The Clubbell, The Most Inefficient Tool...
...is the most effective. If you want your body to be the most efficient tool possible, train it with the most inefficient tool available, the Clubbell! Clubbell Athletics force your body to adapt to torque, torsion and traction, effectively enhancing your physical skills and attributes. But what does this mean? Essentially, because Clubbells don't do all the stabilizing work for you, your body learns to move more effectively and efficiently. The Clubbell is free to move in all directions which means it places demands on your structure in three dimentions. The strength training machines you find in the gym are two dimensional and extremely efficient, so you don't have to be!
And because Clubbell Training is a full-body and three-dimensional mode of exercise, you will burn more fat and build more functional muscle than with any other tool!
I've been involved in strength and conditioning since I was in my early teens, introduced by my grandfather to keep me out of trouble. I love it! But I have not touched a conventional weight since I picked up my first Clubbell®. I am stronger than ever, but more importantly, I am injury free and have a better quality of movement than at any point in my life. At 36, I would consider myself in my prime due to my work with Clubbells and the larger Circular Strength Training® system of which Clubbells are the signature tool.
Free E-Book: Clubbells 101
Everything you need to know to get you started in Clubbell Training.
This e-book is a free gift to subscribers of my Momentum Training Newsletter. It is crammed full of information on getting started with Clubbell training, including a tutorial on the basic Clubbell Swing.The Momentum Training Newsletter is also packed with valuable information about Circular Strength Training and general health, fitness, fat loss and sports performance tips.
Just click here to take advantage of both.
Enjoy!
Monthly Clubbell® Feature!
That's all for this month... Check back in August.
For one week of each month, there will be a new Clubbell® exercise tutorial posted here. Check back often to make sure you don't miss it! Each tutorial will only be viewable for one week out of the month.
Because Clubbells don't do all the stabilizing work for you, your body learns to be more effective and efficient.
The Clubbell Sparta Cast
...I came up with the Sparta Cast in order to develop the "core" through full-body movement. The idea of the exercise is to stimulate the "inner unit" of the core to stabilize and provide a platform for the casts while also recruiting the "outer unit" to assist in driving the Clubbells out of back position.
Clubbell Sparta Cast
3 level Clubbell Sparta Cast exercise inspired by the 300 movie and designed to develop the "core" through full-body integrated movement.
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Momentum Training News
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Bruiser Pistols
Clubbell Athletics exercise pick of the week.
Bruiser Pistol Squats
Pistol Squats with the 45 lb Clubbell (Bruiser)
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Which Clubbell Exercise Should Get The Spotlight?
From time-to-time I will be putting a Clubbell Exercise in the Spotlight in my newsletter (which you can sign up for on my website). Help me decide which ones to give priority to. Vote for the one you would most like to see in the Spotlight.
"Conditioning tools of the ancient warrior meet the cutting edge science of today!"
A Brief History of Clubbells
A survey of the origins of Clubbell Athletics from the RMAX International Website
"Martial arts around the globe have used the club not just for combat but for health restoration and strength development, most notably in India, Iran, Okinawa, Burma and Russia. The records go as far back as Ancient Egypt, reaching its zenith at the end of the 19th century. Early versions of the club were espoused by US President Grant, and it was recognized as "the oldest known implement for military gymnastics" (Posse 1894) - a critical section of exercise in the 1914 US Army Manual of Physical Training. From 1904 to 1932 club swinging was an Olympic Sport which resurfaced in the form of the lightweight bats included in Rhythmic Gymnastics, though the club was then viewed more as a juggling implement than as a tool of physical exercise. (See History of the Club for more.)At the turn of the 21st century Scott Sonnon resurrected this discipline with his engineering marvel, the patented Clubbell®. Scott went further to integrate, evolve, and refine the club into one of the most "simply sophisticated" exercise approaches ever created -- the Circular Strength Training® (CST) system. Going far beyond the small handful of rote fancy twirling movements of old style "Indian Clubs", Scott specifically created a proprietary collection of nearly 100 Clubbell® Athletics exercises - and that's only 1/3 of the entire CST system!"
Find out more about CST and Clubbells at RMAX International
Coach Steer's Blog
This author's latest musings on health, fitness, sports performance and how Clubbells can benefit all three.
As a certified CST Instructor, Clubbells play a central role in my training and the programs I build for my clients. Whether training for fat loss, to build muscle or for sports performance. Clubbells are a priceless tool. My blog will often feature Clubbell related topics, so I invite you to take a gander at the latest excerpt.
Fetching RSS feed... please stand byClubbells: The Most Functional Free-Weight Training Tool In Existence
Why the design of the Clubbell® allows it the greatest degree of functional operation of any other free-weight equipment.
The engineering superiority of the genuine Clubbell is evident on many fronts. The constant COM prevents the "sloshing" of plate or shot loaded instruments. The Clubbell, with its long handle and micro-adjustable Grip Choke possibilities, provides a truly incremental progression versus the jumps in weight required from a plate loaded tool. Thick polyurethane coating and a sleek profile add safety compared with the wide and clunky profile of plates. The unique Crinkle Coating provides the best possible "ergonomic grip," avoiding the dangerous slipping of a smooth handle or the hand shredding of an over grippy surface. The Training Advantage of the Clubbell
Why Clubbell Athletics is the most effective means to make you more efficient.
