Dangerously Fit

Here's a 12kg Bulava Mace flow that builds true 3D shoulder strength This isn’t just about lifting weight in straight lines You’re moving an offset load through multiple planes of motion, forcing the shoulders to stabilise, control & produce force dynamically

Steel Club Vs Bulava Mace (12kg / 26.5lb) 🔥 Same weight… completely different feel. On the left is a 12kg (26.5lb) steel club, on the right is a Bulava mace of the same weight. Even though they weigh the same, they move very differently.

The mill is a natural, human movement pattern similar to throwing or punching. As you transition into the iron cross, catch the club out to the side and stabilize it in a weak mechanical position.

Here's a two-handed steel club workout using the Maverick Torque Pro, loaded to around 20kg / 44lbs. Thanks to the longer handle, the Torque Pro swings beautifully for two-handed work… not just single-arm training.

Stuck on the same heavy club weight? Here's how to break through. I'm going to show you five proven progressions I use with clients—and in my own training—to build strength, control, and resilience with heavy clubs.

Here’s a quick steel club flow using a 12kg (26.5lb) steel club. Sometimes at the end of a workout, I like to grab a steel club and freestyle for 60–90 seconds… no structure, just moving, flowing, and having a bit of fun.

This is a full-body flow using a 12kg (26.5lb) Bulava Mace Club. The workout targets multiple planes of movement, training the upper and lower body with hip-dominant and quad-dominant patterns, plus rotational work through the trunk and shoulders.

Training today with a 12kg (26.5lb) steel club, running a simple but challenging shoulder strength flow: Reverse Mill → Side Press → Mill → Side Swing Two sets, then switch sides.

Indian clubs are a powerful tool for shoulder rehab & prehab. They restore mobility through the shoulders, which improves stability in the entire shoulder girdle. When you combine mobility with stability and strength, you get durability. And durability equals resilience to injury

Rehab started with the usual stuff… bands, isolation work, internal/external rotations. Good… but something was missing. My shoulder was stronger in pieces, but it didn’t move well as a system. That’s when I discovered Indian clubs.

This clip popped up on my phone today, shot back in 2018 & it’s still one of my favourite steel mace movements. A true full-body, multi-planar strength exercise. Upper body works rotationally, lower body drives linearly. Train explosively & it doubles as serious conditioning.

2025 was a big year for Dangerously Fit. We rolled out a heap of new training tools to the store… all built to help you move better, get stronger, and train without breaking yourself. Our UK store launches in the next few days 🇬🇧, & we’ve got even lots more training equipment

45lb (20kg) Single Arm Clubbell Mills 🔥 The clubbell mill is one of the most fundamental movements in club training… and when the weight gets heavy, technique is everything. This movement is about more than just shoulder strength… heavy mills train your entire kinetic chain

Kettlebell-style training with the Aqua Ball 💧 In this video I’m training with the Aqua Ball, using it kettlebell-style. The big difference with the Aqua Ball is the moving load inside the ball. The water constantly shifts, forcing your body to stabilise and control the load.

Water Loaded Mace for Ultimate Shoulder Stability 💦 Had fun swinging our brand-new Aqua Bumper Plates loaded onto the Maverick Mace Pro. Instead of regular weight plates, these are filled with water… giving you a live, constantly shifting load.

A simple but powerful steel club flow that hits your shoulders from every angle while building serious grip strength and control. Exercises: 1️⃣ Reverse Mill 2️⃣ Side Swing 3️⃣ Iron Cross Rotation 4️⃣ Shield Cast to Mill 5️⃣ Side Swipe 6️⃣ Reverse Mill Switch ➡️ Repeat on other side

Here’s a quick video of me running through a heavy club routine using the Maverick Torque Pro. I’ve got it loaded up to around 20 kg (44 lbs). The Torque Pro is great for single-arm club work... the longer handle means it also swings beautifully with two-handed movements.

Bulava Mace Cub Flow for Grip, Shoulders & Core 🔥 This flow hits the grip, shoulders, upper back & rotational core… perfect for building durability, strength, & conditioning.

20kg - 44lb Clubbell Mill to Reverse Mill 🔥 Using our Maverick Torque Pro loaded with our Fractional Weights… total weight: 20kg / 44lb. This movement builds bulletproof shoulders, a formidable grip, and total-body stability from the ground up.

Here’s a Clubbell drill designed to bulletproof your shoulders using our Dangerously Fit 12 kg / 26.5 lb steel club. The flow goes like this: Mill → Shield Cast → Mill → Reverse Mill → Reverse Shield Cast → Reverse Mill Switch.