The “Steel Club Swing, Lunge & Flag Press” is a dynamic exercise targeting multiple muscle groups simultaneously. Combining elements of a two-handed swing, reverse lunge, and flag press, this exercise contributes to overall strength, stability, and coordination.


  • Engages various muscle groups for a full-body workout.
  • Enhances cardiovascular fitness through a dynamic movement sequence.
  • Improves core strength, stability, and balance.
  • Develops functional strength, mimicking real-world movements.
  • Promotes flexibility and mobility, especially in the hips and shoulders.

How to Perform:

  1. Setup:

    • Start with feet shoulder-width apart, toes pointing forward.
    • Hold the steel club about 10 to 12 inches in front, maintaining a strong grip.
  2. Swing Technique:

    • Initiate the swing by driving hips back, feeling a stretch in the hamstrings.
    • Maintain a straight line from crown to coxic, keeping shoulders down and packed.
    • Cast the club forward, ensuring arms connect to hips before hinging.
  3. Reverse Lunge:

    • Step back into a reverse lunge after the swing, dropping the back knee to the ground.
    • Keep the front knee over the heel, squeeze the back glute, and drive through the front heel during ascent.
  4. Flag Press:

    • Press the club out in front during the lunge, performing a flag press.
    • Return to extension and repeat the sequence on the other side.
  5. Key Cues:

    • Maintain a short, sharp drive from the hips during the swing.
    • Keep a straight line from ankle to ear throughout the movement.
    • Synchronize arm and hip movement to ensure proper engagement.
    • Focus on controlled, deliberate motions for each phase of the exercise.