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Steel Club Swipe

IntermediateStrengthTier T3

A heavy club swing driven from the hips. You swing the club toward your body with a hip hinge, then fire the arm cast with your elbow by your ear and forearm locked straight.

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 man standing with a steel club held in front of his body, feet under his hips.

    Step 1 of 5

    Stand with the club held in front of your body, feet under your hips, chest up and shoulders packed.

  2. A man driving his hips back as the steel club swings in toward his body.

    Step 2 of 5

    Drive your hips back and swing the club toward your body - let the club pass before the hinge.

  3. A man casting the steel club up with his elbow close to his ear and the forearm locked straight.

    Step 3 of 5

    Fire the arm cast - elbow close to your ear, lats pulling down on the elbow, forearm locked in a straight line.

  4. A man finishing the steel club cast tall, the club controlled at the top of its arc.

    Step 4 of 5

    Finish the cast tall - straight line from crown to coccyx, club controlled at the top of the cast.

  5. A man standing with a steel club held in front of his body, feet under his hips.

    Step 5 of 5

    Stand with the club held in front of your body, feet under your hips, chest up and shoulders packed.

Safety Information

Practise only in a clear open space with nothing and nobody inside the swinging implement's arc. Anyone with a shoulder, elbow, wrist, hip or back 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 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.