The steel club barbarian squat is a fantastic exercise that hits the upper body, lower body and core. You’ll challenge the upper body with the arm cast, the lower body whilst squatting and the core at the bottom of the squat. With the two handed version have your feet slighter wider at shoulder width apart…
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The kettlebell figure 8 is a fun variation of the regular regular swing. Unlike the regular swing which is a sagittal plane movement , the figure of 8 has a rotational element which makes it more of a transverse plane movement. I like to use this exercise as part of a kettlebell flow within a…
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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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Instructions: Perform as many reps and as many sets of the following steel club exercises, try to rest as little as possible, but rest whenever needed. Exercises: Double Steel Club Alternating Shoulder Cast Double Steel Club Double Clean Double Steel Club Arm Cast To Flag Press Enjoy 😉 Wishing you the best of health Dan…
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Instructions: Perform as many reps and as many sets of the following steel club exercises, try to rest as little as possible, but rest whenever needed. Exercises: Double Steel Club Swipes Double Steel Club Barbarian Squat Double Steel Club Rock-it Enjoy 😉 Wishing you the best of health Dan Clay Dangerously Fit P.S. Visit our online store…
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Instructions: Perform 60-seconds of the following 10 Steel Club exercises, rest 60-seconds then perform 45-seconds of each Steel Club exercise, rest 60-seconds then perform 30-seconds of each Steel Club exercise. Exercises: Steel Club Two Handed Rock-it Steel Club Two Handed Arm Cast Steel Club Two Handed Shoulder Squat Steel Club Two Handed Torch Press Steel…
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Instructions: There are 3-rounds in total with 2 Steel Club exercises in each round. Perform 12 reps of exercise (a), then 12 reps of exercise (b). Complete as many sets as possible in minutes. Rest 30 seconds between each round and continue powering through as AMSAP for 15-minutes. Round 1 Steel Club Alternating Shoulder Casts…
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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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