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The Prime Method Blog

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VENUS WITH BICEPS – THE CLUBBELL

The first time I held a Clubbell® I was hooked – instant, raw power in the palms of my hands. I affectionately call them “fat-suckers”. Each club weighs anywhere between 5 and 65lbs, and you can use one or a set depending on the exercise. You swing, lift, press, rotate or simply hold the club for a full-body, intensive workout. Every exercise in the repertoire activates your core and strengthens your grip and releases your inner caveman/woman. Clearly, the weapon-turned-training-tool is a perfect fit for those of us who believe that strong is the new skinny. My coach and mentor, John Wolf founder of Wolf Fitness Systems, introduced me to the clubbell and the principles of Circular Strength Training early in 2010, and from that moment, it changed forever the way I thought about exercising the body.

The clubbell looks like an iron baseball bat. And although it has ancient roots, the modern version was innovated and designed by creator of the Circular Strength Training (CST) system, Scott Sonnon. Perfect for athletes, but applicable to everyone, its specifically engineered to target rotary and angular/diagonal strength and to develop these motor recruitment patterns safely.

You get strong in all of the ranges and planes of motion your body was meant to move in, while simultaneously decompressing and lubricating the joints. Another advantage of the clubbell is the ability to micro adjusts the “weight”. With the off-center weight distribution, if you simply move your hands closer to the center of mass, it becomes “lighter” because the leverage disadvantage is decreased. You want to make it “heavier”, simply move your hands further away from the center of mass and bring your hands closer together.

It’s a simple looking tool, but the training is very sophisticated. Because of my passion about the training system, and how challenging and fun it is, we use a variety of clubbell exercises with easy to follow progressions on our website theprimemethod.com.

Another source for die-hard enthusiasts is Dare to Evolve, where Coach Shane Heins has developed some incredible clubbell programming I have used for my clients, students and myself.

(photo of Melissa Klundby by Erik Melland)    

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