Suggestion from Clubbell Coaches...please!

[Robert V]

Guys,

Some of you know that I had surgery to remove bone spurs on both of my elbows this past spring. I've been able to keep up my BodyFlow personal workouts and classes, I only have trouble doing any of the "De-sissified" Pushups(yes, I'm a sissy) and Quad hops.

It's been an interesting growth development since I've had to use a lot of creativity to get around my recovering elbows. It's really challenged my imagination.

My problem has been my limited Clubbell workouts.

I have a problem doing any movement requiring flexion at the elbow.

I can only do very limited movements with a 5lb carpenter's hammer and swinging movements with my 15lb C-bells.

Oddly enough, I go to the gym every once in awhile(once every couple of weeks) and I can still push some major weight. (That's what BodyFlow will do)Yet, the Clubbells are a different animal.

What I need are sample short routines that do not require major elbow flexion, but will give me a good overall workout and will help me on the way to recovery.

Thanks,

Robert

[Scott Sonnon]

Robert,

If you intend on still training with your Clubbells before you recover completely, the Rock-it Drill (AKA "Hydra"), the basic swing and Circles (Frontward, Backward, Inward, Outward) require elbow lock for proper form. Singles or doubles.

But perhaps it would serve you better to lay off the weight until you heal the area totally so as not to compete with convalescence.

[Robert V]

Thanks, Scott

The Hydra has been all I've been doing with the C-bells, as well as, snatches and cleans.

You are such a man of reason.

I've been getting down right sick reading about all of the great things you guys have been doing with C-bells. And you and Doug just blow my mind.

I guess I have to practice what I preach to my students. "Compassion" and "non-harming" for myself.

[Scott Sonnon]

Robert,
Allow me to be direct since we are friends. I've put on 23 pounds of muscle in four months. That mass comes with a price:
Vigilance against overtraining.
Diligence to recovery training. Now, here comes the shock-value statement. Although this meat feels comfortable, there wasn't a "need" for it. I didn't intend to put on mass especially considering the greater the mass, the greater the responsibility to keep that muscle free from over-tone & Fear-Reactivity. I gained this muscle as a by-product of preparing for Olympic Clubbell Sport.

I tell you this because if you're not training for anything specific at this time, then perhaps it would be prudent to continue with Body-Flow (Biomechanical Exercise, Kinetic Chains, Vibration Drills and DROM Drills) exclusively until your elbows heal completely from surgery.

You may as an alternative dedicate your time to practice with unfamiliar Clubbell exercises (low volume, low intensity, low density, high attention to form.)

I don't suggest high volume or high intensity even with elbow locked exercises until your surgical procedure heals due to the multi-joint muscles activated by your grip. This may (and I cannot know for certain) aggravate the area.

Also, I suggest that you drop the Snatches since there still exists elbow flexion. Substitute swings to Top Position maintain elbow lock the entire trajectory.

[Robert V]

Scott,

You know it's that darn "ego". I saw your transformation. I've seen Doug's.

The "BodyFlow" has been a considerable part of my life. It's allowed me to maintain a physical stature I contructed with pure weightlifting. ( I still find that fact very hard to understand and I'm still trying to figure out how that can be)

But, I would like to do more than maintain. Yet, I've been a little afraid to hit the weightroom hard again. I fear "mass" now, somewhere in my mind I equate it with "limited range of motion", since there are still many yoga poses that I have trouble with, due to the mass I gained in my previous physical life.

Seeing you gain strong flexible muscles with C-bells seem to be a solution for my problem.

It's ironic that as I write this I see the real solution.

"Why do I want to do more than maintain?"

It's that evil demon called "ego". I thought I transcended it, but I guess it's an on going battle for all of us who are use to hard training, oppose to smart training. I spent too many years catering to the ego. More strength, more power, more, more!

I'm still in the infancy of my Renaisance and I guess it's easy to fall back.

A few weeks ago, one of the leading yoga teachers in Michigan, asked be to be in her "Yoga Play" video. I did, but I was apprehensive for I thought I could of been in better shape. Now, I have offers to do my own video and I'm even more hesitant for I feel I really need to "look good" to represent the program on video.

Those feelings go against everything I try to teach my students.

I reread "BodyFlow"...again, Friday night. The part that stood out to me was your own story, your own struggles and addition. I think I need to read it again.

I didn't expect to expose all of this, but thanks.

[Scott Sonnon]

Amigo, you're preaching to the choir. It's a reality that there has been a much more massive influx of interest in Clubbells since seeing the empirical evidence (and for CST Instructors, understanding the science behind the Clubbells superiority) at producing lean, agile, coordinated muscle mass.

But the media bombards us with the insistence that muscle for muscle's sake must be healthy and 'good.' That is just not the case. Not all muscle is created equal, and more is not necessarily better.

I must deal all the time with people wanting to judge me on my appearance rather than my performance. The bottom line is that you need to do what you need to do in order to look in the mirror at night and sleep soundly. Whatever that is, no one may rightfully judge you.

And the confidence in yourself and your performance comes through on video, amigo. Be yourself, because you're one helluva'n athlete, with an incredible insight into the human condition and a diverse array of talents.

[Robert V]

Thank you.