Why We Swing Before We Lift
Before any lifting session—whether it’s squats, presses, or pulls—we start with a few minutes of club work. Not just because it looks cool (though it does), but because it’s one of the most effective ways to open up the upper body, fire up stabilizers, and get blood flowing before touching a barbell.
Our go to warmup tool is a CK handle with a small Ramjet head, weighing about 18 pounds total. It’s heavy enough to feel like work, but light enough to move fluidly and prep the body without fatigue.
The Warm Up Routine
We keep it simple and efficient:
1. Pendulums
This is where it starts. Pendulums stretch and lengthen the shoulders, lats, and triceps while teaching control through the swing. You’ll feel your chest open up and your posture improve almost immediately.
2. Mills
Next, we move into mills. These big, circular patterns open up the arms and shoulders through a full range of motion while reinforcing coordination and rhythm.
3. Single Arm Mills
Finally, single arm mills dial in shoulder control, grip engagement, and blood flow from your hands through your upper back. They’re also great for identifying imbalances between sides.
Why It Works
This warmup isn’t just about movement—it’s about connection.
By swinging a club before lifting, you’re priming the nervous system, activating key stabilizers, and preparing the shoulders and trunk for heavier loads. You’ll notice smoother reps, better joint mobility, and fewer nagging aches over time.
Plus, it just feels good to move before you move heavy.
Try It Yourself
Before your next lift, grab your club and spend two minutes going through these swings. Notice how much easier it feels to get into position, brace, and move weight efficiently.
🎥 Watch the full video below to see the warmup in action.