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Steel Club Mill

IntermediateStrengthTier T3

A heavy club swing from a hip hinge. You hold the club with a locked arm and packed shoulder, shift your weight, cast the club out to the side and swing it across your body.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman stands hinged in a plain studio with her feet close together, one steel club held in the floor-part position low between her legs, her arm locked out, heel of her hand on the pommel, her shoulder packed down.

    Step 1 of 5

    Stand with your feet close together, hinge your hips back, and hold the club in the floor-part position - arm locked out, heel of the hand on the pommel, shoulder packed.

  2. The woman has shifted her weight onto her right leg and cast the steel club out to her right side, her arm locked at full length, her torso rotated toward the cast, her shoulder still packed.

    Step 2 of 5

    Shift your weight onto your right leg, keep your arm locked, and cast the club out to the side as your torso rotates.

  3. The woman has swung the club across the front of her body into the inside elbow circle, the club arcing across her centerline, her elbow leading the circle, her arm still long.

    Step 3 of 5

    Swing the club across your body into the inside elbow circle.

  4. The woman has controlled the club across her body's centerline and is bringing it back to settle at her right side, her shoulder packed, the mill completing.

    Step 4 of 5

    Control the club across your centerline and bring it back to settle - the swing continues.

  5. A woman stands hinged in a plain studio with her feet close together, one steel club held in the floor-part position low between her legs, her arm locked out, heel of her hand on the pommel, her shoulder packed down.

    Step 5 of 5

    Stand with your feet close together, hinge your hips back, and hold the club in the floor-part position - arm locked out, heel of the hand on the pommel, shoulder packed.

Safety Information

Use a light steel club and practise only in a clear space with the swing path free of other people, overhead fixtures and breakable objects, keeping the shoulder packed and the arm locked through the mill. Anyone with a shoulder, elbow, wrist, back, hip, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain, dizziness or fatigue. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.