Clubbells? What do they do?

So as if the picture above isn’t enough to answer the question.  Since taking up and teaching clubbell training I am often asked what these tools do.  I suppose it’s a valid question.  After all, we all know side bends get rid of love handles right? (As if).  More on that in another post.

So I have criticised ‘Arnie-style’ training as being time-consuming, boring, with the potential to ruin posture, knees, lower back and shoulders, defo in the long-run.  Clubs however are obviously more fun because of the variety they provide.  Club training allows greater and more liberated movement at the joints to keep them healthier especially when a certified trainer like myself can make sure you have the right mechanics suited to the relevant exercise.  For a more detailed look at clubbell training check out the following link

For girls, working with lighter clubs will tone your arms a lot quicker because the basic pressing and casting movements load the arms muscles eccentrically, meaning that they strengthen whilst lengthening.  They will even help you perform some of the advanced yoga moves involving hand-balances as you work more on stabilising the clubs using your core and shoulder girdle.  Bodypump on the other hand is just another Arnie workout separating the body into individual building blocks, when we are actually an integrated system.  Scott Sonnon teaches us that we are in fact one muscle and one bag of connective tissue with different attachments.

Clubbells in a gym may look strange but look who else is training with them:

The US



So you’re not alone.  This is the clubbell revolution and allow Cesar Clavijo to explain a bit more

This video makes me proud to be part of the CST family.  Tomorrow is when I start getting back into my club training, aiming to get as proficient as Cesar in the video.  You will also see the aesthetic benefits I will have aquired through training like this.

Powerplate workout

So, I’m not the biggest fan of gimmicks and only specialise in club bell training because it is the best all-round training tool (after bodyweight).  I have said however in Purposeful Training Part 4 that a gimmick should only be used when we couldn’t have achieved the same result any other fashion.  For a more in depth tutorial on vibration training look no further than my fellow CST instructor Cesar Clavijo.  I only ever give you the best links so that you don’t have to rely on the word of a wannabee like myself

The ’60 minute workout in 10 minutes’ is obviously a marketing slogan but definitely people have reported increased core strength and greater flexibility on the powerplate.  So good to add it to your workout but depend on it, maybe not.  Here are you four exercises then.

1.  Squat jumps

Sit back, chest high, knees not going over toes? Whatever! Just go up and down however you want with a little bounce and try a few pulses for the last few seconds.

2. Staggered Push-up

My PT friend Hollie Hill calls this the ‘bra-strap’ push-up but don’t ask me why.  It is a great way for girls to get into proper push-ups as you are creating a more stable foundation to push from, hence it is much easier I believe.

3. Powerplate Lunge

The ‘powerplate lunge’ begins with the shin perpendicular to the base.  Back foot on your tipoe then take the back knee to the ground.  That ‘wobbliness’ you see with Zainab at the beginning in the video needs to be eliminated in order to train the hips to stabilise more.  Many cardio machines (EXPECIALLY THE TREADMILL) remove this function from the hips which is why 80% of regular runners have or have had injuries.

4. Plank with knee bend

So start with the plank then go for tiny knee-bends.  The trick is to keep the core still while performing that lower body movement.  You may need a buddy to hold your core still.

Each exercise on this circuit is performed for 30 seconds at a time.

Now time to view the video, so enjoy!