🔩 Mastering the Two-Handed Front Pendulum with a Steel Club

Looking to add a dynamic, full-body movement to your steel club training? The two-handed front pendulum (also known as a cross-body clean) is a powerful movement pattern that improves grip, posture, balance, and coordination — and it’s a favorite in my own workouts!

Let’s break down how to learn and master this exercise safely and effectively.

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🧠 Why I Love This Movement

* Builds upper body coordination and control

* Challenges your posture and core stability

Great crossover for kettlebell users (similar to the cross-body clean*)

* Scales well with weight and stance progression

* Adds variety and intensity to steel club training

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🏋️‍♂️ Step-by-Step Breakdown

1. Start with the Basics

✅ Begin with a *lightweight club** to learn the mechanics

* 👣 Feet together to simplify balance

🤲 Use an *offset hand grip** (one hand higher than the other)

📍Start in a *guard position**: club to one side, proud chest, abs tight

2. Learn the Push–Pull–Catch Rhythm

Think of it like a *pendulum** swinging across your body

After each rep, return to your *“home base”** (guard position)

* Keep your chest up and avoid collapsing forward

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🦶 Progressing the Movement: Staggered Stance

Once you’ve nailed the rhythm:

Step into a *kickstand stance** (staggered feet):

* Front foot flat

* Back foot lightly touching the ground

The *top hand determines the starting side**

* Example: Right hand on top = start on right side = right foot goes back

This variation adds *balance and coordination challenges**

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🛠 Pro Tip: Grip and Club Length

Keep your *pinky on the pommel** for better leverage and control

Helps manage *ground clearance** if you’re using a longer club or arc

* Adjust hand placement as needed, but stay close enough to maintain power and control

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🔁 Kettlebell Comparison

🎯 For kettlebell users, this is very similar to the cross-body clean:

* Kettlebell version = single-hand movement

* Steel club version = two-hand movement

Club offers more *clearance** and freedom of motion

Can potentially go *heavier with steel clubs** due to control and comfort

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🧠 Key Reminders

* Start light and nail the form before increasing weight

Always return to your *guard position** between reps

Use the *offset grip** for better control

* Pay attention to foot positioning when progressing to staggered stance

* Don’t let the club hit the ground — use your grip to control clearance

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🙋‍♂️ Final Thoughts

This is one of the most versatile and scalable movements in club training. Whether you're a kettlebell enthusiast or new to unconventional training, the two-handed front pendulum offers a lot of bang for your buck 💥

Got questions? Drop them in the comments on the video — I’d love to help!

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