LOL- Got my clubell today!!

[jimmy23]

Got my 15 pound CB today. I had posted earlier asking if 15 pounds would be enough for a strong guy like me, and I reluctantly got one because so many posters assured me that 15 was more than enough to start with.

They were more than right, this thing is HEAVY!!! I thought I was a strong guy, but I can barely hold onto the sucker , and thats gripping it way up high on the handle.


The good news is, I have a LOT of room for improvement, thansk for the advice everyone!

[jimmy23]

Ok quick update. Did my first training session with the clubell. Since I ordered the training tape a few days after I ordered the clubell, I did the Gama cast detailed in this months Circular Strength magazine. My shoulders, grip , and upper back recieved a wonderful burn! One thing I really noticed was that my shoulders felt the load throughout the joint, in every direction. Unlike many barbell and dumbell exercises Ive done where the shoulder feels the workout in one area or another, this time the whole joint felt it.

Im pretty excited about this, more shoulder stability is something I can really use.

[Scott Sonnon]

Welcome to official Knuckledraggerdom, James! I look forward to reading your insights and continued progress.

[Doug Szolek]

Glad to see you're enjoying the Gamma Cast, James. And let me second Coach Sonnon's Welcome.

Looking forward the hearing all about your dicoveries and helping as needed,

[jimmy23]

How fast should i aim to do the Gama cast? Should it be slow (once I get the skill down) or should it be an actual swing motion?

I got my video today, and did 3 sets of ten swings for each arm. My grip weakened pretty quickly , althoguh Im sure that with time it will improve.

How often would you suggest a beginner like me work the clubell? I know that is a very general question, but any hints or advice would be greatly appreciated.

[Scott Sonnon]

James, the basic guidance in Clubbell Training for Circular Strength (p162) for beginning Clubbell athletes is to take 5-10 sessions of up to 3 exercises and do 5 sets of 5 repetitions (and can be spread throughout the day). Focus on PRACTICING technique rather than TRAINING attributes. Sync up Performance Breathing and all of the Selective Tension nuances.

[jimmy23]

thanks coach :)

[Doug Szolek]

Jimmy, speed in the Gamma Cast is going to determined (at least initially) by your skill in it. Once you spend a few sessions, really feeling out the technique and finding your groove for it, then you can grind it out as slow as possible to train strength/Functional Hypertrophy, or you can sort of "bounce it" from Order into and out of Back Position at a relatively faster pace. This would enable more of them to be done and so your training would then move into muscular endurance range. If your looking to increase the sophistication of the movement a bit to train the attribute of coordination, then I'd suggest setting up a pattern to work through where you alter whether your changing sides in the front or back every few reps or in some sort of escalating sequence.

Your options are as limited as your imagination and your training goals. But like I said before, before you train, you've got to practice the skill.

Let me know how it goes,

[jimmy23]

I love this forum, thanks for the help :)