Steel Club Exercise: 2-Hand Front Press Squat
The 2-Hand Front Press Squat is a great way to increase the time under tension that can be explored in the 2-Hand Front Press. By dropping a large percentage of bodyweight behind the heels and using the weight of the Steel Club as a counterbalance, there is an opportunity to refine the spinal alignment of the squat. It is also not uncommon to find that this drill will allow for an exploration of greater depth in the squat.
Step 1: Clean the Steel Club into the Ready Position aligned with the shoulder of the top hand.
Step 2: Tuck your pelvis and brace your core.
Step 3: Start to press the Steel Club forward towards your mid-line while keeping your shoulders back.
Step 4: Sit into a deep squat while maintaining vertical spinal alignment.
Step 5: Lock out the arms at the bottom of the squat.
Step 6: Maintain and upright posture as you stand with constant tension in core and lats as you pull the Steel Club back into rack. Repeat.
John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
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