Bulletproof Shoulders: 4 Epic Adjustable Club Exercises

I’ll walk you through my top four club exercises for targeting those shoulder muscles. With adjustable club training, you’re always engaging your grip and shoulders, but these four really shine:

1. Alternating Shield Cast: Hold two clubs in the order position, casting one over the shoulder while stabilizing the other. Ensure full flexion of the triceps during the backswing.
2. Alternating Mills: Execute the reverse mill followed by a regular mill, alternating between the two using a lateral swing to transition.
3. Alternating Flag Press, Arm Cast + Torch Press: Challenge your grip and shoulder strength with horizontal and vertical pushing movements while stabilizing two clubs.
4. Double Advanced Shoulder Cast to Iron Cross Rotation: Hold two clubs at a 45° angle away from your body and perform shoulder casts with rotational movement in the transverse plane. This exercise emphasizes shoulder stability and rotational strength.