The Steel Club Benefits & Uses | Shane Heins

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The steel club—the ultimate evolution of the age-old club tool—may be the best training implement you haven’t tried. Here’s what you need to know to start implementing it in your workouts.

00:00 - Intro
00:42 - What is a steel club?
01:16 - What does a steel club do?
01:24 - Core strength
01:53 - Rotational strength
03:01 - Grip strength
03:56 - Decompress joints and tissues
05:45 - Get more out of light weight
06:38 - Make training fun

| What Is A Steel Club? |
The club is an offset-loaded weight-training tool, often called a leverage-challenge tool, that works similarly to a kettlebell or steel mace. The bulk of the club’s weight is set at a distance from its handle, making it difficult to stabilize and control. Because of this design, the club lends itself to rotational movements better than perhaps any other piece of equipment (which we’ll discuss in depth further down). Clubs range in length from about one foot to a little more than two feet, and generally come in weight increments ranging between five and 45 pounds.

Traditionally, clubs were made of wood, but that made progressing to heavier weights problematic. To get a heavier club, you had to upgrade to a bigger piece of wood, making the club cumbersome and difficult to travel with. Due to their greater density, modern-day steel clubs offer heavier weight in a more compact size.

| What are the Benefits of Steel Club Training? |
As with the kettlebell, steel mace, or any other tool where the weight is offset from the handle, the club presents a number of challenges that you can’t get to the same degree with more conventional equipment. It also has a few features that make it unlike any other implement you can use. Training with the steel club helps you…

1. Build Core Strength
2. Build Rotational Strength
3. Build Grip Strength
4. Decompress Your Joints and Tissues
5. Get More Out of Light Weight
6. Make Training Fun!

| What Club Should I Buy? |
Coach Shane Heins recommends men start with a pair of 15-pounders and a single 20 or 25-pound club, and says most women will do well with one pair of 10 pounders and a single 15 or 20-pound club. Most of your club training will be done using both hands on one club to start, as this provides the greatest stability. As you progress, you’ll find that exercises done above the waist (such as presses and pullovers) are hardest when utilizing a club in each hand. Those that are done below the waist (swings and leg drivers) are easier when done with a club in each hand versus two hands on one.

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I used to train with Shane’s programs before he joined Onnit. Dude is top notch and knows his stuff.

saunderscc

Thanks for sharing this video! I've been training with the mace for just under a year now, using both 10 and 15-pound maces, as well as 10 and 15-pound clubs, along with other tools. As I continue on this journey of understanding club swinging dynamics, I realize there's always something new to learn—whether it's refining techniques or expanding my knowledge base.

I find it frustrating to see negative comments and unnecessary remarks about the presenter when the focus should be on sharing knowledge. Everyone should be able to take what works for them and leave what doesn't. On a positive note, I appreciate you sharing your insights—any information is valuable. Thanks again!

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