How to Do the Club Mill
The club mill is a two-handed overhead circle where a heavy club swings around your head and behind your back. It builds shoulder strength, trunk rotation and control through large ranges. It is an advanced move best learned after you are comfortable with basic club casts and circles.
Log every set of your Club Mill in Superlift
Muscles worked
Primary
- Shoulders
- Abs
Secondary
- Lats
- Triceps
- Forearms
How to do the Club Mill
- 1
Stand with your feet shoulder-width apart, holding the club upright in front of you.
- 2
Lead the club across your body and over your opposite shoulder.
- 3
Let it drop behind your back, keeping your elbow close to your head.
- 4
Drive your hips and trunk to pull the club back over the same shoulder.
- 5
Circle the club smoothly back to the front.
- 6
Reset in the starting position before the next rep.
- 7
Finish your reps, then switch directions.
Form cues to remember
- Smooth circle, no rushing
- Hips and trunk drive the club
- Keep the elbow near your head
- Reset before every rep
Common mistakes
Using too heavy a club
Start with a light club so you can keep the circle smooth and controlled.
Arching your lower back
Squeeze your glutes and keep your ribs down as the club passes behind you.
Rushing the swing
Slow the tempo and think about guiding the club, not throwing it.
Hitting yourself with the club
Keep it close to your back and use open space around you.
Sets and reps
| Strength | 3–4 sets of 5–8 reps each side, 90 seconds rest |
|---|---|
| Mobility | 2–3 sets of 8–10 slow reps each side with a light club |
Heavy clubs travel near your head and spine, so use a light club, open space and slow reps while learning. Stop if you feel pinching in your shoulder.
Superlift for iPhone
Track your Club Mill 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.
Club Mill FAQ
Is the club mill good for shoulders?
It strengthens the muscles around your shoulder through a large range, but only with a light weight and good control. Add load slowly.
What is the difference between the club mill and the reverse mill?
The mill circles the club over one shoulder and behind your back in one direction, while the reverse mill circles it the opposite way. Each shifts which part of your shoulder works hardest.
What weight should I use for the club mill?
Start with a light club, often 5–10 lb (2–4.5 kg). Increase only when the circle looks smooth for the whole set.
