Steel Club Swing: Exercise Technique Explained

The steel club swing is a fundamental heavy club exercise. There are many variations of club swinging, the first everyone should learn is the steel club front swing.

How to perform the Steel Club Swing

(1) Grab your club off the ground and swing it behind your back.

(2) When the club reaches the end of its arc behind you, use your hip hinge to thrust give the club momentum to swing forward.

(3) Each swing back and forth is a rep. You finish your set by returning the club to the ground beside you.

Common issues and mistakes

Not slowing down before stopping. Attempting to stop a club in motion can cause injury. Make sure to slow down the club before stopping to prevent accidents or injury.

Steel Club Swing Variations

Heavy Club Side Swing. Grab your club off the ground swing it to the same side as the arm you’re using. Keeping your legs, feet, and pelvis facing straight. At the tip of the club’s arc to your side, rotate your body and use your arm to control momentum and swing the club to your opposite side. Use the momentum like a pendulum.

Note: The club will travel higher on the side you used to grab it. This means if you’re using your right hand to swing the club, it will travel higher when it swings to the right and lower on the left, and vice versa.

Steel Club Side Swing Pendulum. This exercise moves like the regular Steel Club Side Swing. Except you will not keep your lower body facing forward. Instead, you will pivot your feet to face the direction the clubbell is swinging towards. You will pivot to the other direction as the club reaches the top of the arc on the given side. The swing height should be the same on both sides.

Heavy Club Swing Tips & Tricks

Squeeze your glutes. This helps stabilize the body and adds momentum to the swing when done properly.

List of Best Steel Club Training Exercises

Get the Heavy Club Training Approved Steel Club here.

Here are some resources I recommend

ULTIMATE HEAVY CLUB TRAINING PROGRAM is a hidden gem that teaches you lessons on unique training and physiology taught by a doctor and Olympic gold medalist. FREE Bonus Includes: A Stud’s Physique Fitness Program

A STUD’S PHYSIQUE is the fitness regimen for the people who aspire for higher. It’s the ultimate primer in both simple and advanced techniques. Get this if you want to lose weight and look great, or become strong and jacked.

Health & Fitness Subliminal is an approved self-hypnosis track that we recommend to clients who have mental barriers causing them to struggle with their fitness goals.

We recommend this underrated ebook because it has plenty of health-conscious alcoholic and non-alcoholic drinks.

None of these resources listed here are affiliate links. We recommend these websites and products because we use them ourselves and recommend them to our clients.

Steel Club Pullover: Exercise Technique Explained

The steel club pullover is an excellent upper body exercise that works multiple muscle groups.

How to perform the Steel Club Pullover (Two-Handed)

Grab your clubbell off the ground and hip hinge swing to “order position”. Order Position is holding the club upright in front of you, keeping your arm close to the body and in a 90° angle.

Both hands should be on the club shaft towards the knob side. One hand just above the other hand on the shaft.

(1) From Order Position, bring the club directly past your ear and behind your back.

Note: If you’re holding the club with your right hand over your left hand, you will bring the club past your right ear, and vice versa.

(2) Keeping your elbow close to your head, you will then pull the club back in front of you and into Order Position.

Common issues and mistakes

Clubs are pulling you too far back. Make sure you are always using a weight you can control. Keep your glutes and core engaged. Reduce weights if you can’t manage the exercise safely.

Flaring the elbows or ribs. You want to keep elbows close to the body and keep your core tight and not overstretched to “expose the ribs”.

Heavy Club Pullover Variations

Steel Club Side Pullover. Keeping your legs, hips, and pelvis facing forward. Rotate your upper body to either side. Perform a one-handed heavy club pullover with the Order Position slightly off to the side (as opposed to in front of you).

Heavy Club Double Pullover. Perform heavy club pullovers with a club in each hand simultaneously. Keep elbows in as much as you can and keep your glutes engaged to stabilize your lower back.

Heavy Club Seesaw Pullover. With a club in each hand, you alternate one-handed heavy club pullovers.

Steel Club Pullover + Pressout. After every pullover, from Order Position, you will press the club straight out in front of you and bring it back in.

Steel Club Pullover Tips & Tricks

Breathe out every time you change directions/stop the movement. This helps engage your core and adapts you to breathing during ballistic movements.

Keep your core tight and glutes engaged. This prevents any back arching.

