Clubbells are safer than an Ab Roller

Clubbells are getting more and more popular.  Just this week, they were featured in the Daily Apple.  But they are still new enough that they are met with skepticism.  Many of the comments I hear, either on the aforementioned blog or in the gym, center around the safety of working with Clubbells.

The fears expressed about working with Clubbells follow the same logic as those who are scared of the squat.  As with anything, if you do it wrong you can hurt yourself or others.  And to do it right you need to take the time to learn the requisite skills and safety precautions.  Most people don't bother to take the time to learn the skills, which is why we park them on ab rollers and chest press machines.  The fitness industry does this to "keep them safe" (read keep them from hurting themselves in the gym and sueing them).  But in reality they are increasing the likelihood that they will hurt themselves doing something else, because the trainee is not learning to control movement in 3 dimensions and through the 6 Degrees of Freedom.

Consider the words of the venerable Mel Siff.

In fact, the well-meaning, but misguided advice to do certain 'safe'
movements can actually lead to the dangerous situation in which the client
may be MORE vulnerable to injury if he/she by chance is called upon to
execute the banned form of that exercise.

Because Clubbells and other full-body exercise methods take the trainee through a full spectrum of movement possibilities, they are actually working to armor him against future potential for injury.  But again, the caveat is that these methods take care in the learning and in the execution.

Hopefully the following video sheds a bit of light on what Circular Strength Training is all about.

Clubbells & Circular Strength Training from Adam Steer on Vimeo.

Comments

[lorenzo damarith]

hello,

nice interview coach steer. did some clubbell swinging for the first time yesterday at coach jones' flowbox seminar. it was both easier and harder than imagined! it was great! only did the 10's though.

thanks

[Adam Steer]

Hi Lorenzo,

Thanks for visiting. By all accounts, from what I've seen on the RMAX forums you are delving deeply into your physical culture and the methods of CST. I am sure you will love the journey. Let me know if I can do anything to help.

Cheers,
Adam

[Dr. J]

Interesting, a few years ago, while learning the speed bag from an 88 year old ex navy champion boxer, he suggested using clubbells as a workout tool.

[Adam Steer]

Hey Dr J,

Clubbells have been around for a VERY long time and have a deep history in the physical culture of many fighting arts. It's not surprising that an old boxing coach would know about them. The most famous example would probably be the wrestlers in the Iranian tradition training with the Meel.

Cheers,
Adam

[Jeffry Larson]

Its exciting to see the CST system being exposed to more and more people, especially in big metro centers like NYC.
Once they see it and understand what it is about they can't help but appreciate the vital benefits CST offers!

Jeff

[Yavor]

Club bells seem cool. There is an old kung fu movie - the 36th Chamber of Shaolin. In it a monk goes through vigorous training. One of the challenges is to hold a super long spear at arms length. Because of the long lever this feat is super tough.

Are club bells using leverage in this way?

[Adam Steer]

Hey Yavor,

Thanks for dropping by. I haven't seen that one... But it sounds like similar principles are being used. The displaced center of mass of the Clubbell allows it to be used for all sorts of different leverage challenges. And it also makes the Clubbell seem immensely more hefty than its scale weight.

It is a great tool for this kind of grinding exercise which forces you to recruit the core. But where it really shines is in the swinging exercises where it can reach up to 6 times its true weight in perceived load (due to inertial forces).

It is a great alternative for building impressive strength and functional muscle without the contrived look of bodybuilding oriented exercise.

Cheers,
Adam

[Yavor]

I see. I guess when you swing them it sorta resembles the action of wielding and axe, a sledgehammer or a sword.

Now it sounds even cooler :)