Adjustable Club

This is a flow workout, move from one exercise to the next. Perform 4 x 4-minutes round with a 1-minute rest between rounds.

This is a heavy club workout targeting the shoulders. Start each round every minute on the minute (EMOM), perform the exercises listed below as a flow, and try to complete them as quickly as possible to maximise the rest before the next round starts (always maintaining good form).

Start with 1 rep of each exercise. Each time you start a new round add 1 additional rep. For example, round 1 = 1 rep of each exercise, round 2 = 2 reps of each exercise, 3 reps then 4 etc. Get as high on the reps as possible in 20-minutes. Rest when required.

When people think of club training, they think of upper body strength, particularly shoulders, grip, and core. However, much like other strength training tools the heavy club can also be used for full-body strength and conditioning. In this video, I’m demonstrating my favourite Heavy Club Leg Exercises.

I’m going to be going through my four favorite club exercises for working the shoulders. So, with club training, pretty much anything you’re going to be doing is going to be working grip and shoulders, but these 4 stand out as some of the best.

In this week’s video, I’m going through My Top 12 Club Combination Lifts.

These movements are a great way of combining multiple club exercises together, helping you target multiple muscle groups and planes of movement at once, allowing you to achieve more in less time.

Perform this double club workout as a flow. Power through 3 x 5-minute rounds with a 2-minute rest between each round. Workout time = 19-minutes

Whether you’re a novice aiming to build a solid foundation or a seasoned lifter seeking to diversify your routines, these variations of club mills offer ample opportunities for progress and challenge. Ranging from the basic two-handed mill to the advanced switch mills, each exercise presents unique benefits and avenues for development.

This workout is split up into 3 x EMOM (every minute on the minute) rounds with a 2-minute rest between each round. Start each round on the minute and try to complete each round as quickly as possible to maximise the rest before the next round starts (each round should last between 35-45 seconds).