position swing the clubs past the legs. Keep your chest up proud, your…
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Overview The flag press adds an entirely new degree of difficulty to the clubbell arm cast. The further the club is away from your body, the heavier it feels through what we call ‘leverage disadvantage’. Trying to control and stabilize the club when it is this far from the body is extremely challenging, be sure…
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Overview Pressing an unstable object like the clubbell far away from the body makes the steel club flag press a very challenging core exercise. Teaching Points Keep your core braced and quads and glutes tight throughout the movement. Ensure your shoulders stay packed down. Grip the club with your hands close to your naval. Activate…
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