The “Steel Club Switch Swing Squat” is a dynamic and challenging full-body movement designed to enhance strength, mobility, and coordination. Combining elements of a single-arm swing, flag press, and squat, this exercise engages multiple muscle groups.


  1. Full-Body Engagement: Targets core, lower body, and upper body muscles simultaneously.
  2. Improved Mobility: Enhances flexibility and mobility through the dynamic range of motion.
  3. Functional Strength: Mimics real-life movements, promoting functional strength and athleticism.
  4. Coordination Enhancement: Requires coordination between swinging, pressing, and squatting movements.
  5. Versatility: Adaptable to different fitness levels and easily scalable by adjusting the weight of the steel club.

How to Perform:

  1. Setup:

    • Position the steel club 10 to 12 inches in front of your body.
    • Stand with feet shoulder-width apart, ready to drive hips back for hamstring stretch.
  2. Single Arm Swing:

    • Hike the club back towards the hips.
    • Execute a single-arm swing with a head movement at 10:00 and 4:00.
    • Drive hips to power the club forward, supporting with the free hand.
  3. Flag Press with Two Hands:

    • Lock out both arms in a flag press position.
    • Catch the club in a squat position.
  4. Switching Hands:

    • Alternate hands, casting the club forward with the left hand.
    • Repeat the swing and power phase, dropping into a squat and catching the club with the other hand.
  5. Smooth Transitions:

    • Ensure a continuous flow between movements.
    • Maintain fully locked-out arms and wait for the club to connect with the body before hinging.