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Clubbells 101Choosing and Using your Clubbells

Adam Steer, CST Head Coaching StaffNSCA-CPT NCCP 3 www.clubbellcoach.com

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http://www.clubbellcoach.com/http://www.clubbellcoach.com/

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Choosing and Using your ClubbellsVISIT THE RMAX INTERNATIONAL STORE FOR AUTHENTIC CLUBBELLS

You can see the shape by which I am victorious,but what remains invisible is the form by which I ensure victory.

The Book of Five Rings, Myamoto Musashi (1643)

The Clubbell, themost inefficient toolis themost effective. If you want your body to be the most efficient tool possible, train it with the

most inefficient tool available, the Clubbell! Clubbell Athletics forces your body to adapt to the free movement of the Clubbell in

every plane of movement. Essentially, because Clubbells don't do all the stabilizing work for you, your body learns to move more effec-

tively and efficiently. It places demands on your structure in three dimentions. The strength training machines you find in the gym are

two dimensional and extremely efficient, so you don'thave to be!

Please feel free to share this E-bookwith your friends and family. The more people who know about Clubbell Athletics the better off

well all be! Lets win back the natural pain-free mobility, strength and athleticism which is our birthright.

ClubbellCoach.com, 2009-2010 p. 2
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Why is the Clubbell the smart choice for your training?

The well-meaning, but misguided advice to do certain 'safe' movements

can actually lead to the dangerous situation in which the client may be

MORE vulnerable to injury if he/she by chance is called upon to executethe banned form of that exercise. - Mel Siff

Over the span of a few short decades, the fitness industry managed to sanitize physical culture of much of its real-world useful-

ness. The concept of the ever more efficient fitness machine made the efficiency of the human body increasingly redundant.

By chasing after the wonders of technology and worshiping the promise of quick results, we grew a culture in which fitness en-

thusiasts are happy to plug themselves into a machine and mindlessly move through the limited range of motion the device has

in store for them.

We are living in the age of muscle training, and have lost sight of movement. Muscles do not act independently, but in con-

cert. If we want to prepare, through our physical culture, for the demands of life and sport, we need to train movements, not

muscles. This is why Circular Strength Training (CST), as a Movement Art, is poised to lead us back to the future.

The signature tool of CST, the Clubbell, epitomizes the art of movement. The Clubbell is not constrained in its displace-

ment. It is free to move in every direction. And since the Clubbell is free and inefficient, as compared to a machine or even a

barbell, the practitioner must train his or her body in efficient movement in order to handle the unwieldy tool.

This is not strictly a new idea. Athletes throughout the ages have applied similar approaches to reach incredible levels of real-

world, useful strength. Strongmen of the early 20th century can be seen wielding functional tools such as George Jowetts

Fulcrum Bar. Authentic old-time yogis swung clubs and performed challenging acrobatic and gymnastic-type movements.

Ancient Greek athletes were throwing things, running and wrestling. Even today, many athletes are still aware of the benefits

of useful strength. Male gymnasts, who arguably display the most aesthetically impressive physiques of our time, train almost


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exclusively with functional and three-dimensional methods. Sadly, for some reason this is lost on the masses of gym-goers, but

not for long. At last one system has synthesized and codified the best practices of physical culture throughout the ages to form

one coherent strategy for health and fitness that carries over seamlessly to life and sport. But better yet, CST, and its tool of

choice the Clubbell, marry age-old wisdom with cutting edge science to lead us forward into the age of movement.


Clubbell, Circular Strength Training and Intu-Flow are registered trademarks of RMAX.tv Productions. Ageless Mobility is a trademark of RMAX.tv Productions.

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Choosing your first ClubbellsVISIT THE RMAX INTERNATIONAL STORE FOR AUTHENTIC CLUBBELLS

The choice of which Clubbells to purchase is an important and sometimes confusing process. They are so very different than conven-

tional strength training devices that it is difficult to make comparisons with previous experience. It is important to remember that the

displaced center of mass of the Clubbell can create torque up to 4 times its actual weight when being swung.

The Clubbell family: available from 5 lbs to 45 lbs.

