What Are Clubbells And Why Should I Bother About Them

Updated 2 May 2013

Introduction

Clubbells are weighted clubs. They are a weight training equipment. However unlike conventional weight lifting, they are also well suited, and even more so, for swinging and leverage exercises.

UFC Champion Andrei Arlovski with the Clubbell (image courtesy of Rmax)

History

Clubbells have their roots in the ancient strength & conditioning systems of Indian, Persian and Russian club swinging. Heavy clubs have unique features which conventional weights do not have, as such swinging heavy clubs have very different and unique benefits which conventional weight lifting do not offer.

Main Feature: Leverage, and Its Benefits

The first thing you notice when you pick up a Clubbell is that they feel heavier than their weight. This is due to the large displacement of the centre of mass from the grip, which could be up to 3 feet away.

For this reason, in lifting movements eg. torch press, it is much much harder to keep it stable, compared to a kettlebell bottom up press. Even 15lb can pose a tough challenge for a seasoned lifter.

There are also unique leverage lifting movements that can't be done with a balanced weight like a dumbbell, like the front leverage press.



For the same reason, Clubbells can be swung and great torque can be produced by swinging them. As the speed of swinging goes up, the torque experienced by your body goes up by a factor of two (ie squared).



Micro loading adjustable. Just adjust the distance of your grip from the centre of mass and you have adjusted the resistance instantly, without plate changing, shot filling or other hassle.

Other Features and Benefits

Slim profile: can be manipulated around the body safer than other larger diameter equipment like dumbbells or kettlebells, going through the 6 degrees of freedom with less chance of hitting your body.

Slim profile: can be placed in the back position without danger of hitting your back or your head which can happen if you try to do the same with dumbbells or kettlebells.

The back position (image courtesy of Rmax)

Longitudinal grip: in swinging movements, when the Clubbell is in line with the arm, the grip goes through the fingers rather than against the fingers. This stimulates sensitivity in the grip (selective tension) and is harder than a conventional transverse grip.

Conclusion

The Clubbell can be used to replace most movements that are possible with dumbbells and kettlebells, this include swinging, pressing and exercises which go to the back position.

However some movements like the press cannot be done with the Clubbell without too much grip involvement. For safety, one handed high rep torch pressing is definitely not recommended.

Choose the right tool for the right job.

To get started with Clubbell training, check out TACFIT King of Clubs:

To get Clubbells in Singapore, contact me and i'll get you in touch with the local supplier.