Clubells 101

Clubbells 101
Choosing and Using your Clubbells

Adam Steer, CST Head Coaching Staff
NSCA-CPT • NCCP 3 • www.clubbellcoach.com
1
Choosing and Using your Clubbells
VISIT THE RMAX INTERNATIONAL STORE FOR AUTHENTIC CLUBBELLS
“You can see the shape by which I am victorious,but what remains invisible is the form by which I ensure victory.”
The Book of Five Rings, Myamoto Musashi (1643)
The Clubbell®, the most inefficient tool is the most effective. If you want your body to be the most efficient tool possible, train it with the
most inefficient tool available, the Clubbell®! Clubbell® Athletics forces your body to adapt to the free movement of the Clubbell® in
every plane of movement. Essentially, because Clubbells don't do all the stabilizing work for you, your body learns to move more effec-
tively and efficiently. It places demands on your structure in three dimentions. The strength training machines you find in the gym are
two dimensional and extremely efficient, so you don't have to be!
Please feel free to share this E-book with your friends and family. The more people who know about Clubbell® Athletics the better off
we’ll all be! Let’s win back the natural pain-free mobility, strength and athleticism which is our birthright.
© ClubbellCoach.com, 2009-2010 p. 2
Why is the Clubbell® the smart choice for your training?
…The well-meaning, but misguided advice to do certain 'safe' movements
can actually lead to the dangerous situation in which the client may be
MORE vulnerable to injury if he/she by chance is called upon to execute
the banned form of that exercise. - Mel Siff
Over the span of a few short decades, the fitness industry managed to sanitize physical culture of much of its real-world useful-
ness. The concept of the ever more efficient fitness machine made the efficiency of the human body increasingly redundant.
By chasing after the wonders of technology and worshiping the promise of quick results, we grew a culture in which fitness en-
thusiasts are happy to plug themselves into a machine and mindlessly move through the limited range of motion the device has
in store for them.
We are living in the age of “muscle training,” and have lost sight of movement. Muscles do not act independently, but in con-
cert. If we want to prepare, through our physical culture, for the demands of life and sport, we need to train movements, not
muscles. This is why Circular Strength Training (CST), as a Movement Art, is poised to lead us “back to the future.”
The signature tool of CST, the Clubbell®, epitomizes the art of movement. The Clubbell® is not constrained in its displace-
ment. It is free to move in every direction. And since the Clubbell® is free and inefficient, as compared to a machine or even a
barbell, the practitioner must train his or her body in efficient movement in order to handle the unwieldy tool.
This is not strictly a new idea. Athletes throughout the ages have applied similar approaches to reach incredible levels of real-
world, useful strength. Strongmen of the early 20th century can be seen wielding “functional” tools such as George Jowett’s
Fulcrum Bar. Authentic old-time yogis swung clubs and performed challenging acrobatic and gymnastic-type movements.
Ancient Greek athletes were throwing things, running and wrestling. Even today, many athletes are still aware of the benefits
of useful strength. Male gymnasts, who arguably display the most aesthetically impressive physiques of our time, train almost
exclusively with functional and three-dimensional methods. Sadly, for some reason this is lost on the masses of gym-goers, but
not for long. At last one system has synthesized and codified the best practices of physical culture throughout the ages to form
one coherent strategy for health and fitness that carries over seamlessly to life and sport. But better yet, CST, and its tool of
choice the Clubbell®, marry age-old wisdom with cutting edge science to lead us forward into the age of movement.
Clubbell, Circular Strength Training and Intu-Flow are registered trademarks of RMAX.tv Productions. Ageless Mobility is a trademark of RMAX.tv Productions.
Choosing your first Clubbells
The choice of which Clubbells® to purchase is an important and sometimes confusing process. They are so very different than conven-
tional strength training devices that it is difficult to make comparisons with previous experience. It is important to remember that the
displaced center of mass of the Clubbell® can create torque up to 4 times its actual weight when being swung.
The Clubbell®® family: available from 5 lbs to 45 lbs.
Many people are reported to put their Clubbells on a scale when they first receive them because they can’t believe they are not heavier.
But at the same time we cannot be scared off by the perceived weight and we must choose the Clubbell® which will allow us to begin
working with it immediately and will provide long-term challenge. The following should help you make this choice.
The Official Word From the RMAX International Website
"Ask your physician permission to begin this type of strenuous and circular resistance exercise. Physically fit adult males get
started with the Big Book of Clubbell® Training, the Encyclopedia of Clubbell® Training, and a pair of 15lbs Clubbells. Physi-
cally fit adult females get started with the Big Book of Clubbell® Training, the Encyclopedia of Clubbell® Training, and a pair
of 10lbs Clubbells. For both men and women, these weight selections have been challenging at first but they adapted over the first
two weeks or so and some were even ready for a heavier size within the first month or two. Men with thorough strength training
experience and above average strength have begun with a pair of 20lbs Clubbells and women - a pair of 15lbs Clubbells.”
My Personal Story
My personal experience parallels the advice given above. I started out with a pair of 15 lb Clubbells. I was skeptical when I or-
dered them. After all, I had been strength training since I was in my early teens and 15 lbs sounded pretty light. But when I took
them out of the box for the first time, I was a little taken aback at how hard they were to handle. Yet with proper training and
focusing on the basics of the 7 Key Components of structure, I was quickly on my way. Several months later I ordered a
"Bruiser" (45 lbs Clubbell®). Let me tell you, when I took that thing out of the box I thought I had made a BIG mistake. But
again, with incremental progression I was able to progress quickly to being able to handle the beast. My latest addition has
been a pair of 25 lbs Clubbells. With the 15s, the 25s and the 45 I feel that I have a well-rounded gym and am able to accomplish
pretty much any training goal I have in mind. I still use the 15s as a staple of my training.
So, how do you pick your own ideal Clubbell® Weight?

