Steel Club Barbarian Squat

Steel Club Barbarian Squat

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 movement and choke up if needed.  Teaching Points Stand with your feet shoulder width apart. Keep your core and glutes braced tight throughout the movement. Grip the club by the…

Steel Club Swipes

Steel Club Swipes

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 the arm cast so hits a lot of muscles all at once. Teaching Points From the park position swing the clubs past the legs. Keep your chest up proud, your…

Steel Club Arm Cast To Flag Press

Steel Club Arm Cast To Flag Press

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, the heavier it feels through what we call ‘leverage disadvantage’. Trying to control and stabilize the club when it is this far from the body is extremely challenging, be sure…

Steel Club Flag Press

Steel Club Flag Press

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…

Steel Club Arm Cast

Steel Club Arm Cast Series

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…

Steel Club Two Handed Clean

Steel Club Two Handed Clean

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…

Steel Club Swing Squat

Steel Club Swing Squat

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…

front rock it series

Steel Club Front Rock It Series

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…

Steel Club Two Handed Swing

Steel Club Two Handed Swing

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…

steel club double rock it

Steel Club Double Rock It

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…