Steel clubs are a modern day version of Indian clubs, a tool dating back thousands of years ago to Persia.
Steel clubs are a modern day version of Indian clubs, a tool dating back thousands of years ago to Persia. Wrestlers would often use this tool to enhance grip strength and stability. Those are the very reasons why steel clubs are regaining popularity as a fitness accessory.
Steel clubs are particularly great for shoulder exercises, as they allow for rotational movements whereas typical shoulder movements (shoulder presses, rows) are usually linear. The lighter weight of the club is perfect for exercises that focus on stabilization over brute strength. The handle positioning also trains grip strength, which can be a limiting factor on heavier lifts.
Clubs are also useful for core training as you are forced to brace your abdominal wall and keep your torso locked in while manipulating the weight during movements such as the 2-hand front press squat and the 2-hand front pullover.
You can stack a few of these moves together to create a flow (a continuous succession of exercises that transition from one to the next) for a great cardio workout, or after a heavier lift for some supplemental work, says Grant Weeditz, body architect at Anatomy 1220 in Miami, FL. Filling in gaps in your stability and mobility will carry over to heavy lifts and may prevent wear and tear injuries over time.
Weeditz suggests men start with two 5 to 10-pound clubs for double-club movements and a 15-pound club for single-club moves. Women can start with 5 pound and 10 pound clubs, respectively.