The 7 Essential Keys to Clubbell Strength Training

February 2, 2017 – 11:11 am

Hello Friends,

Many people have jumped on the Clubbell band-wagon. Hundreds of thousands worldwide have begun to use the word Clubbell as the household term for club swinging. Why? Because the Clubbell is an engineering and educational advancement on an ancient classical practice. One that has withstood the test of time and technological advancements.

So, are you a new adopter of the oldest, newest form of strength training? If so, here are seven essential keys to success with your Clubbell:

  1. Grip works your Abs. Not only is grip strength one of the indicators of longevity, but how you hold the Clubbell determines the amount of core activation you achieve. Your grip evolved to use your abs and back muscles to hold the body firm (called the Moro reflex). So, when you grab your Clubbell, grip from pinky finger first, tight to the knob, and place your second hand tight to it, with both wrists flat - neither flexed nor extended.
  2. Pull down to Push up. When you move the Clubbell overhead, always “pack” your shoulder down. This activates your lats, to protect your shoulders. Your shoulders were designed to give you mobility, but evolved to resist traction: we are natural climbers. So, in any overhead position, pull your shoulders as far away from your neck, and toward your hips as possible.
  3. Exhale increases injury-free power. Your inhale is a myth created by a fear reflex. If you don’t believe me, stop inhaling. Your lower brain eventually hijacks your supposed “free will” and forces you to inhale. Exhale is the real mechanism of power. As you exhale, motor control increases. Inhale happens merely by relaxing your exhale: sucking in the back pressure.
  4. Your Hips Rotate, not Hinge. “Hip hinge” has become a vogue term recently, because everyone wants to train “primitively.” This leads to oversimplifying your understanding to a detriment. The hips surge forward and backward (translation) and forward and backward (rotation). If you want all of your power, without injury, use both ranges.
  5. Your Feet are Strongest in the Middle. The foot was designed like a compound bow, that shoots your lower leg like an arrow; loaded by gravity and propelled by ground reaction force. If you use only your ball of foot or heel, you will never “pull the bow” to its capacity. Drive from mid foot to lift and swing.
  6. Keep Your Elbows Close. The closer your elbows are to your trunk, the stronger your arms become. The farther that they are from your body, the statistically higher the rate of injuries to the elbows (and shoulders). On all of your swings, make sure that your arm lock is established by getting your elbows solidly placed into the position of each lift and swing, close to the trunk.
  7. Be Conscious of your Coil. Just because your spine is capable of some of the most complex movements, does not mean that you should allow it to move any way that is comfortable. Comfort is often a detriment to your spine causing you to slouch. Align your tailbone and the top of your head (not the middle of your head), called your crown. Only move your spine with deliberate intention. Choose its movement.

These essential keys to Clubbell Strength training can carry over into any physical approach. They are proven technical components that deliver long-term results and eliminate most training related injuries. Focus on them next time you pick up your Clubs.

And as always, swing with purpose my friends!

Very Respectfully,

Scott B. Sonnon

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