In a recent training article I outlined some of the training routines I've been using with Egan Inoue and the rest of the Grappling Unlimited fighters. Many people feel that they have to lift incredibly heavy weights to develop strength but this isn't always true. Scott Sonnon wrote an article covering the superiority of Clubbell® training (article here). The big key is in Scott's first point dealing with the offset Center of Mass and the amount of weight perceived by the nervous system.

If you've never used Clubbell® then it's hard to imagine just how challenging a set of 15lb'ers can feel. This perceived weight forces the nervous system to work as if you were actually lifting a weight that is much heavier. Training in this manner, we are able to utilize lighter weights and still get the benefits of lifting heavier weights without as much potential for injury.

If you're not convinced, check out the exercise below. I show how it can be done using Dumbbells and Clubbells®. I've used as little as 15lb Dumbbells and 10lb Clubbells® for this exercise and have watched even experienced lifters struggle! Make sure you start with a light enough weight that allows you to use perfect form and then slowly add the poundage!

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Dumbbell Variation:

Stand with your feet shoulder width apart and rest the Dumbbells on your shoulders.

Clubbell® Variation:

Clean the Clubbell® to Order, Shoulder Park, and raise the Clubbells® until they are parallel to the ground.

Keep your head in a neutral position as you push your hips back. Maintain a natural curve in your lower back and bend your knees slightly as the weight stays above your toes.

It may not look like it, but your traps are going to get a hell of a workout holding the weight in this position. Make sure you don't sacrifice form for weight!

Concentrate on your glutes "pushing" your hips forward until you are back in the upright position.

Dumbbell Variation:

Press the Dumbbells directly overhead for one complete rep. From this position, simply lower the Dumbbell back to your shoulder and continue the exercise.

Clubbells® Variation:

You have two choices here. You can grind the Clubbells® directly off your shoulders to this Lock Out position. Or, you can take the Clubbells® to the Back Position and snap them out to the Overhead Lockout.