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.
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