- 1 The anatomy of a steel clubbell
- 3 The spread of the clubbell
- 4 The advantages of using the clubbell in functional training
- 5 Exercises with the clubbell
- 6 today
- 8 Functional training with the clubbell
- 10 The Circular Strength Training CST method®
- 13 The best clubbell
- 15 Conclusions
The clubbell is one of the many tools you can usefor functional training.
Clubbells or Indian clubs (“clubs”) are a category of equipment popular in the late nineteenth and early twentieth centuries, in Europe, the British Commonwealth and the United States of America.
They are in the shape of a “club” bowling pin, of various sizes and weights and used in different training programs.
They could range from a few pounds each, up to special clubs that can weigh up to 50 pounds.
In Europe the weight is divided into pieces by:
- 2 kg, 3 kg, 4 kg, 6 kg, 8 kg, 9 kg, 10 kg, 12 kg, 15 kg, 20 kg,
weight that allows, thanks to the handle, to be used, both one and two hands.
The anatomy of a steel clubbell
There are five parts to the clubbell:
- Neck, 19
- Muzzle, 1st
Knob — > The knob is designed to prevent the mace from slipping out of the hand.
Neck — > The neck is the tightest part of the club, it’s where you keep the club during exercises.
Cone — > The cone connects the neck to the barrel.
Barrel — > The barrel is the thickest part of the club and contains most of the weight.
Muzzle — > The muzzle is at the end of the club, the muzzle is flat so you can keep it standing.
Clubbels were used in the past, both during routine workouts, and in union with other group exercises, led by an instructor, placed in front of the person performing the movement, just like a modern aerobics lesson.
The routines varied according to the capabilities of the group and the weight of the clubs used.
Thanks to Sim D.Kehoe, Indian clubbells were exported from England to the United States.
Now it must be considered that these are tools such as kettlebells very effective for training but they have the defect of being dangerous for team work if you do not have the right spaces and for this reason often in gyms they are not used in group lessons in addition to the fact that they require expertise to be used and taught correctly.
The clubbells are made of steel and is used for rehabilitation and functional crossfit training.
It’s a slightly gentler workout for the neck and shoulders.
Clubbells are in the family with Kettlebells,but allow for other, more flowing forms of movement.
The clubbell provides a unique combination of strength, balance, explosiveness and agility with a high degree of fluidity of movement.
Your motor skills and sense of coordination are intensified with kettlebell training and clubbells.
Clubbells are great to use for circuit training, so it also maintains high cardio levels to maintain great aerobic fitness as well.
Training with clubells facilitates the work of tuning breathing (diaphragm), with the execution of the athletic gesture, a very important purpose to improve the level of performance.
The spread of the clubbell
Clubbels were very popular during the late Victorian period.
They were mainly used by military cadets and wealthy ladies.
They appeared at the Olympics as a discipline in 1904 and 1932.
Between 1900 and 1920 new gymnasiums were built, only to cope with the increase in people who wanted to practice this sport.
Between the 20s and 30s, with the greater popularity of organized sports, their interest began to wane.
Regulated exercise routines, such as those required by Indian clubs, were relegated to professional athletes and the military, the only ones able to have access to more effective and more modern instrumentation and training.
Although the claves and other items have been used in juxvole for centuries, modern clubs were inspired by the Indian club, first proposed in 1800 by DeWitt Cook.
The advantages of using the clubbell in functional training
Training with the clubbell (as with the kettlebell) can be definitely challenging even for very strong subjects who use clubbells with an average weight (8-10 kg), because these tools, with their shape (observe the anatomy of the clubbell) have an unbalanced center of gravity.
The work with clubbells is done using multi-articular movements that aim to strengthen simultaneously and with a single movement several muscle areas to lift the clubfloe you have to compensate for the imbalance created by the off-axis center of gravity with the whole body.
The area that will be mainly affected by this type of stress is the central one of the body, the torso, fundamental for obtaining a good overall balance.