Many people are reported to put their Clubbells on a scale when they first receive them because they cant believe they are not heavier.

But at the same time we cannot be scared off by the perceived weight and we must choose the Clubbell which will allow us to begin

working with it immediately and will provide long-term challenge. The following should help you make this choice.

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The Official Word From the RMAX International Website

"Ask your physician permission to begin this type of strenuous and circular resistance exercise. Physically fit adult males get

started with theBig Book of Clubbell Training, theEncyclopedia of Clubbell Training, and a pair of15lbs Clubbells. Physi-

cally fit adult females get started with theBig Book of Clubbell Training, theEncyclopedia of Clubbell Training, and a pair

of10lbs Clubbells. For both men and women, these weight selections have been challenging at first but they adapted over the first

two weeks orso andsome were even ready for a heavier size within the first month or two. Men with thorough strength training

experience and above average strength have begun with a pair of20lbs Clubbellsand women - a pair of15lbs Clubbells.

My Personal Story

My personal experience parallels the advice given above. I started out with a pair of 15 lb Clubbells. I was skeptical when I or-

dered them. After all, I had been strength training since I was in my early teens and 15 lbs sounded pretty light. But when I took

them out of the box for the first time, I was a little taken aback at how hard they were to handle. Yet with proper training and

focusing on the basics of the 7 Key Components of structure, I was quickly on my way. Several months later I ordered a

"Bruiser" (45 lbs Clubbell). Let me tell you, when I took that thing out of the box I thought I had made a BIG mistake. But

again, with incremental progression I was able to progress quickly to being able to handle the beast. Mylatest addition has

been a pair of25 lbs Clubbells. With the 15s, the 25s and the 45 I feel that I have a well-rounded gym and am able to accomplish

pretty much any training goal I have in mind. I still use the 15s as a staple of my training.

So, how do you pick your own ideal Clubbell Weight?

Unfortunately, there is no perfect answer. Of course the best course of action is to seek out an instructor near you and take a

Clubbell session with him or her before making your order. This will allow you to handle the Clubbells and at the same time re-

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ceive first hand professional advice as to which weight is best for you. However, sometimes it is difficult to find a CST Professional

in every area.

If you cannot try before you buy, your best option is to rely on your previous strength training experience. Lets start with men. If

you have absolutely no strength training background, you may want to start with a pair of 10lbs Clubbells. This could also be your

best option if you are in post-rehab and need to slowly build range strength in any one area. If you are healthy and have some

strength training background, you may be better served by the 15lbs Clubbells. These seem to cover the widest range of individu-

als. The 15s can be used effectively by men with a wide variety of experience. The difference for the advanced and novice strength

athlete, when using the 15s, will be in the exercise and protocol selections with which they begin their training. Only in very rare

instances would I suggest that anyone start with a pair of 20lbs or 25lbs Clubbells. However, athletes with a competitive back-

ground in weightlifting or powerlifting may want to consider them.

Most women should be able to start with 10lbs Clubbells. Experience in any kind of strengthening activity, including yoga or pi-

lates, should be enough of a base to allow someone to start with the 10lbs. Again, in cases of absolutely no exercise background, or

in cases of post-rehabilitation, the 5lbs Clubbells may be warranted. I know many women who can heft around the heavier Club-

bells, but it is rare for women to start with anything higher than the 10lbs Clubbells. Women with competitive backgrounds in ath-

letics may however find the 15lbs to be their best option, especially in sports known for strength or power.

Some people also choose to start off with Two-handed Clubbell training using one heavier Clubbell. If you want to immedi-

ately experience the feeling of doing heavy Clubbell work, this may be an option for you. Heavy, Two-handed Clubbell workcan provide significant core training and full-body coordination of strength. However, I tend to lean towards starting out with a

pair of lighter Clubbells for Double work (one in each hand) and then proceeding to Two-handed work later in the progression.

Some recommendations for both Double and Two-handed Clubbell weight selection are included in the following chart.


