Dan Clay

Steel Mace Tornados combines the 360 with a lunge and flag press. This is an excellent multi-planar full body exercise that targets the lower body, upper body and core. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 104 Done-for-you club & macebell workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ Buy steel maces online: https://www.dangerouslyfit.com.au/steelmace/ Steel mace instructor course: https://www.dangerouslyfit.com.au/steel-mace-certification-course/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelmace #macebell Have questions? Comment below… 👇

Perform 40 seconds of each exercise with a 20 second rest between each exercise. Power through 3 sets in total. 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ Buy steel maces and steel clubs online: https://www.dangerouslyfit.com.au/functional-training-fitness-equipment/ Steel mace and steel club instructor courses: https://www.dangerouslyfit.com.au/academy/ @Dangerously Fit https://www.dangerouslyfit.com.au/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelmace #macebell #steelclub #clubbell Have questions? Comment below… 👇

The Kettlebell Turkish Get up (TGU) is one of those exercises you either love or hate. Originally, it was an old school strength exercise developed by wresters where they would simply stand up from the lying down position while carrying a heavy weight. Overtime, the exercise has been refined and standardized with a set procedure for executing the movement. Performing the TGU regularly will help develop full-body strength, stability and endurance that can transfer to many other areas of your training. Here’s how to correctly perform the kettlebell Turkish get up. @Dangerously Fit https://www.dangerouslyfit.com.au/ Buy Kettlebell online: https://www.dangerouslyfit.com.au/kettlebells/ Kettlebell course: https://www.dangerouslyfit.com.au/kettlebell-certification-courses-online/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #kettlebell #kettlebellcourse #kettlebelltraining #kettlebellaustralia #kettlebellcertification Have questions? Comment below… 👇

The steel club flag press to rotational iron cross is a very challenging movement. You have the leverage disadvantage of the offset load of the club, the leverage disadvantage of holding the club so far away from your body. Plus, moving the club a full 180 degrees around the body. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ Buy steel clubs online: https://www.dangerouslyfit.com.au/steel-clubs/ Steel club instructor course: https://www.dangerouslyfit.com.au/steel-club-bell-certification-course/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelclub #clubbell Have questions? Comment below… 👇

The steel club flag press to rotational iron cross is a very challenging movement. You have the leverage disadvantage of the offset load of the club, the leverage disadvantage of holding the club so far away from your body. Plus, moving the club a full 180 degrees around the body. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ Buy steel clubs online: https://www.dangerouslyfit.com.au/steel-clubs/ Steel club instructor course: https://www.dangerouslyfit.com.au/steel-club-bell-certification-course/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelclub #clubbell Have questions? Comment below… 👇

Uppercut and hook waves are great for any athlete that requires striking for sports such as boxing and MMA. The movement replicates the movement of throwing an uppercut/hook, so be sure to throw from the hips and pivot the feet as you throw the strike. This exercise is very metabolically demanding and is excellent for conditioning and strengthening the core and shoulders. Try to generate enough force so that the wave goes all the way through to the anchor point. @Dangerously Fit https://www.dangerouslyfit.com.au/ Buy Battle Ropes online: https://www.dangerouslyfit.com.au/battle-ropes/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #battlerope #battlingrope #battleropes #battleropetraining Have questions? Comment below… 👇

Work for 50 seconds and take a 10 second rest between exercises. Complete all 4 exercises, then change hands and repeat on your other side. Take a 60 seconds rest and complete a 2nd set. 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ Buy steel maces and steel clubs online: https://www.dangerouslyfit.com.au/functional-training-fitness-equipment/ Steel mace and steel club instructor courses: https://www.dangerouslyfit.com.au/academy/ @Dangerously Fit https://www.dangerouslyfit.com.au/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelmace #macebell #steelclub #clubbell Have questions? Comment below… 👇

This movement combines the steel club dead clean with a deck squat. Explode powerfully through the legs, then drop under the club as you catch it in the order position. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ Buy steel clubs online: https://www.dangerouslyfit.com.au/steel-clubs/ Steel club instructor course: https://www.dangerouslyfit.com.au/steel-club-bell-certification-course/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelclub #clubbell Have questions? Comment below… 👇

