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Steel Club Clean to Order

AdvancedStrengthTier T4

A heavy club pull to the shoulder. You lift the club from the floor with a hinge, drive hard through your legs, drop under the club and catch it near your hip.

Targets: Hip

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

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man hinged down lifting a steel club off the floor.

    Step 1 of 4

    Lift the heavy club from the floor - hinged down to the grip, chest up.

  2. A man exploding through his legs and dropping under the rising steel club.

    Step 2 of 4

    Explode powerfully through your legs and drop under the club as it comes up.

  3. A man catching the steel club in the order position, elbow tucked to the hip and wrist neutral.

    Step 3 of 4

    Catch the club in the order position - elbow tight to the hip, wrist neutral.

  4. A man hinged down lifting a steel club off the floor.

    Step 4 of 4

    Lift the heavy club from the floor - hinged down to the grip, chest up.

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.