Clubbell training has certainly not made headlines in bodybuilding news lately. Many would say it is outdated and pointless. However, others seem to use clubbells with great benefits.
What is the best clubbell workout? Be specific.
What kind of results can one achieve from this type of workout?
Who would benefit from using clubbells?
Bonus Question: Have you used clubbells and what was your experience using them?
Don't discuss any other topic in this section. ONLY discuss the question above.
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What is the best clubbell workout?
THE BEST CLUBBELL WORKOUT is definitely a circuit weight training workout. i am not a hardcore body builder but I wrestle in college and i do MMA (Mixed Martial Arts or UFC for the noobs lol)
This is more intense then JUST going heavy like on a bench press or stuff like that. Clubbells are used more for intensity and power but you need ALOT of control or else u would hurt yourself and others.
First start off with a full body "range of motion" exercise which is where you do a warm up stretching type movements, starting from the head and end at your feet
I Start with Head Circles where you spin your head around and around 10 times one way and 10 times the other.
then Arms Circles, just put your arms straight out and make circles 10 times forward and 10 times back.
Then Spread your feet about shoulder length and bend forward and back straight again, make sure you try and touch your feet.
Thats the warm up
Now, the beauty of Clubbells is that its not pretty but it gets the job done.
Find like a Big tire for like a tractor or a big patch of dirt or even a punching bag or pillow but a tire is best.
stand in a position as if your about to squat and make sure the barbell is straight down between your legs and hold on to it with both hands.
pick it up and above your head and smash the tire in, just bring it downand it should cause the club to bounce back and thats where you need control. smash it in over and over again but make sure you get the full range of motion make sure the club goes completely behind you after each hit.
Do this until Failure
Next is the Barbarian Squats http://www.youtube.com/watch?v=_mUeEjvF6LU
Watch that to see how its done.
Basically do one medium weight set or even light if you like and then do them until failure and then drastically increase the weight to a weight you can control at least and repeat the second set of this wont be pretty but it will get your heart beating out of its chest.
What kind of results can one achieve from this type of workout?
Endurance Boost, Strength Gains, Fat loss.
Who would benefit from using clubbells?
Any Explosive Athlete Mix Martial Artists in particular, and wrestlers and even football players.
Also this is a great workout for women cause its go to the gym pick up one piece of weight and its a simple but intense workout.
Bonus Question: Have you used clubbells and what was your experience using them?
I do use clubbells and it is great especially after using them with KettleBells.
Clubbell training has certainly not made headlines in bodybuilding news lately. Many would say it is outdated and pointless. However, others seem to use clubbells with great benefits.
What is the best clubbell workout? Be specific.
Too often do we fall into the same routines day in and day out. This not only is true for life, but also our workouts in the gym. Variety is one of the greatest tools in an athlete?s arsenal for ensuring consistent and progressive gains in not only strength, but also size. This is where clubbells come into play. Doing a clubbell workout every so often can help build and balance some of the muscles that we very rarely use during classic barbell and dumbbell workouts.
The Workout:
This workout essentially will be a basic overview of some of the fundamental exercises that can be included in any clubbell session.
1) Begin with dynamic stretches as well as a typical warmup such as jumping rope, jumping jacks, or a 5 minute jog.
2) Next, commence the workout with Clubbell front swings. These are essentially similar to front raises with a dumbbell or kettlebell front raises except that with the clubbell the goal is to place a constant stress on the body, maintaining a flowing and controlled motion with the clubbell. Also, it is important that the whole body is used to lift the clubbell, meaning you should squat down, and use more momentum than you typically would during a dumbbell raise. Do 3 to 5 sets of 10-12 reps, depending on the weight of the clubbell, remember to do the same number of sets and reps for each side. If you have two clubbells, you can simultaneously do both arms at the same time, but be sure to keep control over your motions. If you can?t keep full control, do one side at a time.
3) Conan the Barbarian Squats should be performed next. These are semi complicated to describe, but I will do my best with the description. Beginning with 2 hands on the clubbell, with the heavy end pointing up and the knees bent in a perfect squat position, raise your body to standing while simultaneously raising the clubbell behind your head so that it is now pointing down at the ground behind you. Then return to the squatted starting position with the clubbell out in front of you. It should feel and look like you?re swinging a really heavy sword. Perform for 4 sets of 10-15 reps.
4) Next, Windmills should be performed. Very simply, these are performed by swinging the clubbell using one arm in a wide circle using the rotation of the shoulder or the elbow also depending on the direction of spin. These can be performed out in front of you as well as behind the head, or can be alternated between in front and behind. Be very careful when performing these for the first time, using light weights to begin. Do not try to swing or spin the weight too fast. Perform 3 sets of 10-15 spins for each arm.
5) Swings are the next exercise to be performed. These begin with the clubbell pointing downwards with both hands on the handle section, but the hand grips inverted (held like a baseball bat or golf club.) The clubbell then is swung back and forth similarly to a golf club in a constant motion, stopping at just above shoulder level on each side. Back and forth the weight is swung, meaning one rep for each back and forth swing. 3 sets of 10 reps should be performed.
6) Next, sets of swipes should be performed. Now, this exercise uses to its advantage the awkward balance of the clubbell, forcing you to work your body in an unusual manner. The clubbell begins in your hand pointing downwards towards the ground by your side. The clubbell is then swung straight forward and up and over the same shoulder, and then back down to the ground, consisting of one rep. This is performed for 3-4 sets of 8-10 reps.
? Keep in mind, very short rest periods should be allowed between sets, as keeping the heart-rate up is desirable.
