Skip to Content
Onnit 6 Bodyweight is now FREE for Frontline Healthcare Providers
Onnit 6 Bodyweight FREE Onnit 6 for Frontline Healthcare Providers Sign Up Today
FREE Onnit 6 for Frontline Healthcare Providers
Steel Club Workout for Functional Grip Strength

Using Steel Club Workouts for Functional Grip Strength

Written by
August 22, 2014
Updated April 12, 2018
Category: Fitness

Steel Clubs for functional grip strength are like a master key to unlocking its development from isolation to integrated, dynamic expression.

Taking time for isolation can serve as a powerful reset. An opportunity to focus very specifically without the distraction of “too many options”. But like anything done in relative isolation, it eventually runs into the self-imposing walls that surround it, limiting its potential for ongoing exploration and discovery. In order to grow further in its capacity, it must step outside of those walls to interact with other input, stimuli and perspectives.

And when it comes to functional grip strength, what purpose does it really serve if not to enhance the quality and effectiveness of our more all encompassing endeavors. To translate into better movement, better performance, better output for greater input. All of which benefits you in your day to day life.

The thing is, developing a strong and dynamic functional grip is in fact very difficult to do in conjunction with many applied, full body movements and training. So it’s no wonder most of us find it challenging to either make the time for or find the motivation to include additional grip training into our physical practice or goals. Yet it is almost always in the context of some movement or performance goal/task that functional grip strength comes into play.

Steel Club Benefits to Functional Grip Strength

The Steel Club’s shape and weight distribution allows us to move it through diverse ranges of motion in relationship to our body’s capacity for ever increasing sophistication. At a depth that most other tools cannot.

This provides us with the ability to “connect” the rest of our body to an implement, exerting the force required for strength to progress, that shifts angle constantly by degrees throughout the execution of a given movement.

The unique nature of and specific demand that the Steel Club exerts on our grip was explored in more depth with the “Steel Club Grip Ringer” routine.

That provided us a means to experience a more isolated, “local” focus. Now, with that greater understanding, we will expand upon it and broaden our reach to the integration of that dynamic, functional grip strength in a more connected, “global” focus.

Steel Club “Grip Singer” Workout Routine

Steel Club Workout for Functional Grip Strength

The following routine is a full body strength and conditioning workout utilizing Double (one in each hand) Steel Clubs. You will be performing 6 dynamic Steel Cub movements through time under tension.

This workout uses a pair of Steel Clubs: 5 – 10 lbs for woman, 10 – 15 lbs for men. Do this session 2-3 times a week Be sure to get in a good mobility warm up before starting and a solid cool down release/stretch session upon completion.

The Workout:

A1: Front Rock-its – 5 rounds x 35 sec
A2: Shoulder Cast – 5 rounds x 35 sec
A3: Front Swing – 5 rounds x 35 sec
A4: Head cast – 5 rounds x 35 sec
A5: Side Swing – 5 rounds x 35 sec/arm
A6: Parry Cast – 5 rounds x 35 sec/arm

60-90 sec rest between sets (depending on how much time your grip needs to recover for the next set.

Perform all the reps for each movement before moving on to the next. All movements are done without rest until the end of the set.

Workout Tips

Side Swing is done with a single Steel Club (the only movement to do so). Complete 35 sec for one arm, then switch and do 35 sec for the other arm. It is a small reprieve you will thank me for later. Alternate between the regular Parry Cast and its Reverse either per set or per rep within a single 35 sec round.

Which ever you choose, just be sure to work with both directions. Also with the Parry Cast, keep the bottom of the Steel Club parallel with the ground. We’re using the gravitational pull of the Steel Club  to support us in the movement that, while still challenging the grip, serves as a major mobilizing tool.

Additional Notes:

Don’t “crush” the Steel Club handles. You won’t last the workout. Find the sweet spot between tension and relaxation, allowing for articulation and adjusting your selective tension as the Steel Club shifts from one angle to another in the course of a given movement. As your grip strength improves, gradually minimize your rest time in between sets.

Local exploration and familiarization to global connection and application with Steel Clubs for developing dynamic, functional grip strength. A tough combo to beat as you reach for the heights of your potential, striving towards achieving your greatest capacity.

A grip that is alive and connected. Just like your heart & soul.

Dare To Evolve.

Shane Heins
Shane Heins is the owner and founder of Dare To Evolve® and creator of the expansive Club Evolution training series. He uses optimal fitness and the resulting access to vibrant, invigorating and fulfilling physical vitality, as a 'vehicle' to unveil the essence of who you are and the immensity of the unique gifts you have to offer the world around you. Dare to train from the heart and Ignite Your Life Evolution!

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.