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An Introduction to Clubbell Training

Do you want to improve your ability to move and flow, like a ninja, through the busy streets of New York City? I work to navigate through the world with awareness, precision, and confidence; strength training with Clubbells has helped prepare my mind and body for just that.

Chances are, if you want to become flexible, strong, and learn to move with ease; Clubbells will be a good tool for your training.

Read on, to learn more about Clubbells’ unique benefits, as well as the way in which Clubbell drills can help you achieve strength and mobility through the learning of sophisticated movements.

 

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Club swinging is an ancient tradition, originating in Persia. There are also alternative club conditioning methods that emerged in Russia and India.

Traditionally, the Club served as a tool utilized by wrestlers and martial artists to improve: grip strength, mobility, and connective tissue support.

Although still widely used by martial artists, more recently, the Club has entered into the modern fitness world, benefiting people who would like to improve overall strength and longevity.

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The modern commercial Club was named Clubbell ® by Scott Sonnon, a world renowned martial artist, and one of the founding Directors at RMAX International, a global fitness performance-community built of teachers and students.

 

Through Coach Sonnon’s experience as an athlete and coach, he saw a need to integrate Clubbells into our present-day fitness systems, for their strength and mobility benefits, which are unlike any other tool or modality.

Sonnon developed the training method entitled Circular Strength Training, which uniquely integrates joint mobility, yoga flow, and muscle development with Clubbells.

This style of training allows the participant to balance work with recovery in order to maximize the effectiveness of exercise.

While the Clubbell is used to develop strength, it also serves to restore flexibility and mobility, while improving movement chain development and coordination.

The simplicity and economy of the Clubbells displaced center of mass creates an important leverage challenge.  The Leverage from the  Clubbell calls on the stabilization and synergy of core muscles. Holding the Clubbell activates muscular contraction of the hands, rather than resting weight on soft tissues and skeletal structure, as seen with kettlebells or dumbbells.

 

 

When the Clubbell is swinging, the center of mass can only move in relation to a fixed point of grip and body angle. In various swings, the body must adjust to the way it pushes and pulls the displaced center of mass, properly for optimal joint traction, and optimal muscle activation.    

Benefits of using the Clubbell:

  • Improved grip strength

  • Better range of motion

  • Superior force production of torque to core

  • Heightened sense of body awareness

  • Access rotational, three-dimensional strength

  • Refined posture

Stay tuned for the upcoming specialized Circular Strength Training program with Clubbells, Flow yo’ Mojo,  at Pongo Power with Coach Brie!