? Be very careful when doing these workouts, as the clubbell is weighted in a very uncomfortable way, which can lead to injury if you?re not extremely careful while going through the motions.
What kind of results can one achieve from this type of workout?
This workout has numerous benefits to athletes of all types. As I said before, I consider it an excellent set of full body exercises that can be incorporated to strengthen and balance muscles that we very rarely use in every day life, or even traditional weight training. The constant tension that this type of workout provides not only supplies gains in muscular strength, it puts a constant amount stress onto the joints, thus stretching and increasing flexibility. But the real beauty of clubbells lies in how awkwardly they are weighted. Although this can possibly be dangerous or lead to injury, if used safely and under the proper supervision, it can be an extremely effective strength builder that can lead to more real-life strength, rather than gym or beach muscles that aren?t functional.
Who would benefit from using clubbells?
Any athlete that has fallen into the rut of repetitive workouts could benefit from using clubbells. Clubbells provide a workout unlike any other piece of equipment, and if the rest periods are kept short between sets and the different exercises, they can double as a cardiovascular component of exercise in addition to the obvious muscular and strength training aspects of the movements. Even if you?re just a beginning athlete, or just looking to gain some functional strength, clubbells are a very convenient piece of equiptment to have, as only one is required, and it can essentially double for a whole gym, as long as you are creative enough in creating your own exercise variations in addition to researching countless other possible movements.
Bonus Question: Have you used clubbells and what was your experience using them?
I have used clubbells before, and I definitely enjoyed the experience. One of the most substantial things I noticed is that while I was doing the exercises I?ve described above, it seemed as though I was simultaneously stretching out my muscles. Although very tired at the end of the workout, I didn?t feel tight. I very commonly do feel tightness, especially in my shoulders when I do workouts with barbells. Now, I wouldn?t advise completely replacing dumbbell or barbell workouts for clubbells only, because I?m a big supporter of traditional weight training, but I feel that clubbells have their place in helping vary the workload placed upon different muscles, thus working accessory muscles that are typically left stagnant, and though these clubbell workouts can be stimulated. This in effect leads to more gains in strength and thus heavier weights being able to be pushed in the gym. I definitely suggest you give clubbells a try!
?Variation in your workout will lead you to strength and flexibility.?
From my personal experince you are looking for a fast movement(edurance and long duration reps) and strong movement training(power building, lower duration of reps). A work out that WILL build all body hyerthorphy and endurance is as follows.
Fast
Swings(20-100)
Front Swipes(20-100)
Mills(5 sets of 5-8, each side)
Strong
Shoulder casts(1-10 reps)
Sheild casts(1-10 reps)
Overhead Lever hold (For time)
A strong arm and a kind heart is a divine combination.
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A clubbell athlete's cliff notes answer to the above questions.
The clubbell is a strength training TOOL - not an entire system. You wouldn't say that there is a best dumbbell workout, or best barbell workout. You may be able to say, "the best dumbbell workout for a middle aged male with fat loss goals (etc. etc. etc.) would be" - but even then that's still vague and generic.
There is no general "best clubbell workout" - it doesn't exist. Like most other strength training tools, the clubbell can be used with a variety of training styles including: density training, pyramid training, circuit training, superset training, straight set training, drop set training, hybrid training, complex training (chaining exercises together), among many others.
The best clubbell workout is the one that is structured specifically for the goals of the trainee, and one persons goals may require a completely different workout than the next guy's.
The results one can achieve are also very specific to the training style you choose based on your goals. No, you won't win bodybuilding competitions by training strictly with clubbells - but you can definitely stimulate hypertrophy system-wide. You can also use clubbells to lose fat, build athletic performance-related strength (like improving a front jab, or a golf swing), increase your maxes on some of your lifts, and improve attributes like strength, agility, coordination, endurance, etc.
Anyone can benefit from using clubbells correctly - men and women, young and old, fat or fit, athlete, weekend warrior, or gym rat. Instead, I'll answer the question, "who would BEST benefit from using clubbells?"
If you are more concerned with ensuring your training career is not cut short due to injury, use the clubbell. Simply put, this is a training tool that was created with longevity in mind. If you plan on staying fit and STRONG into your 40's, 50's, and beyond - then use the clubbell which will not compress your joints leading to injury. Since clubbells are swung instead of lifted, they do not need to be very heavy to elicit a strength training adaptation. So, the body is not placed under heavy load which will compress your joints and wear on your body over time.
Also, if you need strength in 3-dimensions (as in any athletic activity, or even any "real life" activity), then the clubbell should be your tool of choice since it not only trains through the 3-dimensions, but through the 6 degrees of movement freedom.
My Personal Experience
I have been swinging clubbells for almost three years, and can say that they are one of my favorite strength training tools. I have produced phenomenal full body strength and can apply that strength in new situations everyday. The clubbell has a way of transferring the strength improvements you receive into real life situations because of it's 3D nature. Using the clubbell, I have accomplished goals such as: fat loss, hypertrophy, specific strength improvements (like grip strength, core strength, leg strength, etc.), and the ability to apply a perfect balance of tension/relaxation in most athletic activities like wrestling and rock climbing. Simply put, I attribute my ability to learn new skills quickly, in part due to my clubbell training. The clubbell receives two thumbs up from me.
Again, the clubbell is a tool, not a system.
Best regards,
--
John Sifferman
Fitness Professional and Clubbell Athlete
PS - check out my blog for information about clubbell training, journal entries with some of my clubbell workouts, video tutorials, and where to find the best deals on clubbells.
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