Hey guys, Dan here from the Dangerously Fit Academy! Today, I’m excited to take you through a steel club movement that’ll set your shoulders on fire and build that iron grip you’ve been working towards. We’re talking about heavy Indian club bell Mill to Reverse Mill followed by the Torch Press. This exercise is an absolute gem for anyone looking to enhance their shoulder mobility, grip strength, and core stability.
Starting Off Strong: The Basics
First things first, let’s get into our starting position. Grab your steel club—in this video, I’m using a 12-kilo club, which is about 26 pounds. We’re starting in what I like to call the floor part position. Here’s how you want to set up:
- Feet close together: When you’re swinging the club outside your legs, keep your feet close to give yourself plenty of room.
- Hip Hinge: Drive those hips back and feel that stretch in your hamstrings. Keep your shoulders packed down—think about locking them in place.
- Arm Position: Lock out your arm, with the heel of your hand on the pommel of the club. Swing the club back past your legs and catch it in the order position, feet about shoulder-width apart, and settle into a solid athletic stance.
Mastering the Mill and Reverse Mill
Now, onto the main event—the Mill and Reverse Mill. If you’ve watched some of my previous videos, you’ll know these moves are all about circular shoulder movement. But let’s break it down again:
- The Mill: Imagine you’ve got the club on your right-hand side. Shift your weight to the right, lock your forearm, keep that shoulder down, and packed. Swing the club across your body in an inside elbow circle. That’s your Mill.
- The Reverse Mill: To reverse it, cast the club away from your center line, and perform an outside elbow circle. This movement takes the club back to where it started.
Bringing in the Torch Press
Here’s where things get interesting. After completing your Mill and Reverse Mill, we’re going straight into the Torch Press:
- Starting the Press: If you’re doing the Mill first, shift your weight to the right, cast the club to the left, and complete your Mill. As the club swings back, pivot your left hip and foot—think about squishing a bug under your foot, screwing the ball of your foot into the ground. This locks you into the floor and keeps you stable.
- Pressing the Club: Thumb on the back of the handle for stability, drive that club forward and up, away from your body. Lock out your arm at the top, and then pull it back down with control—elbow into the hip, lat engaged.
- Reverse Mill and Press: From here, perform your Reverse Mill, rotating your right hip as you swing. Again, squish that bug, and press the club back up into a rotational Torch Press.
Wrapping It Up
And there you have it—a killer combo that’ll challenge your shoulders, grip, and core. If you’re new to the Mill and Reverse Mill, don’t worry—it’s a bit of a complex movement, but with practice, you’ll get the hang of it. I’ve got more detailed videos on these moves, so be sure to check them out if you want to dive deeper.
As always, I’d love to hear from you… drop a comment below with your favorite steel club exercises. And if you enjoyed this video, don’t forget to subscribe to the channel for more workouts like this. Plus, if you’re looking to get your hands on some top-quality strength training equipment, all of our products are available through the Dangerously Fit website: https://www.dangerouslyfit.com/steel-mace/
Thanks for watching, and I’ll see you in the next one!