4 ways to swing your Clubbells: Steel Club Workouts
How Do I Swing a Steel Club?
Are Steel Clubs Indian Clubs?
Let's clear something up first: what do you call these clubs ?!
One name we do not use to describe our Steel Clubs is Indian Clubs.
Indian Clubs refer to clubs that are wooden and weigh 1lbs, 2lbs or 3lbs - sometimes they come in 1/2lbs increments as well. Once you starting approach 5lbs, the Club will most often be referred to as a Heavy Club.
In terms of Steel Clubs though, many names are being used to refer to the same tool.
Our Steel Clubs may go by many names:
- Clubs
- Clubbells
- Club bells
- Steel Club Bells
- Steel Clubbells
- Power Clubs
All these names refer to the same training tool: a 100% Steel Club that is machined to ensure that its weight distribution is strategically unbalanced so they are "top heavy".
The Beauty and The Beast of the Club Bell is its uneven weight distribution. This makes it a versatile and effective training tool but also makes it potentially risky to an unfamiliar, first-time user.
Be cautious. Understand that a 2kg Steel Club will bring much different demands to your training task than a 2kg dumbbell or kettlebell.
White Lion Athletics Club Bells are solid, well made and durable and can be effectively introduced into your training to improve your grip strength, core strength and improve shoulder stability.
If you are new to using steel Clubbells, you should consider selecting a 2kg Steel Club and develop strength and capacity from there to avoid joint and soft tissue strain and/or overuse injuries.
Proper and appropriate training protocols should always be considered and applied when introducing a new training tool.
What are the benefits of Swinging Steel Clubs ?
The benefit of swinging a Steel Club is that you are not confined to moving in a single plane of movement as you can move in and through different planes for the duration of your training.
4 Ways You Can Swing Your Steel Club
1) The Double Steel Club Outside Swing
This exercise can be performed with symmetrical or asymmetrical loads with the Steel Clubs being swung in the "outside position".
An orthodox swing could be considered one like the kettlebell swing where the kettlebbell is swung between your legs .
The outside swing has the clubbells swinging on the outside of your legs with the same dynamic and explosive hip hinge as the kettlebell swing. Having the Steel Clubs outside your body during the swing can increase the demands of your hip stabilizers as well as your core.
2) Steel Club & Kettlebell Swing
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How to Safely Swing Your Steel Mace and Heavier Steel Maces
These 4 Tips should be kept in mind if you are thinking of starting to swinging a mace; already swing a mace; or, if you are considering moving up in weight with your Steel Mace swings.
We are very happy that Coach Harbert "Heartbeats" Egberts "The Flowing Dutchman" was kind enough to share his writing with us on this topic. The Flowing Dutchman was getting this question a lot, and it’s a good question. We are very happy to be able to share his knowledge and insight with you here.
DJ Guzda
Author
DJ is a Co-Owner of White Lion Athletics