Steel Club Progressive Sophistication Series #3

Steel Club Progressive Challenge Series #3

Written by
August 25, 2014
Category: Fitness

Workout Summary

Learning new Steel Club skills should always be built on progressions. If you have developed proficiency in the individual components that make up a complex skill and teach your nervous system how to properly sequence the skills then you will be able to perform the complex skill well. It has been made to seem much more complicated than it is by some. In this 4-part series you will be introduced to a no nonsense approach to building complex skills.

This third Steel Club workout in the series will focus on introducing the action of pivoting to change direction while the Steel Club is in motion and the action of “coiling” the lower body to add a new dynamic challenge. These are two aspects that are rarely explored so take time to introduce these skills with significantly lighter Steel Clubs before progressing the weight.

Workout Instructions

This program is to be done in a circuit format performing each Steel Club exercise in the workset for the prescribed number of repetitions with one grip before changing grips. This will allow the progressions to build naturally by grooving the Steel Club techniques on one side without having to stop and change grips on each Steel Club exercise. For example…you will perform A1-A3 continuously with a right hand over grip before changing grips to left hand over and going back through A1-A3 to complete one round.

A1: Steel Club 2-Hand Forward Lunge Front Press – 4 rounds x 5 reps each side.
A2: Steel Club 2-Hand Side Swing – 4 rounds x 5 reps each side.
A3: Steel Club 2-Hand Side Swing to Lunging Front Press – 4 rounds x 5 reps each side.

B1: Steel Club 2-Hand Pullover to Staff Position – 4 rounds x 5 reps each side.
B2: Steel Club 2-Hand Back Position Dragon Squat – 4 rounds x 5 reps each side.
B3: Steel Club 2-Hand Pullover to Dragon Staff – 4 rounds x 5 reps each side.

Other Workout Details

Workout Created By: John Wolf
Workout Demonstrated By: John Wolf
Equipment Used: Onnit Steel Clubs

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.

Free shipping is offered on orders with a minimum subtotal of $150 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at media@onnit.com.
In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com.
To qualify, simply verify your status during checkout on the payment step. We verify through ID.me, our trusted technology partner for secure digital identity verification.
After verification, your discount will auto-apply on that order and all future orders.
Please note that this discount cannot be combined with coupons.
If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service.
* US Military members, please choose United States as your destination country, as this will ensure your package ships via USPS and that you are not given international shipping rates.
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.