This type of training aims to reduce the possibility of injury through the consolidation of the physical structure, while maintaining elasticity, where the exercises will develop:
The clubbell or clubbell rightly enters among the tools that are used for functional and performance training such as kettlebell, bulgarian bag, battle ropes,ropes, trx, water pipe, bosu, medball,as the main feature in the exercises carried out with these “tools” is to untie the center of gravity, perform multiplex movements, long kinematic chain, with strong involvement of the whole body and the nervous system.
The benefits of a workout with clubbells can be traced back to:
- Increase in specific strength,
- Increased explosive force,
- Increased strength,
- Increased joint ROM of hip, shoulder and spine,
- Increase in the level of EPOC post training, given by work on all energy routes.
- increased organic resistance and increased immune response < (C)
- Increase in performance capacity on all sports (specific strength, strength resistance).
- Training on all contractions. − increased self-perception and self-esteem.
- Safe training for good age as it increases IIx fibers and neuromuscular spindle speeds.
- They halve the training time, thanks to the intensity of the same, which can be an advantage.
Exercises with the clubbell
Handling a club required static skills that can hardly be acquired with kettlebells,but, once developed, they increase overall strength, and provide that increased skill, certainly useful, to those who intend to approach the competitions of girevoy, or ghiri-sport.
Clubbells or Indian Clubs are an ideal tool for adding variety to kettlebell training.
Practice with clubell improves shoulder development and grip strength.
Clubbells circular movements offer huge advantages in terms of flexibility and in the prevention of shoulder injuries.
Many fitness enthusiasts have revived the popularity of the claves in modern times, citing aerobic exercise and safety benefits, compared to traditional free weight workouts.
In the present day there are nostalgic replicas of the original clubbells manufactured at the end of the 1800s.
With modern engineering upgrades, Indian Clubs are commonly called Clubbells.
Functional training with the clubbell
The club is fully part of the functional training that we aim to do, in order to have a strong, toned, flexible body, with strong and sought-after coordinating skills and motor skills, which can be translated into performance for the athlete and preventive and safe for the fitness practitioner.
Yes, that is, to train the muscles not only for their action (method used in all gyms and with technical errors that it carries), but above all for their function, so the purpose for which they exist, have been created and evolved.
Very briefly we remind you (inviting you to deepen the topic by participating in the scheduled functional training course) that, the function of the muscles of the hip extension chain is propulsion and, to follow, the generation of force to be transmitted to the upper limbs.
The abdominal fascia has as its first function stabilization, then as a second, the function – thanks precisely to stabilization – to transmit without dispersion (laws trauma and injuries), the forces generated by the hip.
The humeral bachelor joint, surrounded for the most part by muscles with a predominant percentage of white fibers, is a transducer of forces, that is, it supports and moves loads even very heavy, but only for a short period of time, given its unstable conformation, “choice” after years of evolution.
Functional training involves involving multiple muscle chains together, requiring strong involvement of the Central Nervous System (CNS) to coordinate movement in order to make it fluid, effective, fast, safe.
The greatest adaptation given by functional training is at the nervous level.
The coordinating capacities (balance, responsiveness, propriocection) are developed and trained as a priority over conditional capacities.
Quality in movement is sought, so as to have adaptations of functional strength (no cosmetic hypertrophy – mirror muscles), performance and preventive.
It is important to highlight the fact that with the club mainly open kinetic chain exercises are carried out, with the result of obtaining a homogeneous development over time of the upper limb that is deficient in the qualities of strength, resistance, speed, coordination.
The clubwire greatly lengthens the lever, that is, the resistance arm, and being our limbs – by evolutionary choice – members of the work with little weight, but favoring the executive speed, I strongly recommend keeping the weight of the clubbells down, focusing on the execution of the motor gesture and better coordinating all the muscle groups involved in the kinetic chain of the chosen exercise.
The Circular Strength Training CST method®
Throughout the history of the world the club has been used not only for combat, but also for restoring health and developing strength.
Records of club use date back to ancient Egypt, with the practice reaching its peak at the end of the 19th century.
Scott Sonnon, creator of the patented Clubbell®, resurrected this ancient discipline through his extensive research, experimentation and personal practice.
