Hey guys, Dan here from the Dangerously Fit Academy.
In this video I’m going through a Steel Club Mill to Torch Press.
This is a fantastic movement for working the shoulders and grip with circular shoulder movements in both directions, vertical pushing with the Torch Press, and excellent for grip strength as well as core strength.
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Setup:
- Start with the steel club in the floor part position.
- Feet close together when swinging outside the legs.
- Hip hinge: drive hips back, feel the hamstring stretch, shoulder down and packed, arm locked out, heel of the hand on the pommel.
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Mill (Inside Elbow Circle):
- Shift weight to the right if the club is in the right hand.
- Full arm lock, shoulder down and packed.
- Swing the club across the body into an inside elbow circle.
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Reverse Mill (Outside Elbow Circle):
- Cast the club away from the center line.
- Perform an outside elbow circle.
- Shift weight to the left, pivot left hip and foot (squish the bug).
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Torch Press:
- Thumb on the back of the handle for stability.
- Drive the club forward and up, locking the arm out.
- Draw back from the elbow and lat, pulling elbow back into the hip.
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Combine Movements:
- Perform the Mill, then transition to the Torch Press.
- Execute the Reverse Mill, then another Torch Press.
- Maintain proper form and stability throughout the exercise.