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Males Clubbell Weight

No training background / Post-rehab training 10 lbs Clubbells

Sport/Strength training background / Healthy 15 lbs Clubbells

Competitive weightlifting or powerlifting background 20 or 25 lbs Clubbells

Females Clubbell Weight

No training background / Post-rehab training 5 lbs Clubbells

Sport/Strength training background / Healthy 10 lbs Clubbells

Former competitive athlete (especially strength sports) 15 lbs Clubbells

One-handed Training Clubbell Weight

Males with no training background 25 lbs Clubbell

Males with some training background 35 lbs Clubbell

Males with extensive strength training background 45 lbs Clubbell

Women with no training background 15 lbs Clubbell

Women with some training background 25 lbs Clubbell

Women with extensive athletic background 35 lbs Clubbell

Click on a Clubbell weight to proceed to the RMAX Online Store

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How to get started with your first ClubbellsVISIT THE RMAX INTERNATIONAL STORE FOR AUTHENTIC CLUBBELLS

Thankfully, the Clubbell offers us almost limitless ways to tailor our training to suit our current needs and abilities. Exercise selection,

training protocols, grip choke depth and more will provide ample opportunities to adapt Clubbell Athletics to your current level of

strength, fitness and joint health.

The options for Incremental Progression are limitless

If you are thinking of getting started with Clubbell training, the following information should smooth out the ride a bit. But it is crucial

that you also seek out instruction in the proper mechanics of Clubbell use (referred to as the 7 Key Components). The best option is

always live training with a Certified CST Professional (search the Instructor Locator atRMAX International), but barring that, I provide a

list at the end of this section covering other self study resources that can get you started safely and effectively.

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Exercise selection

Each Clubbell exercise varies in complexity and in character. When starting your Clubbell journey, it is important to

choose Clubbell exercises that fit your own personal profile and the type of training that you wish to do. If you want to jump

directly into high volume training, you may want to choose starting exercises with a fairly low level of complexity, meaning that

it is not too difficult to consistently maintain the 7 Key Components of Structure throughout. This will go a long way to pre-

venting injury and ensuring a consistent training effect. Examples of Clubbell exercises that I use to start off many of my cli-

ents are Clubbell Swings, Clubbell Forward Pendulums and Clubbell Rock-Its.

Exercises of greater complexity may be a good choice for slow moving and low volume work, either to augment coordination,

move with load through certain ranges of motion for post-rehab work or prepare the way for more vigorous execution of com-

plex movements in the future. Such exercises may include the Clubbell Parry Cast and Reverse Parry Cast, the Arm Cast or

the Torch Press.

An individuals joint health will also be a factor in determining initial exercise choice. Any movements which cause a Rate of

Perceived Discomfort of 3 or higher on a scale of 1 to 10 (10 being the worst pain you have ever felt) must not be performed be-

fore comfortable range of motion is restored in that joint (see the Intu-Flow and Prasaraprograms). Also, high volume work

should be done with exercises that elicit almost no discomfort (note that discomfort does not refer to the feeling of exerting

substantial effort).

The very best way to start your Clubbell training is with the coaching of a CST Certified Professional. There is nothing like

the confidence that comes with knowing you have side-stepped all the guess work and are firmly established on the right track,

with the right exercises and the right program for you and your needs and goals. If you cant find a CST Pro in your area, keep

in mind that myMomentum Online Distance Coachingclients have met with great success. You canvisit my website to find

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out more, read testimonials and determine if this is the right approach to get you started on the road to better health, vitality

and strength.

Training protocol

Inextricably tied to exercise selection is training protocol. There are many different ways in which you can approach your

training. A plethora of approaches are outlined in the Big Book of Clubbell Training, so I wont be exhaustive on the sub-

ject. But I will outline how a couple of different approaches can be manipulated to help you adapt your first program to your

needs and goals.

Conventional Sets: This protocol has the advantage of familiarity for anyone who has done conventional strength training. Ba-

sically you are choosing to do a certain number of sets, each containing a given number of repetitions, of a chosen exercise be-fore moving on to the next exercise (ex. 5 sets of 5 repetitions of the Arm Cast). I prefer to have my beginning clients use this

method for any exercises which are at a high level of complexity for their developmental level or for exercises which move

through a range of motion which is still in development. This way, it is easy to maintain an appropriate volume and intensity.

