Consider the simple Jump Rope, a basic hunk of rope, essential to survival situations and perfect for focused training. But you can do one better, how about a bar with about 300 interchangeable plates. That would be handy, but your bench would rot in short order, no problem, just learn to train Olympic and Power style and you can get by without a bench. As good as that might be, you can still go a step farther. How about the most basic kind of tool known, a weighted long club. Primal simplicity at it's best.
Coach Scott Sonnon once remarked he'd want to have a good heavy club and a 1.5 pood kettlebell for his island stay. Being of a similar opinion, I have to agree. I'd have to add one more thing, a solar powered computer with satellite Internet. Hey they worked a car out somehow on Gilligans Island, I can have a solar powered laptop okay.
Just consider the primal nature of an RMax ClubbellTM. Pure simplicity, heft a 15-pound clubbell, hold the handle by the end and you can really appreciate the impending workload to come. The long handle is designed so you can start by holding it high and near the clubs base. As your ability and strength increase, you can choke down and increase the load and your training effect gradually. This is known as micro-loading, and it's a stroke of simple brilliance. By the time you're holding your clubbell by the end, you should have attained a noticeable strength and agility increase.
Keep these thoughts in mind as you heft a clubbell, this is a basic tool, utilizing a direct and dynamic approach, and the benefits will take you far beyond the finite limits of machines, spinning classes and aerobics. Anyone training with clubbells needs an understanding of mobile tension and simultaneously flowing tension. This forms a lethal foundation in the core and musculature of any athlete utilizing clubs.
Prepping For Your Routine
To prep for your clubbell routine below, first do this to prep your body:
The Clubbell Swing
If you use one club, do twenty to a side. If you're holding two, it's harder, but you get it all done in one set. Try it both ways to challenge the many variations of body position, breathing and bracing.
Start with the club hanging at your side. Pronate and supinate your wrist until the club is swinging back in forth. Now get ready to breath, flow and brace in dynamic motion. As the club goes forward, you squat low, as it pulls back you raise up in very springy fashion and let the club carry past you and as it lays out behind you, your body should be into the full squat again. That 2-headed snake of a swing is a "One Count." Repeat the process, stay springy and don't let the club hit the ground. You should stay in a downhill ski racers crouch, sit back on your legs, don't let your knees track forward.
Your Primal Clubbell Routine
If you only have one tool, you might wonder if there's one good routine or combination to do with this implement on your island paradise. Well, it would presumptuous to say yes to that, but here is really great one to consider if your time on the island is limited. I mean, you have to hunt for a daily meal, gather fresh fruits and water, not to mention keeping the signal fire well fed and going. So here would be a good combined clubbell circuit to consider for your overall bodily benefits. It consists of two club movements combined with another. Start with the club hanging at your side. I urge you to learn this with one, before graduating to two clubs.
- Start in the "
Call To Order
" clubbell position.
- Armpit Cast, be sure you go into a squat motion as the club goes behind your shoulder(s). Punch up and Cast it Forward. Stop it on a dime back at Call To Order.
- Then you feed it behind your shoulder again with a squat again, elbow high and as you punch out of the deep squat you then do a
- the club should go exactly to your side, look at it as you do so. Keep your eye on it. Be sure you feel it as you move too. Pull the club back behind your shoulder, elbow near your ear again.
- Roll back to an Armpit cast again, with full extension as the club lowers and as it swings behind you, be sure to squat full out, and back up too ...
- Call to Order
- Repeat Ten Reps a side or less if you must. Choke up or down as you need too.
You can break it down, three reps for five or ten sets. Over time move up to higher reps. Twenty Reps for Five Sets would be absolutely heroic of you. That is a break down of the whole circuit of motion. You must brace the core, let your breath flow in true ROSS fashion and squeeze your abdominals and buttocks as you exert under the weight load.
Your goal is to ensure the club remains in motion in time with the squatting and extension. Keep it timed in such a way that your motion is perpetual, only pausing for the briefest moments as you shoulder cast and armpit cast. Other than that, let it flow. If you find you are having trouble with this routine. Remove the squat motions and simply Armpit Cast and roll into in a Shoulder Cast, back and forth, back and forth.
If that Challenges you, simply do sets of twelve of the Armpit Cast and the Shoulder Cast until you are very strong in both and ready to combine them. OK, where's MaryAnne with the coconut cream pie?
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