The steel club Gamma Cast is an excellent exercise for developing circular shoulder strength and will bullet proof your shoulders like nothing else!

A similar exercise to the steel mace 10-to-2 where you alternate swinging the club over each shoulder, the only difference is the mace has a longer handle so it’s held at an angle (10-to-2) to avoid hitting the face.

Teaching Points

  1. Stand with your feet hip width apart.
  2. Keep your core tight, and your quads and glutes activated.
  3. Ensure your shoulder stay packed down.
  4. Begin the movement with the club close to your naval.
  5. Cast the club over your shoulder.
  6. During the back swing keep your grip loose (just tight enough to grip the club) and let your triceps go into full flexion so that your elbows are pointing upwards and your hands are behind your head.
  7. The club should remain close to the body at all times.
  8. Pull the club over the opposite shoulder and finish the movement with your hands close to your naval.
  9. Remember to change your grip so that your other hand is on top after a certain amount of reps/time.

Common Problems & Solutions

Error: Gripping the club too tight during the back swing and not relaxing the triceps which will result in elbow pain.
Correction: Only grip the club as tight as you need during the back swing and allow your triceps to go into full flexion.

Wishing you the best of health,

Dan Clay
Dangerously Fit

P.S. Want to learn more about steel club training? Check out our Dangerously Fit Steel Club Certification!

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