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.
Instructions
Start in the Order Position: Clean the club up to the order position with the wrist neutral, elbow tucked in, shoulder down packed down and chest high.
Feet Placement: Set your feet shoulder-width apart for a stable base.
Thoracic Rotation: Rotate your thoracic spine 45° towards the opposite side of the hand holding the club.
Lock It In: Extend your arm fully and keep the shoulder packed down as you swing the club across your body.
Sword and Sheath Motion: Perform an inside elbow circle (normal mill) as if drawing a sword and sheathing it.
Switch Hands: As the club comes across your body, smoothly transition it into the opposite hand while keeping one hand on the club for control.
Support the Catch: Use the free hand to stabilize the club during the switch at the top of the swing.
Reverse Mill Variation: For the reverse mill, cast the club away from your body, perform an outside elbow circle, and catch it on the other side.
Flow Between Sides: Alternate between the normal and reverse mills, keeping your movement smooth and controlled.
Stay Engaged: Keep your core tight, shoulders packed, and focus on a clean, circular motion for balanced strength and coordination.
