Clubs were traditionally melee weapons and earlier people used to train with them to improve their performance in the battle. However, they are becoming increasingly popular nowadays. More and more people are using clubs nowadays because trainers and physical therapists have found the benefits it can offer. It is an incredible tool for improving performance and recovery and so it is becoming more popular.

Types

Athletes generally use three different kinds of clubbells. Each of them has their own benefits. There is an Indian club which is used by Indian wrestlers and bodybuilders. It is good for warming up, increasing rotator cuff strength and rehabilitation and prehabilitation of injury. There is the club bell which is good for endurance workouts and core strength. There is the mace which is good for upper back and scapula, rotational torque and developing strength.

Benefits

It provides extreme range of motion along with variability of weight distribution. Both these factors are very much important and effective in improving the internal stabilizing muscles. The exercises also help in lubricating the joint and improve overall health of the practitioner. It keeps you healthy and well lubricated so that you can function better in your everyday life.

Training with clubbells mostly focuses on different kinds of swings. Since they can move in multiple planes of motion, it can offer benefits which other equipment in the gym may not be able to provide. This multidimensional training can be used to improve a broad range of movements instead of just focusing on a few muscle groups. Since we live and work in three dimensions, the training should also be able to reflect and enhance that. With the clubbell, you’ll be able to integrate your body with complex movements. It is also important that most of these movements are applicable in the real world.

The clubbells are very good tools for warm-ups and to strengthen the stabilizer muscles of the rotator cuff. You can perform high repetitions with these clubs. There are also good for warming up the shoulder girdle before you go for any type of overhead press or snatch. There are good for therapeutic use for people who have just come out from a shoulder injury.

They are also very good tool for building strength and endurance. Especially if you need strength and endurance in the grip, forearm and core. It is also possible to incorporate them with barbell workouts. You can use different types of club bells to get different types of benefits for different body parts.

When you use club bells, there is no fear of under developing some of the areas of your body. When you specialize too much in specific exercises and movements, it helps you to develop certain areas but the problem is that it may over develop some areas of your body and under use some other parts. So if you want to develop different parts of the body not touched by the general workouts, club bells can help you to do that. Since you are developing those underused areas, and developing other planes of motion, it will keep you away from injuries.

Club bells are a great tool for grip strength, and shoulder and back development and rotational and lateral movement training. They are also very good for whole-body strength integration. Moreover they fill a gap in strength training which no other tool can do.

Clubbells are a versatile, durable and practical fitness tool. It has advantage over other weight swinging tools due to its innovation and design standards.

References

1. Clubbell 5×5: Six Degree Strength
2. Exercise and Physical Fitness
3. Guide to Physical Activity