- Improve Grip Strength
- Increase Shoulder Strength And Mobility
- Builds Rotational Strength
- Full Body Workouts
- Cardiovascular Conditioning
Some Of The Benefits Of Steel Club Training Include...
Improve Grip Strength
Grip strength is one of the most overlooked aspects of strength training. Good grip strength is the foundation of good healthy shoulders and is required every day for real life situations.
Basic tasks like carry shopping bags, sports such as rock climbing or wrestling and foundational strength exercises like pull ups, deadlifts and rows all require good grip strength.
For many people grip strength is their weakest link, and an improvement in grip strength will oftentimes yield greater gains elsewhere in their training.
Most Steel Clubs have thick handles, which is effective for building forearm and grip strength. Any exercise with a Steel Club automatically turns into a grip exercise.
Even basic strength exercises like the torch press and flag press will lead to gains in grip strength because of the uneven load.
Due to the dynamic nature of exercises like swipes, bullwhips and mills, the forearm flexors and extensors are constantly challenged in a tight loose-tight-loose fashion.
Skeletal Grip Strength vs Muscular Grip Strength
Unlike kettlebells, dumbbells and barbells that have a conventional handle that rests on the skeletal structure (pulls against the fingers or rests in the heel of the hand). When swinging the Steel Club you have to actively engage your forearm flexors to grip the club as it tries to pull through the fingers.
A study by Mangine GT et al (2008) showed that ballistic exercises with a heavy load had a positive effect in increasing maximal strength in other exercises such as the bench press.
Increase Shoulder Strength And Mobility
The shoulder is not a single joint, but a complex arrangement of bones, ligaments, tendons and muscles that make up the shoulder girdle. This makes the shoulder girdle susceptible to injury.
Poor posture from sitting all day and numerous other factors often impair shoulder mobility. This has a negative impact on other joints including the elbow and wrist.
When the shoulder is made more mobile through circular swinging movements other surrounding joints benefit too.
All upper body push/pull exercises require good strong healthy shoulders. Injury to any parts of the shoulder girdle will significantly restrict a persons training regimen.
Therefore building strong healthy shoulders are paramount to a trainee’s long-term success.
Swinging the Steel Club through the full range of motion with good technique will strengthen the ligaments, tendons and muscles whilst improving shoulder mobility.
Builds Rotational Strength And Total Body Strength
By utilizing big swinging exercises the Steel Club can be used to condition every muscle. Just like the Steel Mace, the Steel Club is highly versatile and can be used in a variety of ways to challenge the entire body.
Due to the large swinging cross-body rotational exercises the Steel Club is excellent for rotational strength and anti-rotational strength through acceleration and deceleration of the club.
The displaced load requires the core to engage and stabilize which increases force production exponentially.
By swinging the club twice as fast you’re able to achieve four times the force. This rotational torque through make clubs a superior training tool to many other traditional forms of strength training.
Steel Club workouts performed for time with traditional exercises like the Gama Cast and swipes will elevate the heart rate and boost your cardiovascular health.
Thomas et al (2014) showed that continuous ballistic strength training at a moderate pace can produce similar rates of oxygen consumption and slightly higher heart rates as brisk treadmill walking.
The versatility of the Steel Club lends itself to flow workouts where combinations of three or more exercises are performed in sequence one after another without rest.
Dangerously Fit Academy
P.S. Want to learn more about steel club training? Check out our Functional Strength Masterclass!
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