| PROFILE | CLUBBELL WEIGHT |
| Average Man | Pair of 4kg Single 6kg |
| Strong Man | Pair of 6kg Single 8kg |
| Very Strong Man | Pair of 8kg Single 10kg |
| PROFILE | CLUBBELL WEIGHT |
| Average Women | Pair of 2kg Single 4kg |
| Strong Women | Pair of 4kg Single 6kg |
| Very Strong Women | Pair of 6kg Single 8kg |
A simple way to remember the difference between a traditional clubbell mill and reverse clubbell mill is the direction the elbow moves. With a traditional clubbell mill the elbow will form an inward circle towards the centre of the body, like you’re throwing a cross punch. The reverse clubbell mill is the complete opposite with the…
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The clubbell double mill combines the traditional mill with one arm and the reverse mill with the other arm. Only perform the double mill when you are proficient in both the mill and reverse mill. Following the correct exercise progressions of; two-handed exercises, single handed exercises, then doubles is imperative when performing complicated clubbell movements.
The clubbell mill is a traditional clubbell exercise and is fantastic for building shoulder strength and mobility. The clubbell mill mimics the throwing, punching movements that are required for many sports. If your goal is to develop circular shoulder strength, look no further than the clubbell mill!
The clubbell two handed mill is a set of exercises combined together to make one movement. The easiest way to practice the mill is to break those exercises down piece by piece and then put it all together again.
The Clubbell, or steel club as it is often referred to has been a training tool for thousands of years.
Ancient warriors from all cultures trained with the club to mimic chopping movements required for battle. They knew that stronger shoulders and grip meant a deadlier blow when striking an enemy and less time wasted.
With the introduction of more sophisticated body armour, training with heavy clubs also meant warriors could carry heavier weapons allowing them to pierce through stronger armour.
Martial artists from India (Kalaripayat), Persia (Pahlavani) and Russia (SAMBO) took the club and utilized it to develop strength, mobility and restorative health.
The club was originally from Ancient Greece, then made it’s way to Persia and then became popularized in India.
British soldiers that were stationed in colonial India in the 19th century introduced clubs to the west.
They used the clubs as a training tool and named them ‘Indian clubs’.
Indian clubs were widely used in Europe and America in the 19th and early 20th century.
British, Russian and US military trained with the Indian Club as part of their physical exercise regimen, and they appeared as an Olympic sport in 1904 and 1932.
But, over time the popularity of Indian Clubs dwindled with the invention of machines and pulleys.
Training became more about lifting heavier and heavier weights and less about functional strength and mobility.
In recent years, the clubbell has again gained in popularity in the Western World.
Now, martial artists, fitness professionals and athletes have begun incorporating club training into their workouts to increase strength and mobility.
