Steel Clubbell Mill & Reverse Mill 

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• How To Perform Steel C...
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The steel club side clean aka clubbell pendulum is a fundamental heavy club exercise. It is to steel club training what the clean is to kettlebell training.
One of the great things about club training is the ability to easily train in the frontal and transverse planes. Because the weight is elongated, it's so much easier to move the weight around the body in all planes of motion... something rarely done with traditional forms of strength training.
The key to the side clean is charging your weight in the opposite direction to the club as it moves around the body to offset the weight and avoid being pulled off balance.
Clubbell mills are a fantastic exercise for building shoulder strength, grip strength and increasing shoulder mobility.
This club is 8 kilos which is a good intermediate weight to get started with.
You do not need a heavy weight when training with clubs because of the leverage disadvantage of your grip being far away from the centre of mass of the club.
Plus, you can increase the force of the club four times just by swinging the club twice as fast.
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