One of the things I love about club training is it’s so easy to train in multiple planes of movement.
So much of traditional strength training takes place in the sagittal plane (linear).
But, so much of what we do in everyday life takes place in all 3 planes of movement.
This movement is excellent for building strong shoulders, a strong grip and challenges the core to stabilise the trunk to remain vertical to control the unilateral load.
Instructions
1. Setup
- Stand with feet shoulder-width apart.
- Keep your chest up and shoulders down and packed.
- Tuck your elbow into your hip and maintain a neutral wrist.
2. Side Swing:
- Start with the club in an outside side swing position.
- Shift your body weight to the left as you cast the club to the right.
- Keep the weight evenly distributed over both feet.
- Control the center line of your body as the club swings.
3. Iron Cross Hold:
- Catch the club at shoulder height with your elbow locked out.
- Engage your core to stabilize the load in the Iron Cross position.
- Maintain a strong and stable posture.
4. Reverse Mill:
- Tip the club away from your body.
- Perform an outside elbow circle (reverse mill).
- Bring the club out to the side instead of swinging it back.
5. Press:
- Press the club out to the side.
- Repeat the sequence: side swing, Iron Cross hold, reverse mill, and press.
- Focus on maintaining control and proper form throughout the movement.