This movement combines the dead clean with a deck squat. Explode powerfully through the legs, then drop under the club as you catch it in the order position. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ Buy steel clubs online: https://www.dangerouslyfit.com.au/steel-clubs/ Steel club instructor course: https://www.dangerouslyfit.com.au/steel-club-bell-certification-course/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelclub #clubbell Have questions? Comment below… 👇

Figure of 8’s is a power exercise that is excellent for challenging the core. Use a microphone grip to lessen the torque going through your wrist flexors. This is another very effective for building rotational and anti-rotational core strength, simple draw the number 8 with your hands as you move the undulations all the way through to the anchor point. @Dangerously Fit https://www.dangerouslyfit.com.au/ Buy Battle Ropes online: https://www.dangerouslyfit.com.au/battle-ropes/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #battlerope #battlingrope #battleropes #battleropetraining Have questions? Comment below… 👇

Work for 20 seconds followed by a 10 second rest, complete 8 rounds which will take you 4 minutes for each exercise. Complete all four Tabata’s (exercises) with a 60 second rest between each Tabata. 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ Buy steel maces and steel clubs online: https://www.dangerouslyfit.com.au/functional-training-fitness-equipment/ Steel mace and steel club instructor courses: https://www.dangerouslyfit.com.au/academy/ @Dangerously Fit https://www.dangerouslyfit.com.au/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelmace #macebell #steelclub #clubbell Have questions? Comment below… 👇

Having a play with the 12kg (26.5lb) DF Steel Club. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 104 Done-for-you clubbell & macebell workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ Buy steel clubs online: https://www.dangerouslyfit.com.au/steel-clubs/ Steel club instructor course: https://www.dangerouslyfit.com.au/steel-club-bell-certification-course/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelclub #clubbell Have questions? Comment below… 👇

Grip was on fire after this heavy clubbell shoulder complex. * Arm Cast *Shield Cast *Mill *Reverse Mill @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 104 Done-for-you clubbell & macebell workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ Buy steel clubs online: https://www.dangerouslyfit.com.au/steel-clubs/ Steel club instructor course: https://www.dangerouslyfit.com.au/steel-club-bell-certification-course/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelclub #clubbell Have questions? Comment below… 👇

The kettlebell snatch is the king of the kettlebell ballistic exercises. It's one of the most difficult moves to get right and should only be attempted after mastery of the kettlebell high-pull. The lift basically involves lifting the Kettlebell from a Kettlebell swing to the overhead locked out position in one move. The most challenging part of the kettlebell snatch is getting the punch through at the end of the move correct; so that you can position the kettlebell behind your wrist without banging and bruising it. @Dangerously Fit https://www.dangerouslyfit.com.au/ Buy Kettlebell online: https://www.dangerouslyfit.com.au/kettlebells/ Kettlebell course: https://www.dangerouslyfit.com.au/kettlebell-certification-courses-online/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #kettlebell #kettlebellcourse #kettlebelltraining #kettlebellaustralia Have questions? Comment below… 👇

The steel club two handed alternating mill is the same as the two handed mill, except instead of continuously moving the club in the same direction, we change directions every rep. This is a useful variation of the two handed mill as it allows us to work both sides evenly without starting a 2nd set. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ Buy steel clubs online: https://www.dangerouslyfit.com.au/steel-clubs/ Steel club instructor course: https://www.dangerouslyfit.com.au/steel-club-bell-certification-course/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelclub #clubbell Have questions? Comment below… 👇

The steel club two handed alternating mill is the same as the two handed mill, except instead of continuously moving the club in the same direction, we change directions every rep. This is a useful variation of the two handed mill as it allows us to work both sides evenly without starting a 2nd set. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ Buy steel clubs online: https://www.dangerouslyfit.com.au/steel-clubs/ Steel club instructor course: https://www.dangerouslyfit.com.au/steel-club-bell-certification-course/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelclub #clubbell Have questions? Comment below… 👇

