Overview The Steel Club Shield Cast is a similar exercise to the Gamma cast, except instead of alternating between going over the left shoulder then the right, with the shield cast we move the club over the same shoulder for the entire set before changing sides. This exercise will really challenge your grip and is…
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Overview The Steel Club Advanced Shoulder Cast is very challenging because not only do you have the leverage disadvantage of the club, you also have a leverage disadvantage of having the clubs so far away from your body. Teaching Points Keep your shoulders packed down, your core tight and glutes squeezed. Some thoracic extension is…
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Overview The steel club clock squat is often confused with the side shoulder clean but there is a slight difference. The side clean works one side at a time, however, during the clock squat the club does a full 180-degree swing alternating between the left shoulder and right shoulder. Teaching Points Stand with your feet…
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Overview The steel club side shoulder clean is a similar exercise to the Side Clean but this time when the club reaches the top of the upswing, catch the club on the shoulder whilst simultaneously squatting. Teaching Points Stand with your feet shoulder width apart. Keep your core braced tight throughout the movement. Hinge the…
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Overview Steel Club Outside 180’s is essentially the same as the inside 180, 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 and…
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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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