It happens to every true clubbell athlete at some point. No one can avoid it forever. For me, it happened at the local YMCA in the weight training room two years ago. I was working out in the free weights section, tucked in a corner where, hopefully, nobody would bother me. Alas, my efforts to remain anti-social did not succeed for long. I had brought a pair of 15 lb clubbells with me that day, which I brought to the gym regularly, and was performing my usual routine with them.
Then it happened. Despite my lack of proximity and the scowl that appeared on my face as he approached, he started his long journey from all the way across the free weights section. Picture a guy in his mid-20′s who has been training for years, but hasn’t managed to change at all. He’s cocky, and naturally, he’s also a know-it-all – despite his apparent lack of progress (25 lb curls anyone?). His pace was steady, and eyes, hungry. I tried not to make eye contact in hopes that my awkward presence would detour him to the hip adductor machine. It was no use. He walked right up to me, nearly getting his pimpled face impaled by a 15 lb clubbell traveling at the speed of light. And what does he do? He just stands there and stares at me for a moment, with an almost satisfied look on his face.
“Nothing to see here – no tricks today,” I thought as I stared back into his inquisitive eyes. Then it happened. He opened his mouth and revealed his true incompetence when he said with a sinister smirk, “Hey man, those bats look great for shoulders.”
Knowing full-well the implications of this ludicrous statement, I cringed at the thought of how I would respond and instinctively gripped my clubbells until my knuckles whitened. This was in part an instinctive move for self-defense purposes and also to avoid a massive forehead-slap that would have broken the sound barrier and dropped everyone in the room like flies – bodies falling into an immediate comatose state.
After I had taken a deep breath and suppressed the surge of adrenaline in my veins, I looked him directly in the eyes and said what any self-respecting clubbell athlete would say, “Yeah, you got that right buddy.” And immediately, I started swinging my clubbells again, at which he chuckled and went back to whatever he was doing before.
Now, I think I dissolved the situation pretty well, and most importantly, nobody got hurt. But had I been as clever as my good friend, Shane Heins, a fellow clubbell athlete and expert instructor, then I might have responded like this…
Clubbell Training – More Than Meets The Eye
Note: For those who are not yet familiar with clubbells, this will help you get an idea of the total cumulative training effect that clubbell training – done properly – can have on the body. In particular, note that the vast majority of exercises are actually driven by the legs and hips, channeled through the core, and extended down the arms and into the clubbell. So much for clubbells being just for grip strength and shoulder mobility.
The clubbell rock-it drill is a foundational movement in the Encyclopedia of Clubbell Training, and one of the first exercises I teach to new clubbell clients. Upon first trying it, they are usually surprised how incredibly challenging the rock-it variations are for the leg muscles. It’s not uncommon to get a burn going after only several repetitions. It shouldn’t come as any surprise since this movement is specifically for learning how to root into the ground and apply leg drive to maneuver the clubbells with smooth, controlled force.
I still remember my first major experience with the clubbell rock-it drill. I was at a Circular Strength Training seminar, in a group that was anxiously awaiting the clubbell training portion of the event. Well, we finally got what we asked for! We did hundreds of rock-its until the whole group had it right. I’m pretty sure that I wasn’t the only one thinking “will this ever end!” My legs felt like jelly on fire – if that’s even possible. A few guys were walking funny for the rest of the weekend, too.
The point is that you can’t cheat the rock-it drill. Either you do it correctly, or you’ll get your butt whipped – fast! Rock-its are a painfully simple exercise, but the technique is of paramount importance. That’s why CST uses the 7 key components of structure to teach proper clubbell exercise technique.
1) leg drive
2) hip recruitment (aka hip snap)
3) core activation
4) crown to coccyx spinal alignment
5) shoulder pack
6) elbow lock
7) grip confirmation
If you learn to integrate all 7 components in the clubbell rock-it drill, you’ll be able to do hundreds of repetitions, instead of maxing out after a few dozen. See if you can point out all the components in the following video demonstration. Do note that some of these drills can also be done with other training tools (kettlebells, dumbbells, etc.), but nothing beats the efficiency of the clubbell profile.
Everything you ever wanted to know about clubbells – the world’s best club swinging tool for strength training.
The clubbell is a club swinging tool that is primarily used for strength and conditioning, fitness training, and athletic performance enhancement. I’ve been using clubbells regularly since 2006, and it’s about time that I give this great piece of equipment the attention it deserves. I’ve seen what they’re capable of, and to tell you the truth, I’m very impressed.
Given that clubbells are not cheap, you should probably know the whole story before making your first purchase. I know what it’s like being a first-time buyer – you’re skeptical. I was too. Back when I first learned of clubbells, I was a fresh out-of-college, soon-to-be married personal trainer with very little disposable income. Every penny counted, and I wasn’t about to blow a bunch of money on a scam product that would collect dust in my home gym. I needed to know if it would be worth the investment BEFORE I spent my hard-earned cash.
The RMAX organization makes some bold claims concerning the clubbell. Truth be told, I think some of them are way over the top, but that doesn’t mean I would discourage anyone from looking into purchasing a clubbell. It’s just important to educate yourself and understand the TRUE advantages, disadvantages, and proper applications before you pull out that credit card.
This review is meant to help you in two ways: 1) learn all about the clubbell training tool itself, and, 2) decide if it’s right for your situation. I’d also like to offer you a free gift if you do decide to invest in the clubbell.
Clubbell Review Components:
1) Learn all about the Clubbell equipment itself in the Product Review (videos): This is where you’ll get all of your product-related questions answered, including detailed information about what the clubbell is, what it’s made of, quality and design considerations, what makes it unique, and who the clubbell is best suited for (and not best suited for).
2) Determine if the Clubbell is the right training tool for you: This section will deal specifically with who can benefit from the clubbell, and who cannot. If you’re trying to make up your mind about whether the clubbell is right for YOU and your circumstances, then this section will provide you with the answers you need.
You’re about to get an inside look at what clubbells are REALLY all about. This is a long product review, as I wanted to err on the thorough side and try to cover everything. So, let’s take a detailed look at the clubbell, the world’s best club swinging tool.
Today, a competition was held worldwide in International Clubbell Sport. The club swinging greats from all around the globe joined together for some massive sweating, callouses, blisters, and fun.
This is my first official clubbell competition, and I competed in the 15 lbs division. Here are my results…
Total Double Clubbell Swipes completed in 10 minutes: 160
Total Single Clubbell Mills completed in 10 minutes: 128 (129R, 128L)
