Light, Mid and Heavy Exercise Club Training

In the quest for knowledge and tools to help our strength, the barbell is just one way. There are a wide variety of tools at our disposal to assist with getting stronger, prehab, rehab and general training.

One such device is the Exercise Club.

Don Giafardino is the owner of Adex Developmental Clubs, an adjustable exercise club. I asked him to write a little something about a tool that I, quite frankly, do not know too much about.

Whether you call them clubbells, Indian clubs, or how I prefer – exercise clubs, they are invaluable to total body conditioning. As you extend an exercise club away from your body’s centerline and feel your core engage, you know that the whole body will feel the benefits of this type of training. After all, exercise clubs have been around for centuries and for good reason; they work.

While some disciples preach using the lighter weight clubs (1-5 lbs) which free up joints and increase mobility, there are others who love the feel of the powerful, full body movements of a heavy club. Everyone has their favorites but it is necessary to train with both heavy and light exercise clubs. Total body conditioning is the goal and activating all of your receptors is a big step in this aspect.

Having a few different weight clubs in your training arsenal is akin to having a turbo placed on an already high performance engine. The coordination and mobility that is developed during fast, high rep multi-joint light weight club movements become evident in daily motions. Trainees using light clubs regularly will find that they become more graceful and agile. Long before the movements are mastered, the benefits become evident which carry over into heavy club training.

The term heavy is relative to the trainee, not the weight. Never let anyone tell you what heavy is. Form is crucial in exercise club training. Just as it is in weight lifting, it is easy to get injured using poor form swinging the clubs! Heavy clubs will build a controlled explosiveness for the trainee that comes from the core out and the ground up. When a trainee uses a heavy club in the circular patterns the muscles contract and relax throughout their natural, complete range of motion. Movement in this manner stimulates more fast twitch type 2b fibers and the median 2a fibers because of the greater range of motion offered by club exercises over weight training. Adding an exercise club program into an existing training regiment will boost the total performance of the trainee.

Mid weight clubs undoubtedly build endurance and mobilize joints. A great way to accomplish this is to each set for as many reps as possible in a given time. A good beginner starting time is 3 minutes then work up to a longer duration set or multiple sets. Make sure that form for the exercise is proper to avoid possible injury. Think of it as jogging for your arms.

These examples are to get the word out about exercise club training. The benefits mentioned above are only some examples of what the clubs can do for you. There are multitudes of exercises on YouTube with some great instructors putting the clubs through the paces. Some of the better are Scott Shetler, Shane Heins, and Scott Sonnon. Get some clubs, watch their videos, practice the movements and get the edge over your competition. And remember, the biggest challenge is life itself-stay healthy!


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