List of Best Steel Club Training Exercises

Get the Heavy Club Training Approved Steel Club here.

Here are some resources I recommend

Health & Fitness Subliminal is an approved self-hypnosis track that we recommend to clients who have mental barriers causing them to struggle with their fitness goals.

We recommend this underrated ebook because it has plenty of health-conscious alcoholic and non-alcoholic drinks.

None of these resources listed here are affiliate links. We recommend these websites and products because we use them ourselves and recommend them to our clients.

Steel Club Clean: Exercise Technique Explained

The steel club clean is a fundamental heavy club exercise that is the next progression after heavy club swings.

There are many variations of the steel club clean. The best variation to learn first is the one-handed steel club clean.

How to perform the One-Handed Steel Club Clean

(1) Grab your club off the ground and swing it behind your back.

(2) When the club reaches the end of its arc behind you, use your hip hinge to thrust give the club momentum to swing forward.

(3) Once the club is travels in front of you, use your hand to flip the club upright, bring your elbows in, and keep it still. This is known as “order position”.

Order Position is holding the club(s) upright in front of you, keeping your arm(s) close to the body and in a 90° angle.

(4) Push the club out in front of you and tip the club forward. Let the club swing behind you so you can perform the exercise again.

Each time you return to Order Position counts as a rep.

Common issues and mistakes

Don’t let your arms go too far back. Your arms should align with your spine at the back of the movement and not go further back.

Not slowing down before stopping. Attempting to stop a club in motion can cause injury. Make sure to slow down the club before stopping to prevent accidents or injury.

Steel Club Clean Variations

Double Heavy Club Clean. Grab a clubbell in each hand and perform the double swing outside of your legs. When the clubs travel in front of you, flip them both upright and bring your elbows in. This position is referred to as “double order”, but I prefer to keep calling it Order Position. Then push the clubs out in front of you and tip them forward to start the next rep.

Steel Club Clean & Pressout. Perform the heavy club clean normally. Except when you bring the club to Order Position, instead of tipping it over to start the next rep, you will hold the club tightly and hold it out directly in front of you with straight arms. Keep this position for a moment. Return to Order Position, then start the next repetition.

Heavy Club Clean Tips & Tricks

Notice your fingers. Across many exercises you will notice that you will grasp the clubs differently depending on the part of the movement you are performing. Since this movement is foundational for future exercises, practice it regularly for added coordination.

List of Best Steel Club Training Exercises

Get the Heavy Club Training Approved Steel Club here.

Here are some resources I recommend

Health & Fitness Subliminal is an approved self-hypnosis track that we recommend to clients who have mental barriers causing them to struggle with their fitness goals.

We recommend this underrated ebook because it has plenty of health-conscious alcoholic and non-alcoholic drinks.

None of these resources listed here are affiliate links. We recommend these websites and products because we use them ourselves and recommend them to our clients.

Heavy Club Shield Cast: Exercise Technique Explained

There are many variations of the heavy club shield cast. The best variation to learn first is the two-handed clubbell shield cast.

How to perform the Heavy Club Shield Cast (Two-Handed)

Grab your club off the ground and hip hinge swing to “order position”. Order Position is holding the club upright in front of you, keeping your arm close to the body and in a 90° angle.

Both hands should be on the club shaft towards the knob side. One hand just above the other hand on the shaft.

(1) You will bring the club up and past your ear. If your left hand is on top, bring the club up past your right ear, and vice versa.

(2) When you get the club past your ear, let it tip over and use the momentum to let the club swing behind your head.

(3) Pull the club over past your opposite ear and in front of you into Order Position. You’ve completed a rep.

Common issues and mistakes

Not letting the club go low enough behind your head. You aren’t letting the swing happen on its own. Make sure to let the club tip over after it goes past your ear, so it gains momentum for you to control. Check out the Tips & Tricks section further down.

Heavy Club Shield Cast Variations

Heavy Club Gamma Cast (Two-Handed). This exercise is essentially the main two-handed shield cast. Except after every rep, when you bring the club to Order Position, you will perform the rep in reverse.

Single Arm Shield Cast. Using one arm in Order Position, bring the club up to your arm’s opposite ear. This means if your club is in your right hand, you will bring it up and past your left ear. You will notice a much bigger arc going and coming from behind your back. Then bring the club back in front of your from the other side, safely into Order Position.

