Steel club training has been around for a long time, but every once in a while a new movement pops up that catches people's attention.
Lately, one of those movements has been what we're calling the Figure 8 Swing.
We first saw one of our buddies on Instagram doing it and thought, "Well that looks fun."
Maybe somebody else has been doing it forever, but it was new to us. It immediately stood out because it doesn't really feel like a traditional mill, pendulum, or shield cast. The path of the club is completely different and it creates a unique challenge for coordination, timing, and conditioning.
Whether this movement becomes a staple in club training or simply remains a fun variation, we think it's worth exploring because it challenges movement skill in a unique way.
What Is the Figure 8 Swing?
The Figure 8 Swing is a continuous hand to hand steel club movement where the club travels behind the body, across the front, and then transitions to the opposite hand.
As the club moves through space, it creates a path that resembles a figure eight pattern.
More specifically, this is an underhand figure eight pattern. If you've spent time around combat sports, you'll probably recognize something similar. Underhand figure eight movements are commonly used in MMA, striking drills, and other rotational athletic training because they teach rhythm, coordination, weight transfer, and the ability to generate force across the body.
You'll also see figure eight patterns show up in rope flow training. Rope flow practitioners often use similar underhand transitions to develop timing, fluidity, and rotational movement. The Figure 8 Swing takes some of those same concepts and applies them to an offset load.
Unlike many traditional club exercises that have a clear pause or reset between repetitions, the Figure 8 Swing keeps the club moving almost constantly. Once you establish a rhythm, the movement flows from side to side without much interruption.
It's almost like combining elements of a swing, a hand switch, and a rotational athletic movement into one continuous pattern.
Some people compare it to the motion of skiing, while others say it feels similar to a tennis backswing. Either way, it's a movement that quickly develops its own rhythm once you start practicing.
Why It Feels So Different
Most steel club movements occur primarily in the sagittal plane (forward and backward) or frontal plane (side to side).
The Figure 8 Swing blends multiple planes of motion together.
The club travels behind you, comes across your body, moves forward, switches hands, and immediately repeats on the opposite side.
That constant transition creates a unique challenge for:
- Coordination
- Timing
- Grip strength
- Shoulder control
- Rotational strength
- Work capacity
Unlike rope flow, where the implement itself helps maintain momentum, the steel club requires you to control an offset load throughout the entire pattern. The further the mass is from your hand, the more leverage is created and the more your grip, shoulders, trunk, and posture have to work to control the movement.
Because there is very little downtime between repetitions, you'll likely notice your heart rate climbing faster than you expect.
Even with a relatively light club, the continuous nature of the movement creates a conditioning effect that can sneak up on you.
The Athletic Benefits
One thing we like about this movement is that it feels athletic.
The Figure 8 Swing requires your body to coordinate movement across multiple joints and planes of motion at the same time. Rather than isolating a single muscle group, you're learning to transfer force from one side of the body to the other while maintaining rhythm and control.
That can help develop:
- Rotational coordination
- Cross-body movement patterns
- Shoulder resilience
- Grip endurance
- Trunk stability
- Cardiovascular conditioning
No, this isn't a replacement for strength training.
But it can be a valuable tool for building movement quality and work capacity while keeping training enjoyable.
Start Light
If you're interested in learning the Figure 8 Swing, start lighter than you think you need.
The challenge isn't necessarily the weight.
The challenge is learning the path of the club.
Whenever you're learning a new movement pattern, your nervous system is working overtime to coordinate timing, positioning, hand switches, and body awareness. Adding too much weight too early simply makes the learning process harder.
A lighter load allows you to focus on developing smooth transitions and establishing rhythm before progressing the resistance.
Once the pattern becomes automatic, then you can start experimenting with heavier clubs.
Pay Attention to Your Stance
One thing we noticed almost immediately is that it's possible to clip your leg with the club if you're not paying attention.
The club moves quickly through space, especially once you start finding a comfortable rhythm.
A slightly wider or more deliberate stance can help create enough clearance for the club to move freely without contacting your legs.
This isn't a movement where you want to rush the learning process.
Take your time and let the technique develop naturally.
The Conditioning Benefit
One of the most enjoyable aspects of the Figure 8 Swing is how easy it is to stay moving.
Traditional sets often have a defined beginning and end.
The Figure 8 Swing feels more like a flow drill.
You can simply keep going.
The continuous motion creates a combination of skill practice and conditioning that many people find highly engaging. Before you know it, you've accumulated a significant amount of work without feeling like you're grinding through repetitive sets.
For athletes who enjoy movement-based conditioning, this could become a valuable addition to training sessions.
Where It Fits Into Your Training
The Figure 8 Swing probably isn't replacing foundational club movements anytime soon.
Mills, shield casts, pendulums, and traditional swings still provide the foundation for most steel club practice.
But that doesn't mean new movements aren't worth exploring.
The Figure 8 Swing can be used as:
- A skill practice drill
- A conditioning finisher
- A movement flow sequence
- A grip endurance challenge
- A coordination exercise
- A fun way to add variety to training
Sometimes the best reason to learn a new movement is simply because it's enjoyable.
The more fun training is, the more likely you are to keep showing up.
Lastly...
One of the things we enjoy most about steel club training is that there's always something new to learn.
The Figure 8 Swing is still relatively new to us, and we're interested to see how people continue to develop and progress the movement over time.
It's also interesting to see concepts that have existed in other disciplines, such as MMA drills and rope flow, finding their way into steel club training. Different tools often teach similar movement principles, and this is a great example of that crossover.
If you decide to give it a try, keep the weight light, focus on smooth transitions, and take your time building the pattern.
You may find that it's one of the most enjoyable conditioning and coordination drills you've added to your training.
And if nothing else, it's another reminder that there are still plenty of ways to explore movement with a steel club.