



After dumbbells, barbells and kettle bells, you should also know about Clubbells. Clubbells are weights shaped like a baseball club and look like bowling pins. With the bulk of the weight on one side of the club and the grip being on the other side, clubbells are used for muscle definition and toning.





Clubbells and kettle bells are unique from more traditional strength training equipment because they involve leverage, momentum, torque and traction except clubbells give more rigorous training than the kettlebells. Club training is a unique form of exercise with weighted clubs (or Indian Clubs as they are often known) which effectively blends strength and cardio based exercise making it a highly efficient form of training.





Some of the best clubbell exercises include:





· All swipes variations (e.g. front swipe, side swipe, 1-handed, or 2-handed) All swipes variations (e.g. front swipe, side swipe, 1-handed, or 2-handed)

· Mills (and all variations) Mills (and all variations)

· Hammer Swings (and its building blocks, e.g. side rock-its, side swings, side semis, etc.) Hammer Swings (and its building blocks, e.g. side rock-its, side swings, side semis, etc.)

· Gama Casts (and all other casts) Gama Casts (and all other casts)

· All leverage presses and holds (e.g. flag press, leverage press, etc.) All leverage presses and holds (e.g. flag press, leverage press, etc.)

· Arm Circles (i.e. inside/outside/front/back circles in both directions) Arm Circles (i.e. inside/outside/front/back circles in both directions)

· Clockwork Squats & Barbarian Squats Clockwork Squats & Barbarian Squats

· All lateral swings (e.g. side rock-its, side swings, side pendulums, side swipes, etc.) All lateral swings (e.g. side rock-its, side swings, side pendulums, side swipes, etc.)

The clubbell has a far superior design and higher quality standards over other weight swinging tools.

Pendulum Swing

Hold the clubbell in the right hand, swing it down and out to the left making a half circle. Catch the Clubbell and then swing it in the opposite direction and catch it again. Go back and forth with each arm for 10 repetitions. This is a great drill for loosening up the shoulders before and after workouts.

Shield Cast

This exercise noticeably increases the shoulder stability and reduces armpit fat. Hold the clubbell in one hand with the bulk of the weight in front of your face. Then raise your elbow above your head and take the Clubbell all the way around and bring it back to the starting position. This move had a real primal feel to it and requires a good amount of coordination. Go light and ease into it to avoid hitting yourself in the face. Do a few sets of 5-10 per workout.

Double Arm-Pit Cast

This exercise really hits the rear deltoids and a few muscles that you did not even realize that you had.

I experienced a noticeable increase in shoulder size especially the rear deltoids after doing this exercise for only a week. Similar to the single Arm-pit Cast, this exercise is also great for shoulder stability. While it is not a triceps exercise, I found that this exercise really pumped up my triceps. Hold the clubbell in one hand with the bulk of the weight hanging down.



