Clubbell training

Kettlebells are quickly becoming part of the strength and conditioning vernacular. However, most people have not yet heard of clubbells. They are based on a similar principle to kettlebells but their unique attributes makes them quite different. Described simply, they are weighted clubs. The leverage disadvantage of the club makes it a highly effective training tool. Clubs are a rare artifact of old-time strongman physical culture, which by the way, was also utilized by women in the U.K. as early as 1835.

“The most ancient weapon, the club, evolved over millennia into a devastatingly effective martial arts tool. Cultural martial traditions across the planet utilized the club not just for combat but for restorative health, joint strength, grip development, and specific physical preparedness.” –The Big Book of Clubbell Training.

The history of this tool spans from Russia – the Russian Bulava, which was made of iron – to Iran – the Iranian Meel, which are usually made of wood, as are their close relatives the Indian club. The modern-day clubbell is more tapered and resembles a baseball bat. It is made of steel with a black urethane rubber coating.

The development of the modern clubbell resulted from the singular intent of gaining superior physical advantage over opponents in hand-to-hand fighting and combat sports. The clubbell is well-suited, but not limited to, performance enhancement in combat athletics.

Top 10 reasons for training with clubbells:

1. Build strength while enhancing mobility
2. Increase grip strength
3. Maximize the physical ability to resist, stop and overcome the application of submission holds, joint manipulations and hold-downs in fighting
4. Address this yield-halt-overcome protocol in dynamic ranges of motion
5. Increase the ability to function at extreme ranges of motion
6. Injury prevention and rehabilitation
7. Develop dynamic flexibility
8. Cultivate explosiveness through superior conditioning
9. Approximate the range, scope and depth of the motion of throws since most throws occur at extreme ranges of motion.
10. Develop the strength to continue to accelerate throughout the movements of a throw

Clubbells were designed to target the rotary and angular/diagonal muscles, to target grip, wrist and forearm strength, and to enhance shoulder synergy.

Specific attributes of a clubbell include:

• Displaced center of gravity
• Leverage lifting principle
• Pendulum swinging principle
• Adjustable grip

Whether for combat or for health restoration or strength development, clubs are a fun and effective blend of functional, full-range, three-dimensional muscular development. Practicing this system will:

• increase metabolism
• break up restrictive adhesions and calcium deposits around joints
• release bound tension
• generate energy and vitality
• increase bone density
• injury prevention  

 But most of all, clubbell training is a fun way to regain and improve your health.