Exercise Descriptions

[Matt Slaymaker]

Quick question, is the only place to find how to do Clubbell exercises on the video or in the book? I train "Renegade Style" with Coach Davies as my mentor. He turned me on to the Clubbells and my workouts have a clubbell/kettlebell section, but no real description of what I am to do. Coach D had some mpegs on his site which I learned a few exercises from, but I want to learn more. I was planning on asking for the video for Christmas...

The exercises I commonly use now are:
swings
power clean to attention
power clean to arm pit cast
power clean to shoulder cast
clean to bottoms up press
inner pendulum
outer pendulum

These are mixed with my kettlebell work. I think I figured out most, except I don't know the difference in the casts nor how to do the pendulums. I assume bottoms up press is similar to kettlebell bottoms up press.

Looking forward through my workouts, I see snatches too, but I saw a few pics in the current issue, so I have that covered.

Any help would be appreciated.

[Jay76]

I believe getting the CB Video and Book will help you out.

[Scott Sonnon]

Yes, both the CST book and video will be of great use. "To attention" in CST vernacular is Order Position and "bottoms up" is Torch Position or Press.

[Matt Slaymaker]

Wow, that was fast...

I can't fit the book and video into the budget right now. My 2nd son was born 8 weeks ago and daycare costs just doubled. That is why I wasn't getting them until Christmas...

Any insight on the differences in casts and how to do the pendulums would be great. I will still end up getting the book and video, but would like to do the exercises properly until then...

[Scott Sonnon]

Matt, describing all the exercises... would require writing a book (actually it did :lol: ).

Probably, you should contact your mentor requesting directions to the program in which you enrolled. Start scouring CST Magazine and CST Forum for articles containing examples of the specific exercises you search. If you have specific questions, don't hesitate to ask.

[Matt Slaymaker]

I really only need to know the diff in shoulder cast and arm pit cast and what a pendulum is... everything else I got so far! I will definitely be getting both the book and video in the near future....

Coach D has always been quite helpful as expected, just thought this would be a good place to get the info... I have been just skipping the exercises that I don't know, I can continue that until I the cash flow changes...

[Scott Sonnon]

Matt, unlike simplistic equipment, you need solid understanding of the essential elements of Clubbell Training before beginning (including practice in developmental techniques). If you have no CST foundation, it's better to wait until you have the CST book and video before beginning or get with your coach for proper instruction.

[Herring]

Matt,
Good to see another Renegade here.
Congratulations on the birth of your son.

Currently I'm at the beginning of week 4 in the Inner Circle. Actually awaiting this injury to heal to resume training. Maybe today.

Seeing the movements in flowing form (video) has made a huge difference in training. For example the Shield Cast, I wasn't even close from looking at the photos in the book. I predisposistioned myself for injury by not "practicing" the exercises enough. I've watched Coach Sonnon's tape about 7 times now trying to polish the movements. (Coach Sonnon if I ware my tape out watching it, do I get a replacement? :D )

Coach Davies is a wonderful resource. Coach Sonnon is correct in contacting him as well as "scouring CST Magazine and CST Forum" for information. There are mpeg's of the exercises Coach Davies gives you at Renegade Training (or there was at one time). He should be able to direct you to the file. Coach D has never failed to take the time to help me with any questions (or Coach Sonnon for that matter).

As always, if I can be of assistance please let me know. My e-mail should be in my profile. If not, just PM me here.

[Herring]

I forgot to add Coach Sonnon has a video of the "Swipe" or the Basic Arm Swing + Arm Pit Cast. It will get you an idea of the Arm Pit Cast.

http://www.clubbell.tv/clubbellsport.html

[Matt Slaymaker]

Thanks Herring! :D That was the kind of help I was hoping for! I saw all of the videos on Coach D's site before they were taken down! Looks like I am doing the armpit cast right, just not sure what the shoulder cast is. :cry: I contacted Coach D to remind him that I needed mpegs and he is having Grant hook me up. How are the IC workouts going? I had been doing a powerlifting/strongman program from Coach D before the baby was born, but after having to take time off to adjust schedules with a second child, I decided to go ahead and start the Assault on Fat Loss to drop some of the pregnancy weight :lol: I plan on completing all 16 weeks before restarting the PL program, with the goal of getting my work capacity back up and my bodyfat down. Clubbell training will still be an integral part, though!

[bob_stra]

Perhaps this is useful to tide you over till you get your vid / book?

http://ejmas.com/pt/ptart_lewis_1101.htm
http://ejmas.com/pt/ptart_dick_0101.htm

[Herring]

The IC workout are going well. I'm really excited by the diversity in this program. Coach D is really opening things up. It's going to be a great ride.

The Assault on Fat would be a great base for the PL routine. I considered that combo before IC was announced.

Shoulder Cast... Like Arm Pit cast in the beginning. --> Power Clean to Order, to Back Rest Position (CB's behind you, over the shoulders, knob pointing to the celing,) from there move to the end Position of coach D's Iron Cross (www.t-mag.com the Renegade Bodybuilding article has photos) by rotating the elbows out and extending the elbows, hold the "T" for a pause, then I reverse my steps.

It's not video but I hope that helps.

[Matt Slaymaker]

Hey Bob and Tom, you guys rock!! Oops I mean Bob and Herring. (If you don't know who Bob and Tom (bobandtom.com) are then that wasn't amusing probably.

Anyway, thanks guys. And Coach Sonnon, I promise I am getting your book and video soon. Diapers and formula are just a priority now...

[Scott Sonnon]

Matt, both of the links above, plus around 100 more are on the article page at the Clubbell website.

[Matt Slaymaker]

wow, I totally missed them... I'll have to go back and look!