Drummer waves are another great full body movement which add some additional variety to your exercise repertoire. With this exercise you’ll want to use the microphone grip and try to keep your chest lifted and torso vertical. @Dangerously Fit https://www.dangerouslyfit.com.au/ Buy Battle Ropes online: https://www.dangerouslyfit.com.au/battle-ropes/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #battlerope #battlingrope #battleropes #battleropetraining Have questions? Comment below… 👇

Perform 10 reps of each exercise with a 60 second rest between sets. Complete 3 sets in total. 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ Buy steel maces and steel clubs online: https://www.dangerouslyfit.com.au/functional-training-fitness-equipment/ Steel mace and steel club instructor courses: https://www.dangerouslyfit.com.au/academy/ @Dangerously Fit https://www.dangerouslyfit.com.au/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelmace #macebell #steelclub #clubbell Have questions? Comment below… 👇

The steel club half mill to rotational torch press combines the top part of the mill/reverse mill, with the single arm torch press. This combination lift is excellent for building strong, durable shoulders, a powerful grip and a strong core. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ Buy steel clubs online: https://www.dangerouslyfit.com.au/steel-clubs/ Steel club instructor course: https://www.dangerouslyfit.com.au/steel-club-bell-certification-course/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelclub #clubbell Have questions? Comment below… 👇

The steel club half mill to rotational torch press combines the top part of the mill/reverse mill, with the single arm torch press. This combination lift is excellent for building strong, durable shoulders, a powerful grip and a strong core. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ Buy steel clubs online: https://www.dangerouslyfit.com.au/steel-clubs/ Steel club instructor course: https://www.dangerouslyfit.com.au/steel-club-bell-certification-course/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelclub #clubbell Have questions? Comment below… 👇

Humans were designed to move on two feet, so it makes sense to train the body and core that way. Battle rope diagonal chops mimic the motion of chopping wood and are very effective for building rotational and anti-rotational core strength. @Dangerously Fit https://www.dangerouslyfit.com.au/ Buy Battle Ropes online: https://www.dangerouslyfit.com.au/battle-ropes/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #battlerope #battlingrope #battleropes #battleropetraining Have questions? Comment below… 👇

Had fun playing with the new 65kg DF Aqua Ball… the shifting water adds a whole level of complexity to even the most basic exercises. Added the clean and press on the 35kg Aqua Ball to hit the upper-body too. The new 65kg Aqua Balls are in stock now, click here to learn more: https://www.dangerouslyfit.com.au/product/aqua-ball-65kg/ #waterinstabilitytraining #aquaballs

Steel club single alternating mills are a great way to incorporate the mill and reverse mill into one movement. Keep charging your weight in the opposite direction to the club as it moves laterally across the front of the body, and use a powerful 45 degree hip drive to accelerate the club. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ Buy steel clubs online: https://www.dangerouslyfit.com.au/steel-clubs/ Steel club instructor course: https://www.dangerouslyfit.com.au/steel-club-bell-certification-course/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelclub #clubbell Have questions? Comment below… 👇

Steel club single alternating mills are a great way to incorporate the mill and reverse mill into one movement. Keep charging your weight in the opposite direction to the club as it moves laterally across the front of the body, and use a powerful 45 degree hip drive to accelerate the club. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 104 Done-for-you club & mace workouts: https://www.dangerouslyfit.com.au/df-inner-circle/ Buy steel clubs online: https://www.dangerouslyfit.com.au/steel-clubs/ Steel club instructor course: https://www.dangerouslyfit.com.au/steel-club-bell-certification-course/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #steelclub #clubbell Have questions? Comment below… 👇

Kettlebell walking swings are good for improving balance, coordination, timing… and they’re fun. There are two main types of walking swing; 1) Sagittal plane walking swings (front and back) and 2) Frontal plane walking swings (side to side). Once you have mastered the traditional kettlebell swing give the walking swing a go. @Dangerously Fit https://www.dangerouslyfit.com.au/ Buy Kettlebell online: https://www.dangerouslyfit.com.au/kettlebells/ Kettlebell course: https://www.dangerouslyfit.com.au/kettlebell-certification-courses-online/ Follow my Instagram: https://www.instagram.com/dangerouslyfit/ #kettlebell #kettlebellcourse #kettlebelltraining #kettlebellaustralia Have questions? Comment below… 👇