Functional Fitness · Mobility
Club Mill
The club mill is a circular weighted-club movement that trains shoulder control and grip strength. This two-handed version moves from an outside swing, behind your shoulders, and back to the front.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min
How to do it
- Stand with your feet shoulder-width apart.
- Hold the club upright in front of your chest with both hands around the handle.
- Tip the weighted end outward to one side to begin the circle.
- Guide the handle beside your head as the weighted end travels over that shoulder.
- Circle the weighted end behind your upper back toward the opposite shoulder.
- Sweep the club outward from behind your shoulder into an arc in front of your body.
- Return the club to the upright position in front of your chest.
Form cues
- Keep your ribs over your hips.
- Keep your wrists aligned with your forearms.
- Breathe throughout the circle.
Common mistakes
- Rushing through the back arcUse a smooth, repeatable pace rather than accelerating sharply behind your shoulders.
- Reaching the handle far from your headKeep the handle relatively close to your head while the weighted end circles well clear of it.
- Forcing a large circleReduce the arc to a range you can control without arching your back or straining your shoulders.
Safety
A swinging club can strike your head or body if its path becomes uncontrolled. Its long lever can also strain your shoulders, elbows, or wrists when the load exceeds your control.
- Start with the lightest available club until both directions feel controlled.
- Clear enough space overhead, behind you, and beside you for the full club path.
- Check that the handle and your hands are dry before starting.
- End the set immediately if your grip slips or you cannot control the club's path.
If you have shoulder, elbow, or wrist pain, or limited overhead movement, get guidance from a physiotherapist before attempting loaded mills.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Weighted Club
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps per direction
- Rest
- 1 min
Count each complete circle as one rep, finishing one direction before switching.