Overview Steel Club 180’s are very a similar exercise to side cleans, except instead of stopping the movement at the bottom of the side swing and bringing the club back the way it came, we complete a full 180 degree (half circle) swing. Teaching Points Begin in the guard position. Your spine will stay neutral…
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Overview The steel club side push press is similar to the side clean, 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 push press will teach you to accelerate and decelerate laterally which is an important skill for…
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Overview The steel club outside clean is essentially the same as the inside clean, but instead of casting the club towards the midline of the body, we cast the club away from the body. Teaching Points Begin in the guard position. Your spine will stay neutral throughout the movement. Keep your hips and core tight…
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Overview Steel club inside side cleans are a great prep exercise for some of the more complex lateral movements that come later in the program like the mill. With two handed frontal plane exercises such as side cleans and 180’s, if you complete the first set in the right guard, remember to start your next…
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Overview Only attempt steel club thrusters when you are comfortable in the order position. The thruster is an excellent exercise to work both the lower body and upper body simultaneously which will elevate the heart rate quickly. To make the exercise more challenging you can perform single-handed thrusters. Use the free to hand to guide…
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One of the things I love most about the steel club is how easy it is to move the club freely around the body in all planes of motion. Very few training tools offer this amount of versatility and its something that makes steel club training interesting and so much fun. Just as the traditional…
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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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