How To Perform the Steel Club Bell Arm Cast

Now when we get into the two-handed arm cast, this is like a pull-over. If you’ve ever done this steel club training exercise with a standard dumbbell in a gym, it’s very similar. You can do it with cables in the gym as well. The clubbell makes it a little bit more challenging.

When we’re setting up, we’re going to set up in that guard. If I’m going to go over my right shoulder, we’re going to set up in that right guard with the right hand on top. Cues the player from earlier from the guide position.

Then from there, what I’m going to try and do is point that muzzle into my back pocket. Trying to keep that elbow close into the ear on the way back through. For now, just going to put it over the shoulder. Stretch out. You’re going to get some stretch out on the abs as well. Yes, this exercise is going to actually try and pull you in half, you’re going to get some good contraction through the core. Again, just trying to keep that elbow close into the ribs there.

And then for now, just putting that muzzle down. When I pull the clubbell back over, I’m putting it down from the lat. It’s not an exercise where I’m putting it down through the hand as I come over that shoulder. That elbow is tucked into that ear, I engage that lat, and then I pull down hard through that elbow and then bring it back into that guard position. There will be some thoracic extension, which is fine, but I’m not extending through the lumbar. I’m not arching my back at the bottom. You can open up the spine and extend through the thoracic, that’s completely fine.

From there, engage the lats. Pull down from the elbow, back into that guard position.

With the single arm cast, because I’ve taken that stabilizing hand away, this will be a much more challenging exercise, especially with a heavier weight like a 12 kilo here. As you can see, there’s a little bit of movement now. We’ve really got to work hard to stabilize that weight. The cue is exactly the same. I’m going to try and keep that elbow close to the ear when we’re going through that pull-over motion. And then pull down hard from that lat. Pull that elbow hard down, and then we’re going to finish in that older position.

Once we’ve done the single arm cast, we can move on to doubles. Again, just trying to keep those elbows tucked into the ribs. It’s going to make it twice as hard; you’ve got two clubs to stabilize here. This is a really challenging exercise. Just making sure that those elbows stay close to the ears on the way back. Pull down from the lats hard, pull those elbows down hard, and then bring it back into that starting position. We’re just keeping those shoulders down and back down, chest up nice and proud. Really got to fire up the abs as well as I’m pulling down. It’s a good core exercise as well.

As I’m pulling those clubbells back over, it’s actually trying to rip me in half, my core has got to engage as I’m coming back over as well.

Once we can do the double arm cast, the next step there is to do the alternating arm cast. We’re going to keep one clubbell in that older position, and then on the other side, we’re going to go into an arm cast. Just trying to keep that elbow tucked in now. It’s tucked into the ribs on my left, tucked into the ear on my right. As that one goes back, the other one comes forward.

This is a great exercise for your clubbell workouts trying to stabilize that club in that position. It’s going to give you a really good wrist workout. It’s a great exercise for working out the lats and abs as well.

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