💡 How to follow: A 30-minute rotating circuit of clubbell and kettlebell movements for shoulder stability, core rotation, and total-body power. Move with control — these are skill + strength.
1
Floor Lat Pullover
Movement Prep
Lie-back pullover that opens the lats and shoulders while reinforcing overhead stability from the floor. Great warm-up that carries into every press and pull.
- Lie back, bell overhead with soft arms
- Lower in an arc behind the head
- Pull through the lats, ribs down
2
Clubbell Single-Arm Mill
Shoulder & Core
360° clubbell circle that trains the shoulder through full range and forces anti-rotation through the core. The centerpiece of club work.
- Pivot arm continuously around the shoulder
- Hips stay square, brace core
- Keep control at the top and bottom
3
Offset Kettlebell Clean & Squat
Power
Single-arm clean into an offset-loaded squat — combines power, shoulder stability, and a deep squat in one. The offset load challenges the core differently on each side.
- Clean the bell to the rack
- Sit into a deep squat with bell held
- Drive up and re-rack
4
Clubbell Shield Cast
Shoulder Strength
Front-raise-to-press with the club that builds shoulder-end-range strength and stability — the finishing power move of the circuit.
- Cast club up overhead, arms straight
- Brace glutes and core
- Hold tall at the top, lower slow