Personal Trainers Health and Fitness Tips

The Steel Clubbell Dean Clean Order Squat

The “Steel Club Dead Clean To Order Squat” is a combination lift involving a dead clean and an order squat.
The lift starts with the club on the outside of the feet, aligned with the feet for dead movements and in front of the body for pendulum movements.
To perform the lift, drive up from the legs, shrug the shoulders, and drop the hand underneath to catch the club in the old position.
Immediately transition into an order squat, which is similar to a deck squat.
After completing the order squat, return the club back to the ground and start again from the dead position.

The Steel Club Order Squat involves different variations depending on foot placement and goals.
Feet close together target the quads, while wider feet engage the hips and posterior chain.
Foot placement choice depends on goals and the flow of the workout.
Progressions include two-handed, single-arm, and double club variations.
Deck squats can also be incorporated with different stances when training with clubbells.

The exercise demonstrated is called a Steel Mace Sumo Squat + Rotational Flag Press.
The sumo squat targets the hips and posterior chain more than a traditional squat.
Proper setup involves wide feet with toes pointing out, holding the Maverick Mace in the rack position.
During the squat, knees should track toes, chest should face forward, and glutes should be squeezed before driving up through the heels.
Progressions of the exercise include choking up on the mace for easier execution and incorporating rotational flag presses at shoulder height after the sumo squat.
Adjustable maces are a great alternative for beginners.