The Steel Club Two-Handed Mill to Lunge combines the traditional two-handed mill with lunges, making it a full body exercise for developing strength, flexibility, and coordination.
Instructions
Initial Setup:
- Clean the steel club into the order position.
- Ensure shoulders are down, elbows are tucked, and feet are placed shoulder-width apart.
- Keep chest up with a proud posture.
Two-Handed Mill:
- Execute the two-handed mill with the standard cues.
- Shift weight to the right while casting the club to the left, rotating the thoracic.
- Achieve full arm lock as the club moves across the body.
Lunge Incorporation:
- As the club swings to the right, step with the left leg into a lunge.
- Drop the back knee to the ground, maintaining proper lunge form.
- Keep the knee over the heel and the back knee about an inch off the floor.
Transition and Finish:
- Initiate the movement to bring the club back between the shoulder blades.
- Swing the club over the left shoulder and step back into the starting position.
- Optionally, conclude the routine with a press.
Repeat on the Other Side:
- Mirror the entire sequence by casting the club to the right.
- Step with the right leg into a lunge, following the same cues.
- Complete the exercise by returning to the order position.
