The Steel Club Shield Cast Figure 8 is essentially a steel mace exercise, but it also works great with the club too.
What I like about is that we can work the grip on the free hand whilst targeting the shoulders and grip on the working hand.
This exercise will develop grip strength like nothing else.
Shield Cast Cues:
- Start in the Order Position: Keep your shoulder packed down and wrist neutral.
- Chest Up, Shoulders Back: Maintain good posture throughout, with feet shoulder-width apart.
- Back Pocket Motion: Put the club into your “back pocket”.
- Full Triceps Flexion: Ensure full triceps activation to protect your elbows.
- Controlled Return: Bring the club smoothly back to the order position, maintaining control.
Figure 8 Cues:
- Free Hand Involved: Engage your free hand by crossing it over to assist in gripping the club during transitions.
- Pendulum Swing: Allow the club to swing in a full pendulum at the bottom to gain momentum.
- Thumb Positioning: Keep your thumb pointing down as you switch hands to maintain grip control.
- Hand Slide on Club: Slide your hand up and down the handle for better control during the figure 8 rotation.
- Maintain Wrist Stability: Keep the wrist neutral and focus on forearm rotation for smooth transitions.
Alternating Figure 8 Cues:
- Switch Hands Mid-Swing: After the Shield Cast, quickly grip the club with your opposite hand.
- Thumb Positioning Again: Keep the thumb pointing up during the switch to ensure a smooth transition.
- Elbow Tucked: Maintain the working arm’s elbow close to your side for better leverage and control.
- Use Momentum: Allow the momentum of the club to assist with the transition between sides.
- Core Engaged: Keep your core tight to help control the movement as the club alternates between sides.
