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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Overview The steel club two handed arm cast is our first progression in moving the club from the front of the body to behind the body. Teaching Points Hold the club in the guard position. If you’re casting the club over the right shoulder, the right had will be on top. Stand tall with your…
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Overview Similar to the steel club clean, except this time we catch the clubbell on the meaty part of the shoulder then immediately lower into a squat. The steel club shoulder clean works the posterior chain with the swing and the quad dominant muscles with the squat. Teaching Points Start with your feet at hip…
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Overview The Steel Club Two Handed Clean is a dynamic exercise that moves the clubbell from the swing into the order position. Here you can transition into another exercise or perform reps for time. When training with steel clubs try not to have the clubbell directly in front of your face (unless you want a…
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Overview The side swing is a very unique exercise to the clubs. It is possible to perform the side swing with a kettlebell, but due to the large round mass of the kettlebell it makes the side swing a clunky movement which can be hazardous to the knees. However, the steel club has an elongated…
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Overview Very similar to the swing except you’ll immediately drop into a squat at the top of the upswing. The steel club swing squat is an excellent leg builder with the hip hinge hitting the hip dominant muscles and the squat hitting the quad dominant muscles. Teaching Points Stand with your feet slightly wider than…
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Steel Club Two Handed Rock It Overview Just like the swing is to kettlebells, the 360 is to the steel mace and the plank is to suspension training. Steel club rock-it exercises are the fundamental clubbell exercise you need to master if you want to get good at swinging the steel clubbell. Teaching Points Set…
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Overview Similar to the kettlebell swing, the steel club swing can be used as a transitional exercise used within a complex or flow, or for strengthening the posterior chain. Teaching Points Stand with your feet slightly wider than shoulder width apart. Keep your spine neutral throughout the movement. Grip the neck with two hands close…
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Overview When you’re comfortable with the Single Steel Club Rock-it, try the Double Steel Club Rock-it. Always learn club movements with one clubbell before moving onto two clubs. Use a light clubbell for the warm up or a heavier steel club as part your conditioning workout. Teaching Points Begin in the silverback position. Keep your…
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Overview Once you have mastered the Two Handed Steel Club Rock-it, the next step is the Single Steel Club Rock-it. This is a great exercise working the legs and working and the core. Teaching Points Keep your arm locked out and your shoulder packed down. Keep your core braced and your spine neutral throughout the…
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Overview Just like the swing is to kettlebells, the 360 is to the steel mace and the plank is to suspension training. Steel club rock-it exercises are the fundamental clubbell exercise you need to master if you want to get good at swinging the steel clubbell. Teaching Points Set up with the club 12-inches in…
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Instructions: Perform 1 rep of the 1st Steel Club exercise, 1 rep of the 2nd Steel Club exercise, 1 rep of the 3rd Steel Club exercise etc until you have performed each exercise. Then perform 2 reps of each exercise, 3 reps each exercise until the 20-minutes are up. Exercises: Steel Club Two Handed Swing…
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