The aqua Bulgarian bag side clean is essentially the clean, but it’s performed in the frontal plane. This exercise is excellent for developing rotational core strength and is a great prep exercise for some of the more advanced Aqua bag frontal plane movements.
Overview Steel club 360 swings will work your core like nothing else, be sure to keep your abs braced and hips locked in and shoulders packed down throughout the movement. Teaching Points Stand with your feet shoulder width apart. Keep your core tight, and your quads and glutes activated. Begin with the club in the…
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Overview The steel club double mill combines the mill with one arm and the reverse mill with the other arm. If you have two clubs the same weight in your arsenal, then the double mill is an excellent exercise that will really challenge you. Only attempt the double mill when you can competently perform both…
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Overview An easy way to remember the difference between a steel club mill and a steel club reverse mill is the direction of the elbow. With a traditional mill the elbow will form an inward circle towards the midline of the body, like you’re throwing an object or throwing a (cross) punch. With the reverse…
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Overview The steel club single mill is a traditional club exercise and is fantastic for building shoulder strength and mobility. Mills increase athletic performance for so many sports that require striking, throwing and punching. If you need to develop circular shoulder strength, nothing beats the steel club mill. Single Mill Prep Movement #1 – (Top Circle) The…
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Overview The steel club two handed mill is a sequence of movements combined to make one exercise. The best way to learn the mill is to break those movement down and piece it all together again. Teaching Points Begin in the guard position. Perform 2 reps of inside 180’s. Perform 2 reps of arm Cast.…
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Overview The steel club bullwhip is an excellent exercise for opening up the shoulders, building shoulder strength and mobility and increasing grip strength. Practice the bullwhip with a light club ensuring your head stays in a fixed position before moving on to a heavier weight. Teaching Points Stand with your feet shoulder width apart. Hinge the…
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Overview The steel club gamma cast is an excellent exercise for developing circular strength, the Gamma Cast will bullet proof your shoulders like nothing else! Teaching Points Stand with your feet hip width apart. Keep your core tight, and your quads and glutes activated. Ensure your shoulders stay packed down. Begin the movement with the…
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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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