Simple weighted club exercises

Here are some simple weighted club exercises. Only one of the exercises involve swings. 

Weighted clubs  have an uneven weight distribution. They are often referred to as Clubbells (which is the registered name owned by Tacfit LLC - very good training company!).

Clubs are available in weights as low as 2 kg.  A 2 kg club is suitable for untrained persons. A 4 kg club can present a challenge to someone who regularly works out, without focusing on strength development. A 6 kg club is probably suitable starting point for persons who workout on gym equipment. (In Singapore, you can purchase clubs weighing as much as 16 kg).

 I have a 6 kg weighted club, and after a few weeks of training, I still find single handed exercises a challenge. 

These exercises are aimed at building that initial strength that you need to progress on to more difficult single handed exercises.


Double handed front press.


This exercise will build strength in your shoulders, chest and arms and also engage your core. Repeat the exercise at least 20 times with one hand as the prime mover (on the top) and then the other hand on the top.

Remember to keep the club to your side that is holding the club at the bottom. When the club is pulled to your body, your bottom forearm should be horizontal, your elbow maintained at a 90 degree angle and your upper arm touching your body.

Double handed - single handed front press.


 

In this progression from a double handed front press, you follow up each double handed press with a single handed press. You can hold club in the middle to enable you to build up your strength. You can rotate your body to assist you in pushing the club. 

With practice, you can slowly move your hand down towards the end of the club and also rely less on rotating your body to push the club.


 Double handed front and side press


This exercise will also work your upper and lower body including your glutes and quadriceps. 

Start with your feet facing forwards.  Push the club forward with two hands. Rotate and lunge (without shifting the position of your feet) to one side. As you stand, pull the club back towards your body, and then rotate back to your original position.

Remember to keep your back straight at all times and use your lower body to move the club

   

Double handed front press with external rotation


In this exercise, you perform a double handed front press, then with your upper hand, perform an external rotation of your shoulder. When you have extended your arm, pull the club back towards the body and rotate back to your starting position. 

You can start with your hand at the middle of the club and then slowly work this hand downwards as you develop strength.

 


Single handed swings


With this exercise, you gently swing the club from side to side using your legs to move the club. 

As you swing the club, move to squat position, with the side of your body with the club, slightly lower than the other. When you extend your hips, the club will swing to the other side. Your upper body will assist in the rotation. Keep your lower back straight and remember to use your legs and not your lower back to move the club.


Comments

Post a Comment

Popular posts from this blog

Lifting above the shoulders

Image
Exercises which involve lifting weights above your shoulders present a risk to your shoulder joint. Injuries can be acute, such as a tear or dislocation or chronic such as a rotator cuff injury or frozen shoulder. But lifting objects above your shoulders is requirement of daily living. We need shoulder strength and mobility to stay functional and active. Strong muscles supporting the shoulder joint can also protect the ligaments and bones of the upper body. Exercise selection and progression are important. For seniors, unsupervised use of overhead pressing with barbells may present a higher risk. Alternatives are dumbbells, shoulder press machines, medicine balls, sandbags and kettlebells. All of these exercise tools help keep your shoulder joint aligned in the neutral position to reduce the risk of injury due to repetitive overloaded inflammation of your shoulder joint. I prefer kettlebell presses as the lift starts from the centre line and the movement is vertical. This is a safer op
Read more

Workout: Swings, snatches and double long cycles

Image
Once again, I only had 30 minutes to exercise (plus 15 minutes to warm up). After that it was back to work. So I had to make the workout count. Here is the workout (using 16 kg kettlebells): Round Alternating swings Right hand snatches Left hand snatches Double long cycles 1 30 20 20 5 clean presses 2 30 20 20 6 clean push presses 3 30 20 20 7 clean jerks Note how I changed both the number and style of the overhead press. Such variations can reduce the tedium of exercising. I intended to increase the number of long cycle repeats to 10, but unfortunately ran out of time. 
Read more

(Tabata) timers and note taking apps to enhance resistance training

Image
  Strength/resistance training is essential for good health and longevity. A loss of skeletal muscle mass leads to immobility and loss of independence and is linked to a decline in our immuno-resiliance, increased susceptibility to infections and chronic inflammatory diseases such as type 2 diabetes, cardiovascular disease and cancers. Two key concepts in strength training are intensity and recovery. One consequence of an intense workout is delirium. Delirium is a disturbance in our mental abilities.  Intensity Intensity is a measure of how hard we work during an exercise. Intensity is a function of the load, the number of repetitions and the length of the workout. As we age, we may have difficulty increasing the load, but we can still continue to maintain and develop strength by increasing the number of repetitions and the length of the workout. Recovery Recovery is the period that our muscles are give to rest in between each set or in between each workout. For this discussion, we foc
Read more