As I have said in previous articles the steel club is the newest addition to my unconventional arsenal. The following steel club movements are the ones that I first learned and are great for the beginning steel club user.
They are both difficult to use as well as fun. However, there is a learning curve and I will preface all of this that if you are trying to learn to use them on your own you should be using the lightest weight possible.
This is because you can easily injure yourself without the proper guidance and you can find yourself doing the movements wrong. So start our light and then progress from there.
The pullover is a great movement for developing both shoulder mobility, strength, as well as triceps tendon strength. This movement is also a great developer of the forearm.
Bring the club into the shield position which is the bell on the underhand side with both arms at a 90-degree angle.
Push the clubs over the shoulder of the bottom hand first. This is a slow and controlled movement. You are going to want to control the club until the upper arm is straight up and down. Pull the club back over until it reaches the starting position.
Move the club over to the other side and repeat the movement. Switch hand position and once again repeat it.
This is the movement the steel club was made for. This movement can be done with both hands or with a single hand. I will discuss the single hand version here. The club should be in the rack position with the elbow at a 90-degree angle.
If you are doing the inner mill you are going to want to push the club toward the midline of the body. let it fall and carry that momentum all the way to the back, push the club over your head and allow the clubs to fall, bring the club forward and allow the club to fall back into the pendulum. Repeat for the desired reps.
For the Outer mill, you are going to want to push the club away from the midline of the body allowing the club to fall into a pendulum. From here follow the momentum and all the club to make a circle and push the club back out and fall back into the pendulum. Again repeat for the desired reps.
This movement is the one that sets up the bill nicely. We will be doing this movement with one hand. For the inner circle, you are going to start with the club in the rack position. Push the club toward the midline of the body, allow the club to fall and create a pendulum all the way back to the rack position.
For the outer circle push the club away from the midline of the body. Allow the club to fall and create a pendulum all the way to the rack position.
The side swing is another one of the great steel club movements. It will build a good amount of core strength as well as grip strength. To set up for this movement stand beside the club with your opposite hand grab the bell and tilt it in toward you.
From here pull the club to the side allow the club to come back down and squat down into the swing a little. Bring the club back to just below parallel with the floor. repeat for the prescribed amount of reps and sets. Repeat on the other side.
Stand tall with the steel club sitting right in the middle of your chest. The hands should be at a 90-degree angle. Push the bell out and slightly up with intent. The should be a slow and controlled movement. Press it out till full extension and then back to the rack position. Repeat for the prescribed amount of reps and sets.
The steel club is a great addition to any one’s unconventional arsenal. It will great strong shoulders as well as help mitigate any injuries. I am a newbie to this tool. But have already seen a great number of positives from it.
The steel club movements that have been described in this article are only the tip of the iceberg. There are a number of other movements that can be done. However, these movements happen to be my favorites as of right now. I am sure that will change as I grow more familiar with these tools.