Alternating Shield Cast. This involves two clubs, one in each hand. Starting both arms in Order Position. Perform the Shield Cast one arm at a time. The arm that’s not traveling around your body is engaging your arms and core throughout the exercise.

Steel Club Shield Cast Tips & Tricks

Let your hands travel low behind your back. You want your fingers to go down past your neck when the club is behind your head. This depth gives the club the range of motion it needs to swing and come over to the other side of your head. This part takes practice.

Keep your core tight and glutes engaged. This prevents any back arching.

Practice the pullover. If you’re struggling with this movement, it’s a good idea to practice the heavy club pullover first.

List of Best Steel Club Training Exercises

Get the Heavy Club Training Approved Steel Club here.

Here are some resources I recommend

Health & Fitness Subliminal is an approved self-hypnosis track that we recommend to clients who have mental barriers causing them to struggle with their fitness goals.

We recommend this underrated ebook because it has plenty of health-conscious alcoholic and non-alcoholic drinks.

None of these resources listed here are affiliate links. We recommend these websites and products because we use them ourselves and recommend them to our clients.

Heavy Club Swipe: Exercise Technique Explained

The heavy club swipe is an exercise made up of two movements: The heavy club swing and pullover.

How to perform Heavy Club Swipes

Grab your clubs off the ground and hip hinge swing to “order position”. Order Position is holding the club upright in front of you, keeping your arm close to the body and in a 90° angle.

(1) From the Order Position, you tip the club forward and let the drop momentum swing the club and your arm back behind you. Push your hips back and, keeping your back straight, bend forward as the club swings back.

(2) At the bottom of the swing, use your hips to help drive the club’s momentum back forward. Then snatch the club in the Order Position.

(3) From the Order Position, lift the elbow and extend the club behind your back. Do not let your elbow flare out to the side.

(4) Then pull the club back in front of you into Order Position. You’ve completed a rep.

Common issues & mistakes

Arching your back is NOT good. You are only supposed to be raising your elbow and engaging your mid-to-upper back. Arching means you are using your lower back, which is incorrect.

Loose grip is dangerous. Make sure you are gripping your club with ALL fingers on your hand.

Improper shoulder rotation. You might turn your shoulder too far inward or too far outward when swinging.

Squeeze your glutes if your lower back hurts. Lower back pain can be related to having weak glutes. Heavy club training does a great job of helping with this. Check the Tips & Tricks section further down for more info.

Heavy Club Swipe Variations

Heavy Club Double Swipes. Starting in the pullover position. Swing the clubs down in a “chopping” motion. Let your body hinge at the hip. When your arms are elongated and clubs are at the bottom of the movement, your hips should be pushed back and your back bent forward. It should feel as if you’re positioned to make a big jump. Then you’ll swing the clubs in front of you and hold them upright in front of your body. This is the full rep. Then you begin the next rep from the pullover position.

Steel Club Double Side Lunge Swipes. This movement is very similar to Heavy Club Double Swipes. Except you will step to the side with one foot, and from the pullover position, swing one club outside your legs and the other club between your legs. Then after you swing the heavy clubs back up, you will step your foot back in with the other foot. You will alternate feet every rep.

Steel Club Swipes Tips & Tricks

Relax hands at the bottom of the movement. Followed by explosive upward hip hinge movement.

This movement can be practiced in two parts. One part being Order Position to swing. The second part being Order Position to pullover. You can practice these two separate movements separately until you’re ready to perform the full swipe. This will also strengthen your wrists for better endurance while performing swipes.

Breathe out every time you change directions/stop the movement. This helps engage your core and adapts you to breathing during ballistic movements.

Squeeze your glutes when the club is above the waistline. You can relax the glutes during the downward swing portion of the movement.

Expect more movement with heavier weights. More movement is normal, just make sure you take advantage of this additional movement by controlling the direction and momentum of the club.

List of Best Steel Club Training Exercises

Get the Heavy Club Training Approved Steel Club here.

Here are some resources I recommend

Health & Fitness Subliminal is an approved self-hypnosis track that we recommend to clients who have mental barriers causing them to struggle with their fitness goals.

We recommend this underrated ebook because it has plenty of health-conscious alcoholic and non-alcoholic drinks.

None of these resources listed here are affiliate links. We recommend these websites and products because we use them ourselves and recommend them to our clients.