Adjustable Club – Leg Exercises

When discussing adjustable club training, the focus typically revolves around upper body strength, notably shoulders, grip, and core.

However, akin to other strength training implements, the heavy club can serve as a comprehensive tool for full-body strength and conditioning.

In this video, I demonstrate my top Adjustable Club leg exercises using our Maverick Torque.

• Sumo squat + twist & lunge flag press
• Clock squat
• Order squat
• F / R Lunge with twist
• Toe squat
• Mill squats
• Shoulder clean
• Barbarian Squat
• Swing to reverse lunge + flag press

For the Sumo Squat into Twist and Lunge

1. Begin with feet wide, toes out.
2. Maintain club at shoulder height.
3. Squat deeply, ensuring knees align with toes.
4. Transition into lunge, maintaining proper knee alignment.
5. Extend club away, then return to the initial position.

For the Clock Squat

1. Cast the club to left forearm, catching on right.
2. Squat as the club nears the body.
3. Rotate back to the starting position, repeating on the opposite side.

For the Hold Squat

1. Keep feet shoulder-width apart.
2. Secure grip on club, maintaining an upright stance.
3. Descend into squat, tracking knees over toes.
4. Propel upwards through heels to stand.

For the Forward-Reverse Lunge into Twist

1. Step into forward lunge, twisting over the front leg.
2. Return to the starting position, then step into reverse lunge.
3. Repeat twist over the front leg.

For the Toe Squats

1. Balance on the balls of feet.
2. Grip club, maintaining upright posture.
3. Squat deeply, ensuring knees track over toes.
4. Drive through the ground to stand.

For the Mill Squats

1. Initiate with forward Mill squat.
2. Step with opposite foot.
3. Repeat with reverse Mill squat.
4. Optionally add a step for increased challenge.

For the Shoulder Clean

1. Swing club towards body.
2. Descend into squat, catching on shoulder.
3. Optionally step out for heightened quad engagement.

For the Barbarian Squat

1. Execute two-handed arm cast.
2. Lower into a deep squat with club over body.
3. Return to starting position, engaging core throughout.

For the Swing into Reverse Lunge with Flag Press

1. Swing club forward, stepping back into lunge.
2. Drive hips forward, engaging core.
3. Press club overhead into flag position.
4. Alternate sides, maintaining control and stability.