Clubbells (AKA Indian Clubs).WHAT IS A CLUBBELL? If you don’t know what they are, essentially they are a weighted baseball bat. They are believed to have originated out of ancient Persia and are an excellent piece of Functional Fitness equipment. Like Kettlebells, they are not cheap. However, I have instructions in the free ebook, The Low Cost Gym, to make your very own for incredibly little cash.
The pic above shows my arsenal. As you can see, I simply used cheap, toddler plastic bats. Total cost for all 8 is a whopping $45! They are filled with either cement or cement and sand. I sprayed painted the weights on each, which range from 6 pounds until 14.5 pounds. WHY CLUBBELLS? I can actually answer this one quickly. Exercising with Clubbells is low-impact, core-centered, and tri-planar. Low-impact because, if you use them right, they do not put a lot of stress on your body, while developing neural-muscular connections, range of motion, endurance, and strength. Core-centered because the vast majority of movements done with Clubbells activates your core muscles to help you maintain stability while swinging weight off center. Finally, they are tri-planar, meaning you are moving your body in all three planes (coronal, horizontal, and sagittal). I had found two guys who have great video demonstrations of Clubbell exercises, so I didn’t have to film myself doing any. Check out the links below for the videos of the exercises I use here at Kemme Fitness. Alternating Shield Cast Barbarian Press Barbarian Squat Front Circle Front Pendulum Front Swing Hand Switch Inside Pendulum Lunge Walk Mill (short for windmill) Mill (another version) Outside Pendulum Rear Lunge Pendulum Side Lunge Pendulum Side Semi Side Swing Swipe Torch Press Turkish Get-up Two Handed Press In fact, Clubbells are one of the four pieces of equipment needed for the free 12-week program, K-Element. That is a great place to test out your new toys! Let us know if you have ever tried a Clubbell. What did you think? Do you own one? Have you made one yourself? What is your favorite Clubbell exercise? Or how about your favorite workout?