Circuits: Stringing a number of exercises together, one right after the other, is referred to as a circuit. This is an excellent way

to develop both strength and the energy systems at the same time. Generally, when using circuits with beginning clients I use

very basic exercises which can be performed skillfullyunder conditions of fatigue. Circuits are quite taxing, so complexityshould only be added slowly as you develop skill and endurance.

Density Training: This protocol involves doing the same amount of work in increasingly less time. Generally, you are working

towards a non-stop set of 100 repetitions, arrived at incrementally by increasing the density of those 100 repetitions (how close

together they are). So you may start out with 20 sets of 5 repetitions, move to 17 sets of 6 and so on until you are able to achieve

the century (100 straight reps). Although this method may seem extreme, I actually like to start many of my clients off with

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Density Training, using a very simple exercise like Clubbell Swings or Rock-Its. The high volume and incremental nature of

the protocol allow users to quickly assimilate sound technique and build a solid base of General Physical Preparedness. This

lays an excellent foundation for future Clubbell training.

For a fully personalized program design incorporating the training protocols that are right for you, consult a Certified CST

Professional in your area or consider myMomentum Online Distance Coaching.

Grip choke depth

The Clubbell, with its long handle and micro-adjustable Grip Choke possibilities, provides a truly incremental progression.

The closer you grip the Clubbell to the center of mass, the more leverage you have over it and the less torque you create

while swinging it. The closer your grip gets to the knob the less leverage you have and the more torque you create. The beautyof the Clubbell is that you can make those adjustments a millimeter at a time if need be. So you never have to subject yourself

to huge jumps in load. When starting out, match your choke depth to the exercise selection and training protocol you have de-

cided on. So if you choose to doSetsof Arm Casts, select a grip depth that allows you to perform the reps you have decided on

without causing discomfort beyond a 3 on the Rate of Perceived Discomfort scale. If you are not familiar with the exercise, or

find it difficult to complete the volume you have chosen, you may have to choke up more and gradually reduce the choke depth.

If you start off with an exercise that you feel comfortable with, you may be able to go directly to Zero Choke (grip right at the

knob).

These are just a few variables that can be manipulated to tailor your Clubbell experience. This is truly the only tool which

provides you with an almost infinite potential for sophistication and intensification of skills, allowing you to benefit from it over

an entire lifetime of exercise.

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Essential resources

At the risk of beingrepetitive, the very best way to start out is with the guidance of a CST Pro. This can either be live (visit

RMAXto find a CST Pro near you) or through innovative online coaching options (visit my website to find out more). How-

ever, excellent resources are available to help you get started on your own.

Click on a title to proceed to the RMAX International Store

The Encyclopedia of Clubbell Training DVD set The most comprehensive Clubbell Training course ever created, this is the de-

finitive guide to 140 core Clubbell exercises - over 4 hours of heart-pounding,

muscle-building, core-activating routines that cannot be found anywhere else!

The Big Book of Clubbell Training Book This is a comprehensive volume containing all the basic Clubbell exercises, bro-

ken down and explained in detail, as well as reams of background information in-cluding the history of Clubbell training and the evolution of Circular Strength

Training.

4x7: The Magic in the Mundane DVD set The basic how-to program for using RMAX fitness protocols to enhance your well

being. Learn how to wisely Select, properly Sequence, and intelligently Cycle your

fitness activities for a lifetime of pain-free energy and injury-free power!

Intu-Flow Joint Mobility DVD set Intu-Flow produces pain-free, energized results without struggle, and with

only a few minutes a day. Youre as old as your connective tissue!

Prasara Instructional DVD Step-by-step guide to the 5 Series 'A' Flows from Prasara Yoga. Each Flow is

thoroughly and extensively demonstrated. Prasara, is the linking of movement to

breath and structure, to integrate movement, and thus access the optimal physical

experience of flow-state and balanced musculoskeletal structure.

Ageless Mobility DVD Instantly-effective movement program - a scientific blend of dynamic mobility

combined with simple flowing yoga...