Because the mass of the Clubbell does not travel in a straight line, the effort required to perform a movement is exponentially increased and variable depending on the speed of the Clubbell head and the radius of its arc (small circle / big circle / choke depth). This makes for a highly adjustable and demanding tool. The inertial force created by this torque also pulls through the grip of the athlete, allowing us to become more efficient by strengthening the myofascial web to compensate for the inefficiency of the tool (as compared to the linear and fixed grip of a dumbell for example).
Finally, the inefficiency of the Clubbell requires the athlete to create stability internally through torsion, by which stabilizing chains are activated, simultaneously providing both the core stability and mobility of the appendages. By assisting the prime movers through their angular motion we can stimulate the range and depth required in life and sport which are often unpredictable and contra-lateral in nature.
The more efficient a tool is (fixed grip, fixed and linear trajectory, etc) the less efficient our bodies need to be in order to manipulate it. Because the Clubbell is inefficient (moving in three dimensions, creating torque, requiring torsion) the Clubbell athlete must become more efficient.
Visit RMAX International
Enter the world of Clubbell Athletics
Video: The Epitome of Clubbell Power
The Trial By Fire and the Internal Power Challenge put Clubbell athletes to the test. Here is what CST founder Coach Scott Sonnon has to say about it, and a nice little YouTube video, since a picture is worth a thousand words.
* the one handed Mill,
* the double-handed Swipe, and
* the two-handed Hammer Swing.
Due to the uniquely "internal" nature of the CST System, it's impossible to perform this challenge without perfect form. Form in CST-speak refers to the...
CST 7 Key Components of Structure
1. Wrist Confirmation,
2. Arm Lock,
3. Shoulder Pack,
4. Crown-to-Coccyx Alignment,
5. Core Activation,
6. Hip Recruitment and
7. Leg Drive.
The difference between internal power and mere external exertion is the commitment to maintaining these 7 Key Components through every repetition. Each repetition - a perfect repetition, is our mantra. We are uniquely a "health first" fitness approach, and as a result, our focus lies with the "internal experience" of physical exercise."
-Coach Scott Sonnon
RMAX Internal Power Challenge
International Champion Martial Artist, Scott Sonnon introduces the hottest fitness challenge to ever hit the internet, the RMAX INTERNAL POWER CHALLENGE which features two events: 1. The Trial by Fire 2. The Rite of Passage www.rmaxinternational.com
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CST 4x7 Circuit
This is one of my CST 4x7 Circuits incorporating Clubbells.
Program, check out this Squidoo Lens.Choosing a Clubbell Weight
I WANT TO BEGIN CIRCULAR STRENGTH TRAINING®. WHICH CLUBBELL® WEIGHT AND MATERIALS SHOULD I PURCHASE?
The following is from the RMAX International website."Ask your physician permission to begin this type of strenuous and circular resistance exercise. Physically fit adult males get started with the Big Book of Clubbell® Training, the Encyclopedia of Clubbell® Training, and a pair of 15lbs Clubbells. Physically fit adult females get started with the Big Book of Clubbell® Training, the Encyclopedia of Clubbell® Training, and a pair of 10lbs Clubbells. For both men and women, these weight selections have been challenging at first but they adapted over the first two weeks or so and some were even ready for a heavier size within the first month or two. Men with thorough strength training experience and above average strength have begun with a pair of 20lbs Clubbells and women - a pair of 15lbs Clubbells.
My personal experience parallels the advice given above. I started out with a pair of 15 lb Clubbells. I was skeptical when I ordered them. Afterall, I had been strength training since I was in my early teens and 15 lbs sounded pretty light. But when I took them out of the box for the first time I was a little taken aback at how hard they were to handle. But with proper training and focusing on the basics of the 7 Key Components of structure I was quickly on my way. Several months later I ordered a "Bruiser" (45 lbs Clubbell). Let me tell you, when I took that thing out of the box I thought I had made a BIG mistake. But again, with incremental progression I was able to progress quickly to being able to handle the beast. My latest addition has been a pair of 25 lbs Clubbells. With the 15s, the 25s and the 45 I feel that I have a well rounded gym and am able to accomplish pretty much any training goal I have in mind. I still use the 15s as a staple of my training, so heed the advice of RMAX International and invest in a 10 or 15 lbs Clubbell to start. You will always use it!
Visit RMAX International to order Clubbells.
Clubbell Related Items on Ebay
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Great Clubbell Athletics videos on Youtube.
Help decide which are the best, or add your own. Just click an arrow to vote a video up or down. Or use the button at the bottom to add one of your own choices from YouTube.
How can this Lens serve you better?
What information were you looking for that you did not find? What questions did this Lens raise which were not answered? What else would you like to see here?
I want this to be the very best hub on the web for Clubbell related information. Your feedback will help make that a reality.
Cheers,
Adam
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Nicely done CoachSteer I now know what clubbell training is. I particularly enjoy the amount of information vs selling you've done. 5vr Posted June 29, 2007 |
