Steel Club Exercise: 2-Hand Side Press
The 2-Hand Side Press will take the attributes of the 2-Hand Front Press and add the additional challenge of torso rotation. The addition of this rotation will make the obliques fire to create the movement and then to stabilize the load. It is an awkward movement for most so the most common mistake is to attempt to move through the range too quickly, which will destabilize the Steel Club as well as the shoulder girdle. This is a high tension movement that should be performed in a controlled fashion.
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: Turn your torso 90 degrees away from top hand and press the Steel Club towards your mid-line while keeping your shoulders back. The hips may turn but should turn less than 45 degrees.
Step 4: Maintain tension in core and lats as you pull the Steel Club back into rack facing forward. 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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