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Bonus SectionThe Clubbell Swing: Basic Tutorial

The exercise which I find most representative of the power of Clubbell training is the basic Swing. I love the way it teaches us to gener-

ate power through our core and translate it through all the various couplings of our structure and out through our Clubbells. It is also

for this same reason that I find the Clubbell Swing to be the perfect medium for learning the 7 Key Components of Structure.

The basic Swing epitomizes the power of Clubbell Training

Each of the components is easily identifiable in the Swing, making it easy to conceptualize and then internalize each of them through con-

sistent practice. The following gives a basic tutorial on learning the 7 Key Components using the Swing. For thorough instruction on the

nuances of the Swing, reference the Encyclopedia of Clubbell Trainingor consult aCertified CST Pro.

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The Generator

I love the Clubbell swing for the fact that, when done right, you are clearly generating all of your power with your center or

your core. The main driver of this power is what is referred to in CST as Hip Recruitment. As you drive the Clubbells forward

and up, out of the Back Swing position, you forcefully thrust your hips up and forward to pullthe Clubbell along through the

movement. But in order for this forceful Hip Snap to generate any power, it needs to be connected to something. This is

where the legs come in. In CST, we talk about Leg Drive. Basically what is happening in the Swing is a simultaneous snap of

the hips as you drive with the legs off of mid foot. This connects the movement to the ground and allows us to generate force.

Back Swing Retranslation Snap Full Extension

Maintaining balance on mid-foot, I

allow the Clubbell head to thrust

backwards by engaging in deep leg

bend and allowing the hips to drop

back while I counterbalance forward

with the upper body.

As I reach the back limit of the Club-

bell, I begin to pull the Clubbell head

back forwards by pressing off mid-

foot and starting to bring my hips

forward and up.

Here I continue to forcefully pull the

Clubbells through using my legs,

pressing through to the ground, and

the snap of my hips up and forward.

At the zenith of the Clubbells arc of

travel, I should have achieved a full

extension of the hip and legs.


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The Power Couplings

Efficient Hip Snap and Leg Drive will generate substantial force, but in order to deliver that force to the Clubbell to execute

an effective Swing, we need it to transfer through several couplingswhich must be aligned and functional. The first such point,

which ties the upper and lower body together, is our Core Activation. Usingactive exhalation as our impetus, we need to

tighten the muscular belt around our midsection in order to transfer force up from the ground into the rest of our structure.

A loose core will allow much of that force to be leaked off. A pressurized core caused from holding the breath will cause a

blockage in force transfer and can be injurious to health.

Core Activation Spinal Alignment 1 Spinal Alignment 2

This illustrates active exhalation t hrough

the effort phase in order to activate our

natural weight belt of muscles around the

midsection. Allow passive inhalation as the

Clubbells moves back towards Back Swing.

Notice the naturally straight shape of the

spine while the Clubbells are in Back Swing

position.

As we drive with the hips, the s pine stays

long and strong in order to deliver force

through to the shoulders and beyond.

The next juncture through which our force will travel is the spine. All that energy being delivered through our core must effi-

ciently transfer through the spine if it is to continue on to the next coupling. For this to happen we need what is referred to as

Spinal Alignment. To achieve this, imagine stretching the crown of your head in one direction and your tailbone in the oppo-


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site direction. This pulls the spine out and keeps it aligned while maintaining its natural curves and elasticity. If we allow ex-

cessive curvature in either the lower back or upper back we will leak power in that area.

The next coupling is the shoulder area. In order to continue the transfer of force which has travelled up the spine, we need to

maintain our Shoulder Pack. This involves pulling the shoulders down (with the lats and pecs) and slightly back (with the

scapular muscles) into a tight packed position. Letting the shoulders drift up towards the ears or slope forwards will allow

power to leak out into space instead of continuing on towards its objective, the Clubbell.

Shoulder Pack Side Shoulder Pack Front Arm Lock Grip Confirmation

Shoulders are not allowed to roll for-

ward towards the chest.

Shoulders do not rise or shrug up

towards the ears.

Arm Straight. Elbow pits turned for-

ward and up.

