What does the Clubbell Mill "do"?

The other day, I was faced with the question of what exactly the Clubbell Mill "does."  I take the question to mean "what muscle does this work?"  This of course is the question we have been trained to ask by the mainstream fitness industry over the past 20 years, so it is hardly surprising.  However, armed with a full understanding of how the human locomotive system works, it becomes a somewhat different question. 

The parts of the body do not, in fact, work in isolation.  Instead they work in concert to create movement by pulling over large swaths of connective tissue known as the myofacial matrix.  This web of tissue surrounds and gives shape and function to the entire musculoskeletal system.  So when you ask what an exercise "does," the question becomes much more broad and inclusive.

It is hard to say exactly which muscles get "worked" by the Clubbell Mill.  Although the day after a run at the Trial-by-Fire you may be able to come up with a few good candidates... ;-)

However, if you look at the movement instead of the muscles the picture becomes much more interesting.  We can think of any exercise as existing on a spectrum of complexity.  On one end of the spectrum resides isolation and on the other exists integration.  Circular Strength Training® encourages and facilitates the migration of our training towards the integrative end of the spectrum.  And the Clubbell Mill is an excellent example.

For anyone who is not familiar with the Mill, here is a short Clip using a 25 lb Clubbell.

So back to what it does.  The most evident movement pattern which can be seen on casual inspection is the spiraling or coiling action similar to pretty much any throwing action.  So the Mill develops the strength and coordination of the sequential delivery of force along what might be called the Spiral Line (reference Thomas Myers' Anatomy Trains).  This kind of sequential spiral, from the ground up through the hips, torso, shoulders and out into the arms can be seen in a myriad of movements including throwing, punching, swinging a bat, taking a slapshot, etc.

Next, you may notice a dynamic "lifting" motion to bring the Clubbell Head back up towards the shoulders at the end of the bottom swing.  This is much like a Clean movement performed to the side, but on an object already in motion.   Going back to the myofacial lines from Anatomy Trains, the Front Arm Line as well as the Lateral line on the same side are activated through this motion.  And the same qualities are going to be transferable to things like lifting a heavy object to your shoulder, retranslating force laterally (think a ski turn or sharp turn in hockey) or even initiating a throw in judo.

As the Clubbell swings through Back Position, you will also notice the creation of stability through muscular resistance in an extreme range of motion in the shoulder.  Clubbell exercises like the Mill allow us to take the mobility we develop through programs like Intu-Flow and put it under progressive and incremental load.  By building the driving forces necessary for either resistance or force generation in extreme ranges we reduce the risk of injury when we are forced into such ranges.  In this case you can see the utility for a grappler or any kind of thrower (pitcher, javelin, etc).

I really like a pithy quote I once blogged about from coach Charles Staley. 

I was mid-way through a power clean session when a well-meaning but hapless inhabitant of a nearby Smith machine asked "Hey- could you tell me what muscle that works?"

"Ya know when you're, say, on a football field, and someone throws you the ball, and you sprint and catch it?" I replied

"Sure"

"It works that muscle."

I think that sums it up pretty well.  There are so many other things that the Mill potentially trains us for.  The three things listed were those that came to me off the top of my head, but the list is far from exhaustive.  The point is, when you are looking at what an exercise does, look at the movement rather than the muscles.  Look for the patterns.  And above all, when choosing exercises, migrate towards the integrative end of the spectrum when possible.  Train to sprint down the field, turn and catch the ball. :-)

Comments

[Brian]

Another fine article, Coach!

[dean]

The mill more than any other exercise I know of increases punching power, I have recently torn a heavy bag completely down from the violent force of a right hand. Shearing a steel S-hook, I have witneses. Best punch exercise period DO MORE MILLS