Steel Club Exercise: 2-Hand Front Swing

Steel Club Exercise: 2-Hand Front Swing

Written by
August 28, 2014
Updated December 4, 2014
Category: Fitness

Summary

The 2-Hand Front Swing is built off of the 2-Hand Sit & Drive drill. The differentiation is the amplitude of the swing in the forward position. Rather than staying in a partial squat the focus is on extending the hips to a tall standing position to accelerate the Steel Clubs up and outward. This is the Steel Club equivalent of the 2-Hand Kettlebell Swing.

Exercise Steps

Step 1: Grasp the Steel Club with both hands aligned with your shins.

Step 2: Rotate your elbow pits forward to lock out the arms.

Step 3: Angle the Steel Club back and down towards the floor as you sit your hips back.

Step 4: Maintain neutral spinal alignment as you drive your hips forward to a tall standing position to initiate the Steel Club swinging forward.

Step 5: Allow the Steel Club to groove the backswing as you stay balanced on your mid-foot and avoid any tension unnecessary to maintain structure. Fluidly repeat steps 3-5.

John Wolf
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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