This has become my favourite steel club movement, I call it the crossover mill. With the Crossover, I can perform a mill, a reverse mill, and a side swipe on both sides of the body all in one movement… so it’s a really useful exercise for getting a lot done all in one set.
General Setup
- Feet Position: Stand with feet shoulder-width apart, toes pointing forward to maintain a solid base.
- Neutral Wrist: Keep your wrist straight and neutral to protect the joint and ensure proper club control.
- Packed Shoulder: Pull your shoulder blade down and back to engage the lat and avoid shoulder strain.
- Tight Core: Brace your core throughout the movement to stabilize your torso during rotations.
The Mill
5. Weight Shift: Shift your weight onto the side holding the club, aligning your torso at a 45° angle.
6. Smooth Casting: Cast the club out in a controlled arc, keeping your arm extended and the motion fluid.
The Side Swipe
7. Elbow Placement: Keep your elbow close to your ear during the pullover so you don’t pop the ribs.
8. Lat Activation: Pull down from the elbow to engage the lat and control the club’s momentum.
The Reverse Mill
9. Circular Motion: Use an outside elbow circle to transition the club from the front of the body to the back.
10. Hand Switch: As you finish the reverse mill, switch hands seamlessly to maintain the flow of the movement.