The clubbell swing is very similar to the kettlebell swing and can be used as a transitional exercise used within a clubbell complex or clubbell flow, or as a strength and conditioning exercise.
Once you’re proficient with the Single Clubbell Rock-it, it’s time to try the Double Clubbell Rock-it. Remember, always master clubbell movements with one steel club before working with two clubbells. Use a light steel club for a warm up or a heavy clubbell as part your strength and conditioning workout.
Once you’re proficient in the Two Handed Clubbell Rock-it, the next step is the Single Clubbell Rock-it. This is a fantastic exercise for working the legs and core simultaneously.
Just as the swing is to kettlebells, the 360 is to the macebell and the plank is to suspension straps. Clubbell rock-it exercises are the foundational steel club exercise you must master if you want to get great at swinging the club.
Clubbell 360 swings challenge your core like nothing else, make sure you keep your abs tight and hips locked in whilst your shoulders are packed down all throughout the movement.
The clubbell shoulder cast is tough exercise because you have the leverage disadvantage of the clubbell, and you also have the disadvantage of having the clubbell held at a 45 degree angle away from the mid-line of the body.
The clubbell side rock-it is a foundational clubbell exercise that moves clubbell in the frontal plane whilst countering the weight of the clubbell by charging the bodyweight in the opposite direction. If you’d like to get good at heavy clubbell mills and heavy clubbell lateral exercises, the clubbell side rock-it will groove the path for…Details
The clubbell barbarian squat is a great exercise that challenges the upper body, lower body and core simultaneously. You’ll hit the shoulders, back, triceps and chest with the arm cast, the quads, hamstrings and glutes whilst squatting and the core at the bottom portion of the squat. With the two handed clubbell barbarian squat have…Details
Instructions: Perform 60-seconds of the following 10 clubbell exercises, rest 60 sec’s and perform 45 sec’s of each clubbell exercise, rest 60 sec’s then perform 30 sec’s of each clubbell exercise. Exercises: Clubbell Two-Handed Rock-it Clubbell Two-Handed Arm Cast Clubbell Two-Handed Shoulder Squat Clubbell Two-Handed Torch Press Clubbell Two-Handed Barbarian Squat Clubbell Two-Handed Flag Press…Details
Instructions: There are 3 rounds in total with 2 Clubbell exercises in each round. Then perform 12 reps of clubbell exercise (a) followed by 12 reps of exercise (b). Complete as many sets as possible in 3-mins. Rest 30 sec’s after each round and power through as AMSAP for 15-min’s. Round 1: Clubbell Alternating Shoulder…Details