CST Essentials - What are the top Circular Strength Training® exercises?

I got this question yesterday, and thought perhaps other people looking into the Circular Strength Training® system (CST) might get some benefit from me answering it here.

What would be the 3 basic exercises for each of the 3 components of CST?  The purpose of this question is to get me started in CST.

One of your videos, suggested the mill, the swipe, and the hammer swing for the Clubbell.

What about the other two components?  Intu-Flow & Prasara Yoga?

Thank you for you time and effort.

I think it is important to make a distinction here. The Mill, Swipe and Hammer Swing are what I consider the “core” exercises of the Clubbell® component of the CST system. But they are far from basic. In fact, they are sophisticated amalgamations of simpler movements which should be learned and absorbed first.

If I had to pick three foundational movements to start out with in Clubbell® training they would probably be:

• The Swing
• The Arm Cast
• The Side-Semi

I’ll save my reasons for another post. These exercises are all found in The Big Book of Clubbell Training and The Encyclopedia Of Clubbell Training.

As to the second part of the question, rather than choosing 3 basic movements for the Intu-Flow and Prasara Yoga components of the system, it is much more apropos to suggest one program from each wing which would provide a foundation for further exploration. You see, it is impossible to single out one joint or one part of the body as being more important in your overall health than another. So we need to address the entire organism through each of the Intu-Flow and Prasara elements.

Hands down, the Intu-Flow DVD set is the place to start your CST journey. Before anything else, you need to give your joints the gift of moving through their entire range of motion in this systematic and deliberate way. You'll decompress your joints, wash them with synovial fluid, polish them, nourish them and rid them of toxins.

And at the same time you will be “re-learning” an entire vocabulary of natural movement. Use it or lose it is so true, and we don’t move our bodies nearly enough through these primal patterns which are captured so well through Intu-Flow. As you progress, you’ll move through four increasingly sophisticated variations of the program, building neuromuscular capacity and control with each passing day. If you do nothing else related to CST, you owe it to yourself to do Intu-Flow.

As an introduction to Prasara Yoga, for most people I suggest FlowFit® as an entry point. Every single person will find a level of difficulty in this flow which is immediately accessible. Yet you can spend years with this flow and continue to discover new subtleties. It moves your body through all the 6 Degrees of Freedom and it allows you to discover and practice the building blocks which will make the rest of Prasara Yoga more attainable.

Thanks for the question!  If you are just discovering CST and have a question, just leave it in the comments below.  Or if you have been around CST for a while and have some nagging point you would like clarified, I would love to help.  Just let me know.

Cheers,
Adam

Comments

[Rob]

Hey Coach,

I'm checking through my Encyclopedia of CB training and can't find the "Side-Semi" on any of the discs? Is it listed under a different name or am I going blind?

Rob

[Adam]

Hey Rob,

Check the last DVD for something like Combination Routines. Should be in there I think. BUT, I haven't referred back to the Encyclopedia in a while. If it's not there let me know and I'll take a look at the DVDs.

Cheers,
Adam

[Rob]

I see Side Swings on disc 2, but that's it.

[Adam]

Rob,

Stay tuned to the blog. I'll have something special just for you... :-)

Cheers,
Adam

[Rob]

Sweet!