Steel Club Exercises

This exercise is similar to the sagittal plane swipe, but the steel club rotational swipe combines thoracic rotation with the hip hinge. It’s an excellent athletic movement that builds a rotational and anti-rotational core strength, strengthens the hips, and adds variety to the traditional linear swipe.

The Steel Club Cycle Mill is a real nice way of working the mill (and reverse mill) on both sides within the same set. The mill is an excellent exercise for building circular shoulder strength, grip strength and a strong core.

https://youtu.be/_loagy1IIA0 The Steel Club Swipe-to-Order Squat is a powerful combination lift that targets multiple muscle groups. The swing activates the hip-dominant muscles, the squat focuses

The Steel Club Shield Cast Figure 8 is essentially a steel mace exercise, but it also works great with the club too. What I like about is that we can work the grip on the free hand whilst targeting the shoulders and grip on the working hand. This exercise will develop grip strength like nothing else.

In this video I’m going through a Steel Club Mill to Reverse Mill and Torch Press.

This is a fantastic movement for working the shoulders and grip with circular shoulder movements in both directions, vertical pushing with the Torch Press, and excellent for grip strength as well as core strength.

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One of the things I love about club training is it’s so easy to train in multiple planes of movement. So much of traditional strength training takes place in the sagittal plane (linear)

If you’re a beginner to steel club training or would like to refine the fundamental movements, get started with these 5 essential exercises to hone your technique before moving on to more challenging exercises.

https://www.youtube.com/watch?v=l1HgU6bVee0 Instructions Setup: Begin in the order position ensuring the elbow is tight to the hip and the wrist remains neutral. Foot Position: Start with

https://youtu.be/KPi-Zgl7duA?si=jjkpthyZmsRnVTJK Steel Club Toe Squats is a highly effective exercise that specifically targets key muscle groups, including the quadriceps, calves, shoulders, core, and grip. By

Steel Club Switch 180’s target the shoulders, arms, back, and core muscles, while also enhancing hand-eye coordination.

https://www.youtube.com/watch?v=NyqKlfF7s60 Steel Club Switch Mill Squats is a dynamic and challenging exercise that combines the benefits of a switch mill with the added intensity of

The steel club alternating side swipe is similar to the regular side swipe, except that instead of finishing the movement in the bottom swing position, you complete a 180-degree rotation and execute a side swipe on the opposite side.

The steel clubbell side lunge swipes is great multi-planar exercise that targets multiple muscle groups. The swipe targets the upper and lower body in the sagittal plane (linear), whilst the side lunge targets the lower body in frontal plane (laterally).

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https://www.youtube.com/watch?v=KHTtbcghsx0 Introduction: The “Steel Club Switch Swing Squat” is a dynamic and challenging full-body movement designed to enhance strength, mobility, and coordination. Combining elements of

Steel club switch swipes engages the core, targets shoulder and arm strength, activates the latissimus dorsi for improved back strength, enhances thoracic mobility, and improves overall stability through dynamic weight transfer, promoting better balance and coordination.

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This exercise is called clubbell swing to thruster. It’s a fantastic full-body movement that targets multiple muscle groups.

https://youtu.be/rzaKdLayvyM The steel clubbell mill to squat is a great full-body exercise that combines the upper body clubbell mill with the lower body squat. The

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The steel club flag press to rotational iron cross is a very challenging movement. You have the leverage disadvantage of the offset load of the club, the leverage disadvantage of holding the club so far away from your body. Plus, moving the club a full 180 degrees around the body.

https://www.youtube.com/watch?v=8b87-CuXjY8 The Steel Club Two-Handed Mill to Lunge combines the traditional two-handed mill with lunges, making it a full body exercise for developing strength, flexibility,

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https://youtu.be/Trt5OaoOqLo?si=mIU6nmLyC_WA1Wy7 Introduction: The “Steel Club Swing, Lunge & Flag Press” is a dynamic exercise targeting multiple muscle groups simultaneously. Combining elements of a two-handed swing,

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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

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

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.

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

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

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

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!

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

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

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

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

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,

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

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

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

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

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

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

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

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The fantastic thing about clubbells is their versatility; once you understand the fundamentals and can do the basics, there’s truly no end to the combination lifts you can put together with this fantastic training tool.

Overview Similar to the swing, except you’ll finish the movement by locking out your arms at shoulder height. Another exercise where you should only use

Overview The steel club torch press is harder than it looks because the leverage disadvantage of the clubbell, plus the club is held far away

Overview The steel club L Press will really test your stability and co-ordination, try not to rush through the movement, press the clubs in a

Overview You might be familiar with this exercise using dumbbells. The Steel Club Arnie Press is a perfect example of how you can take a

Overview The steel club barbarian squat is a fantastic upper/lower body and core exercise. Be sure to have full control of the club throughout the

Overview I like to do steel club swipes for high reps towards the end of my workout for metabolic conditioning. It combines the swing with

Overview The flag press adds an entirely new degree of difficulty to the clubbell arm cast. The further the club is away from your body,

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

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

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

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

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

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

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

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

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

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

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

The steel club shoulder cast is very challenging because not only do you have the leverage disadvantage of the club, you also have the disadvantage

A similar exercise to the steel club rock-it exercise we performed in the last video, but this time in the frontal plane. The side rock-it

Steel Club Wrist Rolls Overview When training with Steel Clubs your wrists, forearms and elbows will experience large amounts of torque. Therefore it’s important to

https://youtu.be/Lm1gzv-aJ7Y This exercise is called the steel clubbell side snatch, it’s essentially the same movement as a normal sagittal plane snatch, the only difference is

Here are the progressions for steel clubbell movements: 1.Two handed (one club – two hands) Learn the movement with two hands first, don’t take the

Focus on your exhales and let the inhales take care of themselves, if you focus on inhaling it’s easy to hold your breathe which we

Overview With traditional Indian club training you would normally stand with your heals together and feet pointed 45 degrees out, this is called the military

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The exercise is called the Two-Handed Rotational Mill, and it’s similar to the Two-Handed Alternating Mill, but with a twist.
It involves changing directions on each side and allows for movement around the body, making it great for different planes of movement and athleticism.

This movement combines the steel club dead clean with a deck squat. Explode powerfully through the legs, then drop under the club as you catch it in the order position.

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This exercise is known as the steel clubbell swipe reverse lunge. It involves performing our swipe movement, which functions as our swing. Within this movement, we engage our posterior chain muscles, targeting the glutes and hamstrings.