I received my 15lb Clubbell® over two months ago. I had difficulty handling it at first. I didn't know where to start so I reverted back to my old training.
I used Deadlifts and Squats as my GPP. I saw great gains initially but felt like the risk of lifting heavy weights/structural damage were starting to catch up to the benefits of continuing this type of training.
I moved to Hang/Power Cleans for GPP because I could handle less weight and still be challenged. There was less wear and tear associated with the Power Clean and I had the benefit of training explosively.
I’m considering using even lighter weight bearing exercises for the long run. I’m gravitating towards doing bodyweight exercises, clubbells, and kettlebell snatches.
It's gotten a lot easier to handle my Clubbell®. I think at first I treated CST as a arm/forearm exercise. Taking what I've learned from Power Cleans, and envolving more of the hip drive/snap and legs, it's been easier for me to do swipes. I like how clubbells works the rotational aspect of training, something that traditional weight training doesn't cover very well/at all.
I also feel like in the long run, CST will be beneficial. There's not much wear and tear (structural damage) and it strengthens the shoulder girdle in all dimensions.
My new program will consist of:
GPP (1-2 days/week)
KB snatches, Lunges (w/ pinch grip plates), Pistols (4 corner style), Glute Ham Raises
Farmer’s Walk (w/ pinch grip plates), Bar Hang (stretch spine out)
Plate Curls, Shoulder Circles (Warrior Wellness style w/ pinch grip dumbbell [8lb])
Back Extensions, Bridges/Planks (w/ added resistance)
Weighted Jump Roping, Squat/Scissor Jumps
CST (1-2 days/week)
Pendelum w/ Lunge