I recently took my Clubbells
for a test ride out to
the field where I run my Basic Training classes. If you
think these are just a gimmick, like some of the other things
the snake oil salesmen push on the unwary person trying
to get in shape, you are sadly mistaken. These are truly
no-nonsense fitness tools that are a definite must have
for any fitness arsenal! Make sure you check out some of
the exercise videos
and articles on Scott's site!
Here are the exercises I did in my mini-workout
with the Clubbells:
3 sets of 20
Club Lunges: 3 sets of 15 with each leg
Bleacher Swings: 4 sets of 10 with each
To perform Bleacher Step-ups,
place the Clubs on your shoulders and step up with your
left leg first. Make sure you drive your body up with your
hamstrings and glutes, then step up, and place your right
foot on the bleacher. Step back down with your left foot
and follow along with your right. This is one complete rep!
We do these in my classes and they are a good "cardio"
addition to all the other strength exercises (like
Bleacher Squats, Bleacher lunges,
etc.) that make up the majority of the class work out.
These are done in 4-count fashion and by
the end of the 3rd set I was working up a pretty decent
I saw Club Lunges on Scott's
website done by Tom Black and they are awesome! You can
check out the movie here: Clubbell
Lunges by Tom Black. They take
some getting used to, as one of the guys in my class can
attest to, but they are defintely worth the effort to learn!
By the time I was done with
the Club Lunges, I felt that I was suffiently warmed up
to do the Bleacher Swings I had thought about when I first
got the Clubbells. Check out the pictures:
is the starting swing to get the Clubbell
moving. Keep in mind that during this entire exercise you
are trying to keep your body in an upright position by preventing
the Club from pulling you off the bleacher. This is much
easier than it sounds! Make sure that when you squat down,
you are sitting your butt back (like sitting on the
toilet!) and your knees don't go past your toes. Picture
2 is the mid-swing and I used the snap in my hamstrings
and lower back to get the Club to this position.
is deceiving because it looks like there is fluid motion
between it and the position shown in Picture 4. Notice
that my elbow is facing the camera and at this point it
takes some considerable effort to keep the Club from swinging
over and hitting me in the shoulder. This worked the
daylights out of my wrist and forearm! Hold this top
position for a split second and then slowly lower
the Club. Picture 4 is the ending motion in this
exercise and it is done by slowly lowering the Club down.
To finish the exercise,
snap the Club up from Picture 4 to the position held
in Picture 3 and reverse the swing. When you get
back to the position shown in Picture 1, your
grip is worked again because you have to control the Club
from swinging past the normal range of motion of your wrist.
Remember what I said earlier about keeping your body from
twisting to the side and getting pulled off the bleachers?
Well, you're using your chest, abs, and lower back
to keep your body straight and your entire shoulder to keep
the Club in alignment with your body. Add in the quad
and hamstring work used to lower your body and snap
it to the upright position, and you've got yourself a full-body
exercise that kicks your butt!
Don't forget that you do your 10 reps with the right arm
and immediately do your 10 with the left done by either
turning around or, in the case above, by going to the other
end of the bleachers to use my left arm. The rest time
is the time it takes to perform the swings with the opposite
arm and to switch sides. Believe me, it starts to feel
like you're getting no rest by the second and third
I hope you guys like this
mini-workout as much as I did! Thanks again, to Scott Sonnon
for bringing Clubbells to everyone and thanks
to all those that have paved the way for for guys like me
to expand upon.