Like a handshake or holding a remote

control. Modulate the intensity of the

grip up and down the length of you

hand.

If our force has made it out past the shoulder, the next critical component is Arm Lock. Arms should be straight with elbow

pits rotated externally (forward or towards the ceiling). This ensures that force is transferred through a strong structure and

that strain is not directed into the soft tissue, which can cause micro trauma through volume or intensity. And finally our Grip

Confirmation provides the final coupling to transfer force into the Clubbell itself. The grip should be formed much like a

handshake or like holding a remote control. The most important aspect of the grip is the to modulate the intensity and the con-


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figuration of the way you apply pressure to the Clubbell shaft. This Selective Tension on the grip will allow you to perform a

much more efficient Swing without the worry of having your grip (forearm and hand muscles) give out before the rest of your

structure. You want to think of your grip as pulsing up and down the hand like a wave. During Back Swing you will want a grip

dominated by the pinky end of your grip and during the forward swing you will want to dominate with the index end of your

grip. Also, throughout the exercise you should apply only the amount of pressure needed to hold the Clubbell in check.

During certain parts of the forward swing, you may even find the Clubbell weightless and the need to grip almost non-

existent.

Putting it all together

Start (Silverback) Back swing Thrust Zenith

Start with legs bent, hips back, spine

lengthened and balance on mid-foot.

Grip the Clubbells with palms facing

out and then turn them to neutral as

you lift the Clubbells off the ground

with extension of the legs and hips.

Allow the momentum of the Clubbells

to carry them into back swing as you

bend the legs and allow the hips to

drive backwards. Keep the spine

lengthened, the arms straight and the

shoulders down and back.

As you feel the Clubbells reach their

farthest point in back swing, begin to

forcefully drive with the legs and hips

to pull the Clubbells through. Exhale

forcefully to activate your abdominal

belt and maintain structure in your

main couplings: spine, shoulders

arms and grip.

Continue through to full extension of

the legs and hips, maintaining mid-

foot balance. Modify the grip appro-

priately as the Clubbells float at the

zenith of their arc. Make sure the

couplings stay intact for the return arc

into back position.


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Adam SteerCertified CST Coach, NSCA-CPT, NCCP 3

About the Author

My grandfather sparked my lifelong fascination with health and fitness. He simply wanted to "keep me out

of trouble" - instead he shaped the person and the coach that I am today. Sport became the lodestone of

my life. I went on to compete in Laser Class sailing at an international level, and to compete in skiing,

football and hockey, among a myriad of other sports and recreational activities.

Coaching is a natural outgrowth of athletics, and I discovered that I had a talent for it. My first coaching

passion, alpine skiing, granted me the privilege of working with young elite athletes like current Canadian

Alpine Ski Team member Frank Bourque, and now allows me to form the minds of other coaches across

Canada as a Level 4 Course Conductor for the Canadian Ski Intructors Alliance. With a background in

hockey and skiing, I soon rose from an entry-level instructor of inline skating to become the top Examiner in the International Inline

Skating Association. I've traveled the world in that role, coaching the coaches in Canada, the United States, Germany, Holland, Slove-

nia and Singapore.

Throughout my journey, Ive always sought out the best mentors and resources. This is what led me to Circular Strength Training

(CST), where devoted study and personal practice culminated in the attainment of the exacting CST Coach certification. Now, I serve

others in search of excellence. I know the path well, because I constantly test the limits of my own performance. Whether you're looking

to make your skiing more enjoyable through physical preparation, to improve your performance in whatever sport you practice, or to lose

those last 10 pounds, if you're willing to put in the sweat Ill bring your project to fruition quickly and safely with CST. Join me on my

journey by visiting myMomentum Trainingwebsite for information about my live and online training services. Or follow along in my blog

and my newsletter.

http://visitor.constantcontact.com/email.jsp?&m=1101734307908http://visitor.constantcontact.com/email.jsp?&m=1101734307908http://www.coachsteer.typepad.com/coachsteerhttp://www.coachsteer.typepad.com/coachsteerhttp://www.coachsteer.com/http://www.coachsteer.com/

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