Clubbell Training Tutorial: Iron Cross 1 (Shoulder Cast)

For introductory Clubbell Training program, check out: http://daretoevolve.tv/products/survive-thrive-earthquake/

Shane Heins of Dare To Evolve and Circular Strength Training Head Coach, takes you through the progressions to performing a Clubbell Side Pendulum, while giving you exercises you can implement right away into your training.

#1 of 3: Single arm Shoulder Cast.

For more info on Clubbell training visit: http://daretoevolve.tv/clubbells/

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[getgorgeousnow]

Shane would you agree this would be a great tool for those who CF train, i've noticed alot of people have way to many shoulder issue for the Oly lifts. thank for your vids!!!

[GymnosEvolution]

@getgorgeousnow Absolutely. There aren't alot of movements for the shoulders in CF that move out laterally like that. Which over time would become a strength deficit and potential leak of power. By training up the iron cross, you address that, creating a much stronger base of stability, especially getting into those overhead O-lifts when they get heavy and the potential for moving beyond your current range is quite high.

[getgorgeousnow]

@GymnosEvolution Shane -- what weight would you suggest, i understand this is not for building, an have been quite intrigued for some time with these. Add to the toybox! lol  thanks

[GymnosEvolution]

@getgorgeousnow I'd say go with the 10 lbs. It will most likely be too heavy to jump straight into the full iron cross, but that's why you have the previous two progressions. You can start choked right up to the cone and work from there. 5's you'd probably get pretty quick, but the 10's will give you longevity and the ability to then use them with other movements and training and still feel challenged. Have fun!

[apensiil]

great teaching, really. but very badly heard due to the music-noise background. is it possible to switch it off?

[GymnosEvolution]

@apensiil Thanks for the heads up on the music. It's never seemed to be a problem in the past. The settings might have been too high this time around. I'll note that for the next one. All the best with your training!

[GymnosEvolution]

@FLITELite Thank you sir. :)

[GymnosEvolution]

@lonewolf7896 Gracias Hombre. :)

[FLITELite]

Great mini-seminar! You are a great teacher Shane.

[lonewolf7896]

A masterful tutorial as always brother!