If you’re a beginner to steel club training or would like to refine the fundamental movements, get started with these 5 essential exercises to hone your technique before moving on to more challenging exercises.

  1. Side rock-it
  2. Swings
  3. Arm cast
  4. Swipes
  5. Shield cast

Side Rocket:

    • Begin with the club centered and hinge your hips back.
    • Lock your forearm with one hand close to the pommel and the other hand over the top.
    • Shift your weight to one side while keeping the center-line facing the club.
    • Transfer the weight to the opposite side as the club crosses the center-line.
    • Focus on maintaining balance and control by shifting weight in the opposite direction of the club’s movement.

Swings (Sagittal and Side):

    • For Sagittal Swing: Set up with the club approximately 10 inches in front, drive hips back, and cast the club behind the legs.
    • Ensure a straight line from crown to coccyx and wait for the club to pass the legs before driving hips forward.
    • Maintain a 45° angle with head at 10:00 and hips at 4:00 during the movement.
    • For Side Swing: Cast the club laterally across the front of the body, focusing on weight transfer to maintain balance.

Arm Cast:

    • Start with the club in front of the body and drive hips back.
    • Keep the elbow tucked into the hip and shoulder down.
    • Pull the elbow down and perform a full arm cast while keeping the wrist neutral.
    • Finish with a straight line between the crown and the coccyx, maintaining a 45° angle.

Swipe:

    • Begin with the club in front of the body, feet shoulder-width apart.
    • Drive hips back and perform a swing, bringing the club towards the body.
    • Execute an arm cast while maintaining a straight line from crown to coccyx.
    • Power the movement with hip hinge and drive.

Shield Cast:

    • Start in the order position with wrist neutral and elbow tucked into the hip.
    • Place the muzzle of the club in the opposite back pocket, ensuring full flexion of the triceps.
    • Fire up the lat and pull the elbow down, then return to the order position.
    • Maintain control and engage circular shoulder strength throughout the movement.

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Dan Clay

The Dangerously Fit Academy offer cutting edge education and equipment in the area of unconventional training, functional fitness and conditioning using the most effective principles and training tools. Our online platform includes; videos, articles, courses, workshops and certifications utilising alternative strength training tools like kettlebells, Bulgarian bags, power bags, steel maces, steel clubs, battle rope, aqua bags, suspension straps and more!