Hey everyone, Dan here from the Dangerously Fit Academy. In this week’s blog post, I want to dive into three steel club exercises that are fantastic for building a powerful core. One of the great things about club training is that we can train our core while standing on two feet, which mimics the way we move in everyday life. A powerful core allows us to generate force from the ground upwards, essential for athletes and beneficial for everyday activities. Due to the leverage of the club, the large swinging movements, and the various positions we maneuver the club into, almost every club exercise engages the core in one way or another. Let’s break down these exercises.
1. 360s into Mill
The first exercise on our list is the 360s into Mill. Unlike a mace 360, which is more like a two handed shield cast, a club 360 involves a full arm circle. This movement is excellent for the core because it requires significant stabilization and control. Since the club is far from your center of mass (your body), the core has to work harder to stabilize the trunk while the arm is in motion.
How to Perform the 360s into Mill:
* Start with the club in the order position.
* Keep your shoulder down and packed, elbow tucked in tight to the hip, and wrist neutral.
* Feet should be shoulder width apart, core engaged, and chest up.
* Begin the 360 by casting the club to your left, shifting your weight to the right to maintain balance.
* Complete a full arm circle, keeping the club far from your body to increase the leverage and core engagement.
* As the club comes around, perform a Mill and return to the 360.
Key Points:
* Always control and own the center line.
* Keep the shoulder down and packed, and the arm fully locked out.
* Combine the 360 and Mill into a fluid motion.
2. Single Arm Cast
The single arm cast is a staple in any club training workout. It’s a fundamental exercise that, despite its simplicity, is highly effective. Using a heavier club for this movement enhances its benefits for the shoulders, grip, and core. When you cast the club over the shoulder towards the back of the body, your core must engage and stabilize the load, preventing you from being pulled in half.
How to Perform the Single Arm Cast:
* Start by cleaning the club into the order position.
* Keep the elbow tucked in close to the ear to prevent the ribs from flaring out.
* Cast the club over the shoulder, ensuring the tricep is in full flexion.
* Pull down the elbow, engaging the lat, and bring the club back to the order position.
Key Points:
* Go heavy with this movement to target the abs effectively.
* Ensure the single arm movement creates rotational torque through the spine.
* Maintain a controlled and deliberate motion throughout the exercise.
3. Flag Press into Iron Cross Rotation
The flag press into iron cross rotation is a complex exercise that combines pressing and rotational movements, challenging the core to stabilize and control the trunk. This exercise involves multiple points of leverage, making it highly effective for core strength.
How to Perform the Flag Press into Iron Cross Rotation:
* Start in the order position with the shoulder down and packed, elbow tight to the hip, and wrist neutral.
* Feet should be shoulder width apart, and the club vertically stacked.
* From the order position, drive the club forward and up to shoulder height while rotating the core.
* Keep the arm up at shoulder height and rotate from the core, keeping the club vertically stacked.
* Return to the starting position and repeat.
Key Points:
* Focus on driving the club forward and up simultaneously.
* Rotate the core to move the club, not just the arm.
* Maintain control and stability throughout the movement.
Conclusion
These three steel club exercises are excellent for building a powerful core, enhancing both athletic performance and everyday functionality. Remember, almost every exercise you perform with a steel club will engage your core, but these movements provide exceptional benefits. Give them a try and feel the difference they make in your core strength and stability.
Thanks for reading! Be sure to comment below with your favorite steel mace training exercises. If you enjoyed this post, don’t forget to subscribe to our blog for more content like this. And if you’re interested in our Dangerously Fit strength training equipment, check out our products on our website. Link is below.
https://www.dangerouslyfit.com/steel-clubs/
Stay strong, and see you in the next post!