He has successfully integrated, evolved and refined the club into one of the most “simply sophisticated” operating approaches ever created: the Circular Strength Training® (CST) System.
Going far beyond the limited practice of old-fashioned “Indian clubs,” the CST system contains a collection of nearly 100 Clubbell training exercises® owners.
As part of this fitness movement, coach Sonnon also created International Clubbell® Sport, which attracted athletes from all over the world.
Clubbell® Training provides a unique blend of functional three-dimensional muscle development, complete and in stark contrast to the problematic limitations of conventional two-dimensional linear training.
Practicing this system revitalizes, reenergizes and reorganizes every unused and abused cell of your body from head to toe, from the center to the periphery and from the bones to the skin.
The advantages of Clubbell training® include an increase in metabolism to burn fat throughout the day, the breakdown of restrictive adhesities and calcium deposits around the joints, the release of bound tension, the generation of extraordinary energy and vitality, increased bone density and injury prevention.
CST training promotes significant gains in strength, power, endurance, endurance and overall health and longevity.
It’s the funniest you can have during exercise!
Circular strength training is a type of functional training that enhances the muscle structure of the individual, without affecting the ability to move but on the contrary, developing the fluidity and elasticity of movements.
The CST has three working modules:
- prasara-bodyflow property
The first two are generally performed free-body by combining specific movements and breathing, while the clubbell uses the clubbell in a series of fun exercises for joint enhancement.
Often inadequate or excessive physical preparation– in combat sports– that over-stresses the body, is one of the most common causes of the injury that make the effort so far in vain and causing long recovery times.
CST Circular strength training is a type of training useful both for professionals, who constantly need high levels of athletic performance and for those who simply want to keep fit.
The exercises with the club can be inserted both in the general physical preparation (G.P.P. – General Physical Preparedness) as they develop the best coordination skills, but also in the specific preparatory cycle, where the athlete performs exercises increasingly similar to the athletic gesture of his discipline and needs to maintain the quality of fast strength and resistance to strength, based on the induced stimulus.
The best clubbell
The club is a very simple tool, so the precautions to take into account before taking one are not many but to pay attention mainly:
- at the standard size
- at the weight
- and grip
There are differences that can be important for the comfort and safety of your workout.
If you don’t want the club to slip into your sweaty hands I recommend a product with a zigzagged handle or covered in rubber.
In case you already have a knurling-free club, you can solve the problem by adding overgrips used on tennis rackets.
Safety in the grip is important in the use of the clubbell.
As for the weight of the club, they exist for each arm, buy the one that suits you.
Surely it is better to start from a lower weight and then increase.
I personally train with a 12kg weight clubbell and to warm up with an 8kg one but it’s a subjective choice.
For kettlebell I use 16 kg – 20 kg and 24 kg depends on the type of training I want to perform!
You can also use weights of 6 – 8 kg because to work safely weight is important to have a weight that allows you to perform a wide range of exercises that can be performed.
It is a training that is to be integrated with many other tools such as kettlebells especially if you practice combat sports where explosive and balanced motor characteristics are required.
It is a tool that requires a specific training and that to be used you have to pay attention to safety because in any case it is a piece of heavy steel that is turned so it is important to respect the safety distances.
If you have never tried this tools I recommend you try some workouts that in the next few weeks I want to propose to start using this tool for your athletic preparation workouts.
The clubbell is certainly a versatile, practical and fast tool to use, convenient to carry, together with a kettlebell and a trx, both for personal training and followed by personal training (PT) better if used to working with athletes who practice combat sports.
The exercises with the club, as well as with the kettlebell or scree, offer the right opportunities for training to increase the performance of athletic gestures, characteristic of performance sports such as boxing but also other sports such as basketball, rugby, etc. where explosive actions with powerful and explosive accelerations are required.
The clubbell can be included in the athletic preparation of sports such as tennis, golf, fencing, martial arts, combat sports, hammer throwing, table tennis, javelin throwing, baseball, for the relevance to the tool used, but also in sports where there is a quality control of the tool.
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