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

  1. Set up with the club 12-inches in front of your feet.
  2. Hinge the hips and grip the clubs with both your hands close to the pommel.
  3. Keep your arms locked out and your shoulders packed down.
  4. Keep your core braced and your spine neutral throughout the movement.
  5. Swing the club back through the legs absorbing the force into your hips.
  6.  Drive your hips forward and upwards and let the club swing forwards.
  7. Exhale when the club is at the end of each swing.
  8. Inhale when the club is in motion.
  9. Repeat.

Common Problems & Solutions

Error: Allowing your shoulders to round forward during the front swing.
Correction: Keep your chest proud, shoulders packed down and lats turned on

Steel Club Single Rock It

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 working the legs and working and the core.

Teaching Points

  1. Keep your arm locked out and your shoulder packed down.
  2. Keep your core braced and your spine neutral throughout the movement.
  3. Swing the clubbell back and forth whilst absorbing the force into your hips.
  4. Use your free hand to counter the club.
  5. Exhale when the clubbell is at the end of each swing.
  6. Inhale when the club is in motion.

Common Problems & Solutions

Error: Flaying the muzzle.
Correction: Keep the muzzle pointing towards the floor, the muzzle should never point towards the wall.

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

  1. Begin in the silverback position.
  2. Keep your arms locked out and your shoulders packed down.
  3. Keep your core braced and your spine neutral throughout the movement.
  4. Swing the clubs back and forth whilst absorbing the force into your hips.
  5. Exhale when the club is at the end of each swing.
  6. Inhale when the club is in motion.

Common Problems & Solutions

Error: Flaying the muzzle.
Correction: Keep the muzzle pointing towards the floor, the muzzle should never point towards the wall.

Dan Clay
Dangerously Fit

P.S. Want to learn more about steel club training?

P.P.S. Click here to learn more about our Dangerously Fit Steel Club Certification, or… visit our online store to purchase your own steel club.

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