Beginner Steel Club Workout | Shane Heins

As with the kettlebell, steel mace, or any other tool where the weight is offset from the handle, the club presents a number of challenges that you can’t get to the same degree with more conventional equipment.
► Read the Article on The Steel Club: Benefits and Uses: https://bit.ly/3rrRbpE
► Shop Onnit Steel Clubs: https://bit.ly/3rACsbU
► Try Alpha BRAIN® Pre-Workout: https://bit.ly/3RHpVhj

What are the Benefits of Steel Club Training? (   • The Steel Club Benefits & Uses | Shan...  )

1. Build Core Strength: Kettlebells are praised for promoting core strength due to their offset load. The weight is positioned at a distance from the handle, so it’s harder to stabilize, and your body must call on numerous muscles to keep you in alignment. The club takes this to the next level, as the weight is displaced even further at the end of a long lever.

2. Build Rotational Strength: The leverage disadvantage and shape of the club really feed into its greatest feature—allowing you to train rotational movements.

3. Build Grip Strength: When you train rotation, you create centrifugal force. As a lever moves around an axis, it wants to pull away from that axis and move outward. In addition to having a thick handle and an offset load, the club is tough to grip because it wants to fly out of your hands when you swing it.

4. Decompress Your Joints and Tissues: Big weightlifters and powerlifters often report that working the club into their routines helps to open up their shoulders and backs, adding longevity to their competitive careers and easing aches and pains.

00:00 - Intro

00:19 - Directions:Perform the exercises as a circuit, so you’ll complete one set of each movement in turn. (For unilateral exercises, work one side and then the other before going on to the next exercise). At the end of the circuit, rest 45 seconds. Repeat for 3–5 total rounds.

Instead of aiming for a specific number of reps, you’ll perform your sets for time. Complete as many reps as you can in 30 seconds, and aim to perform one more in the same amount of time each time you repeat the workout, or perform the set with better form and greater control. Don’t rush to get as many reps as possible; focus on perfect execution.

01:20 - One-arm pullover
Reps: Work for 30 seconds (each side)

02:46 - Double-leg driver
Reps: Work for 30 seconds

04:44 - Two-hand front press
Reps: Work for 15 seconds with right hand on top, then 15 seconds left on top

06:28 - Mountain climber to down dog
Reps: Work for 30 seconds

========================================­=====

| Connect with Onnit |
► Facebook: http://bit.ly/38h9xdc
► Instagram: http://bit.ly/38gElef
► Twitter: http://bit.ly/2uRtpGg
► Pinterest: http://bit.ly/32G2Yjh

Our mission is to inspire peak performance through a combination of unique products and actionable information. Combining bleeding-edge science, earth-grown nutrients, and time-tested strategies from top athletes and medical professionals, we are dedicated to providing our customers with supplements, foods, and fitness equipment aimed at helping people achieve a new level of well-being we call Total Human Optimization.