How to Do the Club Clockwork Squat

The club clockwork squat links a squat with a swing of the club across your body from side to side. It builds quad endurance and teaches you to move smoothly with a club. It is an intermediate drill that works well as a flow in conditioning rounds.

Quads Shoulders ClubsIntermediate

Log every set of your Club Clockwork Squat in Superlift

Muscles worked

Primary

Quads
Shoulders

Secondary

Abs
Glutes

How to do the Club Clockwork Squat

1
Hold the club in front of you with both hands and stand with feet shoulder-width apart.
2
Squat down while swinging the club out to one side.
3
Keep your chest tall and your knees tracking over your toes.
4
Stand up as the club swings across your body.
5
Squat again while swinging the club to the other side.
6
Keep a steady, rhythmic flow.
7
Continue for your set time or reps.

Form cues to remember

Squat and swing together
Chest tall
Smooth rhythm
Knees track over toes

Common mistakes

Losing rhythm

Slow the tempo and match each squat to one swing.

Leaning forward

Keep your chest tall and your abs braced.

Using only your arms to swing

Let your hips and legs power the movement.

Dropping the club too low

Keep it in a controlled arc near hip height.

Sets and reps

Endurance	3–4 rounds of 45–60 seconds, 30 seconds rest
Conditioning	5–6 rounds of 30 seconds of work, 30 seconds rest

Make sure you have space around you and a light club. Stop if your knees or lower back feel strained.

Superlift for iPhone

Track your Club Clockwork Squat and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.