Category: Clubbells Training

In this week’s video, we’re going to go through a Steel Club Shield Cast Figure 8.

This movement is essentially a steel mace exercise, we can also do it with a club.

In the video I’m demonstrating the movement with a Steel Mace from Dangerously Fit.

What I like about this exercise is that we get to work grip strength on our resting hand as well.

For example, if I’m doing a shield cast with my right hand, left hand is my free hand.

I can actually get a little bit more grip work done on that resting hand as well. You can get more grip strength work done in a shorter time.

This exercise is really challenging on the grip. I would only do this type of movement with a lighter club. There is a little bit of rotation through the forearm.

We’re not overextending or flexing through the wrist, we’re more rotating through the elbow. We want to keep that wrist in the same position throughout and just rotate through the forearm, you don’t want to go too heavy on this movement.

The heaviest I would go is 12 kilos, which is around about 25 or 26 lbs.

I start off that club on the floor, keep that shoulder down, packed down, roll that club towards the body. As we’re doing that, we’re going to fire up that lat, straight line between the crown and the coccyx, hip hinge those hips back, then we’re going to clean the club into that order position.

We’re going to start off with the Shield Cast, and then we’re going to put the figure of eight in afterwards. With our Shield Cast, we start off in that order position, shoulder down and packed down, wrist is neutral, got our feet roundabout shoulder width apart, chest up nice and proud, shoulders down and packed down.

From there, I’m going to put this muscle in the back pocket on the left-hand side and just making sure you get your triceps in full flexion, there’s no pressure going on the elbows. From here, in the back pocket, and then finishing off, pulling down from that lat, pulling down from that elbow, and then bringing it back into that order position. Just do a few reps of those.

Now what we’re going to do is we’re going to add in a figure of eight onto that movement. I’m just going to show you with the lighter club to begin with so I can break the movement down into small parts, and I’ll go into the heavier club and I’ll show exactly what it looks like.

This one’s about 8 kilos, which is round about 18 lbs, I think, and the other one’s about 12 kilos, which is round about 25 or 26 lbs. All right, we start off with that Shield Cast, which we just did, and then from there, what we’re going to do is we come over to the shoulder, but this time, I’ve got the free hand over here.

I’m going to bring it across to the handle, thumb pointing down, and I’m going to let that club swinging through a full pendulum at the bottom, and I want to catch it back in that right hand again. Left hand across, thumb pointing down, catch it over in the other hand, and then we perform our Shield Cast again.

When you’re in this position here, club comes around, we can slide our hand back up so our thumb’s against that pommel again, and then as it’s coming around, I’m going to grip on, not next to the pommel but slightly forward, and then as it’s coming around on that backswing again, I just slide the hand down so my pinky is back on that pommel again. There is a little bit of movement on the hands as the club’s going around the body. It’s a really good exercise for not only working the shoulder and the grip strength on my working hand, but my resting hand is also awesome for working grip strength on that side as well.

I can get a little bit more grip work done in that set. We’re going to go up onto a heavier weight now, this one’s 12 kilos, about 25 or 26 lbs.

Just starting off in that order position, elbow tucked in, and then from there, over the shoulder, into the back pocket, thumb pointing down, use the momentum of that club swinging to get the club back up and then back into the other hand again. You can see there’s a little bit of a gap there between my hand and the pommel, but by the time it comes back into that order position, my pinky is back on that pommel again. From (04:12) there, into the other hand and changing sides.

Fantastic exercise for working grip strength, shoulder strength, core strength, and a really good one to put into your workouts. Once you’ve done the Shield Cast figure of eight, now we can go into alternating figure of eight. On that last one, what we did was we did our Shield Cast and then we had our thumb pointing down, we did our bottom pendulum type movement, and we switched the hand back across into that working hand again.

This time what we’re going to do is after we’ve done our Shield Cast, this hand comes across, this time the thumb stays pointing up, we grip the club very quickly, and then the working hand, which was our right hand, is going to go thumb pointing down, and then we’re going to switch the club into the left hand, and then we go Shield Cast with the left side and we go from side to side. Then we go right hand across, back into that right hand, the left hand comes across to stabilize and hold the club while we do the switch on that same side.

We’re going to go from right side to left side. We’re just going to go with the heavier club now. Again, another fantastic movement for working that grip strength. That’s it for today’s video. Be sure to comment below and let me know how you get on. I hope you enjoyed, and I’ll see you in the next one.

Thanks again for watching the video, and I’ll see you in the next one.

P.S. Want to get your hands on some DF training gear? Click here https://www.dangerouslyfit.com/indian-clubs/ to get your hands on some wonderful exercise equipment.

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Get your personal trainers to talk about themselves, their clubbell qualification, fitness training experience and how they think their specialty exercises can help people achieve their fitness targets.

Post these personal trainer profiles on your website and social media page of your business.

Exercise sessions
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Facility tour
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Training videos
Online videos are a great Fitness Web Design tool to publish a series of workouts or training videos. Useful videos include videos such as how to do a perfect squat, how to do aerobic exercises at home etc.

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