New Member help

[4tius]

Hello,

Can anybody tell me how clubbells compare to kettlebells ? Also what is a good size of clubell to start with (not bragging but info that is pertinent to help answer my question, I'm a competetive athlete that is a stronger than average and has good to great endurance).

I appreciate any replies.

Thanks.

[JasonE]

Let me preface this by stating that I have more experience with Clubbells than I do with Kettlebells, so some bias is to be expected. I see Kettlebells and Clubbells as complementary tools. One can take you far without the other, but your journey will be more fun with both.

Here are some of the SIMILARITIES as I see them:

- Both tools are designed to develop full-body strength endurance from the ground up.
- With just a handful of exercises, you can hit every part of your body in less time than a typical gym routine emphasizing isolation movements.
- The transition from workout strength to real-world strength is immediate.
- The body mechanics of the hip snap for many movements are basically identical.
- Both tools are excellent for a wide variety of both ballistic and grinding exercises, allowing tremendous opportunity for customizing workouts to meet one's specific needs.
- Both tools can be used singly or in pairs, with one or two hands.

Here are some of the DIFFERENCES as I see them:

- Kettlebells utilize gripping protocols akin to that used in conventional weightlifting, but the weight is offset and may switch from one side of the palm to the other. Clubbells use a variety of variable-grip protocols, and the protocols used vary depending on the exercises performed, the thickness of the handle, strength level, etcetera.
- Kettlebells use a displaced center of mass (COM) that challenges the user but keeps the COM near the grip. Clubbells use a displaced COM that challenges the user differently, and the user can vary this displacement at will by altering the position of their grip upon the handle.

Here are some of the ADVANTAGES/DISADVANTAGES are I see them:

- Because Kettlebells do not tax the user's grip like Clubbells do, it is easier to work safely with heavier weights. For most strength athletes, the grip is their weakest link, and the displaced COM of a Clubbell® makes it impossible to easily throw around the amount of weight that you can with a Kettlebell.
- Because of the displaced COM of a Clubbell, it directly builds one's grip strength and endurance in ways that Kettlebells can not. The variable gripping protocols also improves one's grip sensitivity and control.
- Because a Kettlebeller's grip is under less stress, it is easier to work a greater number of reps to get an endurance training effect. It takes longer to develop the grip endurance needed to attempt high reps with a Clubbell®.
- The displaced COM of a Clubbell changes the dynamics of the work that you do. Due to the physics of the work involved, it takes much more torque force production to handle a Clubbell compared to a Kettlebell of the same weight. For most exercises, this enables the Clubbell user to get an equivalent workout using a lighter weight than the Kettlebell user would need.
- The Kettlebell is well-designed for pressing or pulling movements requiring a heavy weight, or which require the press or pull to be maintained in a static hold for extended periods of time. It is not as well-designed for exploring extreme range of motion or multiplanar movements.
- The Clubbell is well-designed for developing strength and extreme range of motion in multiplanar movements. It is not as well-designed for extended-duration holds in pushing or pulling movements.

All that being said, many of the reasons why I see these tools as complementary should be clear now. Still, everyone has their favorite, for whatever reasons.

I have a personal preference for working with Clubbells, as using them allowed me to rehab a long list of old injuries and get back to martial arts training with a vengeance. The challenge of manipulating the weight of a Clubbell through multiplanar movements has dramatically enhanced my coordination. I also like the dimensions better, as I can adjust the resistance at will, work them on all sides of my body, and use them for variable-diameter grip and pinch-grip drills that are impossible with Kettlebells. I haven't progressed to the point that I could easily handle heavy Kettlebells, but that's okay because my immediate needs are met. If I wanted to focus more on heavier weights or static holds, I might include more Kettlebell work in my programs.

[Jay76]

4tius

As per our forum policy, please begin by first posting an introduction to your background and interests at the Welcome Mat including your full real name in the signature.

Thanks

[maxmoon]

Jason! what a nice write up 8)

max

[Scott Sonnon]

Jason,

That needs to be an article in CST Magazine! Well written!

[Connie Brown]

Great stuff, Jason!

One more area I have noticed. I have swung an 8 kg KB around for a while, and coming from the extreme of deconditioning, I think the CBs have an edge there.

Because the CBs are lighter "actual" weight and can be swung in more variable multiplanar motions, you have much more control over intensity and exertion at the lower end of conditioning, than with the KBs.

For example, simple swings with an 8 kg KB, which is about the lowest you can go, can get a deconditioned person "up there" at heart rate pretty fast. Because of the range of the swing and the heavy "actual" weight of the KB.

In contrast, the single 5 lb CB swing has more fine gradations of control over the intensity, because you can use speed and range of motion to add to, or lighten up from, the lighter "actual" weight.

[Scott Sonnon]

Christian,

The weight you select is based upon your goals with the equipment. Most strong men start with a 15lbs Clubbell.

[Scott Sonnon]

Christian,

The weight you select is based upon your goals with the equipment. Most strong men start with a 15lbs Clubbell.