Dan Clay

Steel Mace Trailblazers are an excellent exercise for developing rotational and anti-rotational core strength. Rotate through the thoracic, keep your eyes fixed on the mace head and keep the core engaged… especially at the end of the movement. @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 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… 👇

The steel mace offset bent over row with twist takes the offset bent over row and adds rotation. This rotational element of the exercise makes it a transverse plane movement. It's an excellent exercise for developing upper body pulling strength and rotational and anti-rotational core strength. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ Done-for-you club & mace 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… 👇

Start with lateral walking, then progress the exercise to a side shuffle to make the movement more metabolically demanding. If you’re training inside and are limited by space, walk/shuffle back and forth. However, if you’re training outdoors and you have the space then try performing a full 360 movement around 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… 👇

Steel club single leg deadlifts can either be performed with the clubs by your side, on your shoulders or in the order position. It’s an excellent unilateral exercise that will help build stability and functional balance. The movement requires the lower leg, pelvis and trunk to stabilise in an unstable loading environment. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ 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 swipe to shoulder clean is another great combination lift that works both the upper and lower body. You can either have your feet placed closed together to hit the quads, or a little wider to also engage the glutes. @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 kettlebell sea saw press is an excellent finisher for the shoulders, try to keep both kettlebells moving all the time. All the usual cues apply when pressing overhead; Tight core, glutes and quads. Press inside of the shoulders with the thumbs pointing back and actively engage the lats to pull the kettlebell back into the rack. @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… 👇

Steel club switch mills combine the mill and reverse mill into one movement. This is a great way to challenge both sides of the body unilaterally using just one club. I like to perform switch mills for time, but they can also be used mid-workout if you want to transition the club to the other side of 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… 👇

Once you’ve mastered the different striking movements you can add them to lunges and squats to target the legs and make the movements more challenging. For this demonstration, I’m performing the steel mace forward lunge spear strike. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ Done-for-you club & mace 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… 👇

Steel Club Full Body Flow Workout With a 12kg (26.5lb) Dangerously Fit Club. 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/ #steelclub #clubbell Have questions? Comment below… 👇

Battle ropes allow for complete freedom of movement allowing them to go anywhere the hands can go. A great example of this is outside circles, perform this movement using small circles or big circles. This is another exercise that gets little assistance from the lower body which places a much greater workload on the shoulders and arms. Try to create a corkscrew wave that moves all the way through the rope towards 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… 👇

👉 https://www.dangerouslyfit.com.au/aqua-ball/ Quick flow with the DF 35kg Aqua Ball. Got it filled up to about 20kg, don’t feel like 20kg when it moves though. Can’t wait for new 65kg Aqua balls… they’ll be in stock in about 2-weeks!

The kettlebell rotational press is essentially a shoulder press with a pivot and rotation. The main difference is the shoulder press is a sagittal plane (linear) exercise whereas the rotational press is a transverse plane exercise. Keep the core braced throughout, press with the hands on the inside of the shoulders and actively fire the lats as you pull the kettlebell from the overhead position back into the rack. @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… 👇

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/ #steelclub #clubbell Have questions? Comment below… 👇

Steel Club Alternating Clean To Shield Cast with a pair of 12kg (26.5lb) Dangerously Fit clubs. 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/ #steelclub #clubbell Have questions? Comment below… 👇

By widening your stance and externally rotating your feet, the sumo squat places greater emphasis on your hips compared to the traditional squat, which primarily targets your quads. To increase the challenge, you can incorporate a forward lunge at the bottom of the squat to further engage your quads, and add a flag press to involve your upper body. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ Done-for-you club & mace 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… 👇

The steel mace paddle swing lunge is like the uppercut lunge except you swing the mace overhead and lock out the front arm. This exercise targets both the lower body and upper body. Progress the movement by performing a forward lunge immediately after the reverse lunge. @Dangerously Fit https://www.dangerouslyfit.com.au/ 7 Day Club & Mace Masterclass: https://www.dangerouslyfit.com.au/7-day-steel-club-mace-masterclass/ Done-for-you club & mace 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… 👇

Steel Club Swipe & Reverse Lunge with the 12kg (26.5lb) Dangerously Fit club. 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/ #steelclub #clubbell Have questions? Comment below… 👇

The Maverick Mace is an adjustable bamboo mace that can be loaded with any 51mm weight plate (Olympic bar style plate). https://www.dangerouslyfit.com.au/product/maverick-mace/

This is the same movement as the outward circles except instead of moving outwards, the rope moves inwards. This inside circle will feel a little more awkward than when performing outside circles and you might find the rope slamming into itself halfway down the rope.

Steel club mill & reverse mill to squat with the 12kg (26.5lb) Dangerously Fit club. 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… 👇

Great all round exercise to get the heart pumping and build full body strength. 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… 👇

A quick club flow with the 12kg (26lb) Dangerously Fit Steel Club. 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/ #steelclub #clubbell

Hold the kettlebell with one hand with your elbow close to your body, your shoulder packed down and kettlebell resting in the ‘pocket’ between the forearm and bicep. The kettlebell should be positioned at a 40-degree angle at the heel of your hand and your thumb tight to your collarbone. Buy Kettlebell online: https://www.dangerouslyfit.com.au/kettlebells/ Kettlebell course: https://www.dangerouslyfit.com.au/kettlebell-certification-courses-online/ #kettlebell #kettlebellcourse #kettlebelltraining #kettlebellaustralia Have questions? Comment below… 👇

This is a fun movement to add to your training, this exercise works the core (rotation and anti-rotation) and the shoulders and arms. I like to throw them into a flow but they also work great when performed for time. 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/ #steelmace #macebell Have questions? Comment below… 👇

The kettlebell pivot snatch takes the snatch movement out of the sagittal plane and into the transverse plane. This is an advanced exercise and should only be attempted once you have full mastery of the traditional kettlebell snatch. Be sure to transfer your weight at the bottom part of the swing and drive the hip around with a powerful pivot as you squish the bug on your back foot. @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… 👇