Are weighted clubs suitable for seniors?

What are weighted clubs?

Weighted clubs are exercise tools that, as the name suggests, look like a club (just like kettlebells look a bit like a kettle, barbells look like a bar and dumbbells look .....)

They are available in weight ranges from 1 to 2 kg to about 20 kg. They start from about 30 cm long and their length increases with the weight.  

Lower weight clubs  are best to start with for users of all ages - perhaps 2kg for the untrained person, 4 kg for the trained person and 6kg for a person who lifts moderate weight.   

Weighted club movements

A weighted club can be swung for power based exercises or moved with a greater slowly with a firmer grip for a greater strength development through concentric, eccentric and isometric muscular development. 

Unlike a dumbbell or barbell and more like a kettlebell, the weight is not distributed evenly but is distributed along the distal half of the device, which is in excess of 40 cm away from the hands. 

This weight distribution means that holding and moving a club challenges your whole body - legs, core, back, chest, shoulders, arms and grip. The weight distribution also challenges your balance. Moving  a 4 kg club requires more neuromuscular activation than does lifting a 4 kg dumbbell or a swinging a 4 kg kettlebell.    

When swung, they provide not only aerobic and resistance training but train the body to generate power.

 Exercises can involve movements can be in all planes - to the sides (frontal), to back and rear (sagittal), below and above (vertical) and across and around the body (rotational) 

 Are weighted clubs suitable for seniors?

Clubs have a number of advantages over other forms of aerobic and resistance training. 

Clubs are relatively light and easy to pick up

Clubs are available in in a range of weights which can be matched to persons with different levels of fitness. A 2 kg club is equal to 2 litres of milk in a shopping bag. A 4 kg club is equal to 4 litres of milk. 

The handle is designed to be held. Humans are good at pick up objects with handles. Picking up objects with handles, such as hammers and axes gives us a warm feeling. Weird right?

Clubs from 2 to 6 kg may thus be within the comfort zones of seniors.

(A club may be relatively easy to carry - this however, does not mean they are easy to hold during an exercise)

Clubs are suitable for muscle activation

Power-based exercises require muscle activation. The loss of muscle activation is a prime reason for the loss of muscle strength as we age.  This is not to say that resistance training with barbells and dumbbells or kettlebell training do not provide muscle activation. However, the neuromuscular activation required for swinging a 4 kg club cannot be achieved with a 4 kg dumbbell and kettlebell.

Club movements can be controlled

One major advantage of clubs is that they can be held with one or two hands and the speed of movement can be controlled. You can start with two handed exercises and then move to single handed exercises as you gain confidence and form. You can move the club slowly and practice until your form is good.

Club exercises provide a whole body workout 

Club exercises allow you to work your whole body - the muscles of the upper body (including the rotator cuffs), core muscles and the posterior chain (hamstrings, glutes and back). Even if you are focusing on particular muscle groups, whole body coordination is required.

As with kettlebell exercises, your feet remain on the ground and thus, club exercises present less stress to the knees. 

Clubs are best used outdoors

You may not want to you use your club indoors. You really do not want to break your possessions, walls, lights or fans. You also do not want to damage your floor, when you drop or put the bell down.

 

Clubs should therefore be used outdoors. This is good! Outside exercises have been shown to have significant physical, psychological benefits for seniors. 

Disadvantages of weighted clubs

Clubs are somewhat expensive. 

Here are some prices in Singapore dollars:

• 2 kg - $20
• 4 kg - $35
• 6 kg - $50

The cost goes up with the weight. This may sound expensive on a weight for weight basis as compared to dumbbells and resistance bands. However do remember, that club exercises focus on different movements, muscular power and muscle activation and hence $/kg comparisons are not that meaningful.

Clubs may not suitable for persons with shoulder mobility issues. 

Many seniors in are unable to freely move their shoulders due to arthritis. It would be best if you consult a medical professional provides if you have shoulder mobility issues before starting weighted club exercise program. 

Coaching may be required

An untrained person may need to engage a trainer. Club exercises are more complex and lying down on a bench and pushing two dumbbells. This complexity could lead to injuries. There are many online resources. But do seek help if you are unsure.

As with kettlebell users, most club users are very willing to help others if you ask.

Summary 

My view is that clubs are suitable for seniors. 

Weights can be chosen to match the level of physical fitness of a user. Weighted club exercises provide a whole body neuromuscular activation. They are also enjoyable to perform.