Unfortunately, there is no perfect answer. Of course the best course of action is to seek out an instructor near you and take a
Clubbell® session with him or her before making your order. This will allow you to handle the Clubbells and at the same time re-
ceive first hand professional advice as to which weight is best for you. However, sometimes it is difficult to find a CST Professional
in every area.
If you cannot try before you buy, your best option is to rely on your previous strength training experience. Let’s start with men. If
you have absolutely no strength training background, you may want to start with a pair of 10lbs Clubbells. This could also be your
best option if you are in post-rehab and need to slowly build range strength in any one area. If you are healthy and have some
strength training background, you may be better served by the 15lbs Clubbells. These seem to cover the widest range of individu-
als. The 15s can be used effectively by men with a wide variety of experience. The difference for the advanced and novice strength
athlete, when using the 15s, will be in the exercise and protocol selections with which they begin their training. Only in very rare
instances would I suggest that anyone start with a pair of 20lbs or 25lbs Clubbells. However, athletes with a competitive back-
ground in weightlifting or powerlifting may want to consider them.
Most women should be able to start with 10lbs Clubbells. Experience in any kind of strengthening activity, including yoga or pi-
lates, should be enough of a base to allow someone to start with the 10lbs. Again, in cases of absolutely no exercise background, or
in cases of post-rehabilitation, the 5lbs Clubbells may be warranted. I know many women who can heft around the heavier Club-
bells, but it is rare for women to start with anything higher than the 10lbs Clubbells. Women with competitive backgrounds in ath-
letics may however find the 15lbs to be their best option, especially in sports known for strength or power.
Some people also choose to start off with Two-handed Clubbell® training using one heavier Clubbell®. If you want to immedi-
ately experience the feeling of doing heavy Clubbell® work, this may be an option for you. Heavy, Two-handed Clubbell® work
can provide significant core training and full-body coordination of strength. However, I tend to lean towards starting out with a
pair of lighter Clubbells for Double work (one in each hand) and then proceeding to Two-handed work later in the progression.
Some recommendations for both Double and Two-handed Clubbell® weight selection are included in the following chart.
Males Clubbell® Weight
No training background / Post-rehab training 10 lbs Clubbells
Sport/Strength training background / Healthy 15 lbs Clubbells
Competitive weightlifting or powerlifting background 20 or 25 lbs Clubbells
Females Clubbell® Weight
No training background / Post-rehab training 5 lbs Clubbells
Sport/Strength training background / Healthy 10 lbs Clubbells
Former competitive athlete (especially strength sports) 15 lbs Clubbells
One-handed Training Clubbell® Weight
Males with no training background 25 lbs Clubbell®
Males with some training background 35 lbs Clubbell®
Males with extensive strength training background 45 lbs Clubbell®
Women with no training background 15 lbs Clubbell®
Women with some training background 25 lbs Clubbell®
Women with extensive athletic background 35 lbs Clubbell®
Click on a Clubbell weight to proceed to the RMAX Online Store
How to get started with your first Clubbells
Thankfully, the Clubbell® offers us almost limitless ways to tailor our training to suit our current needs and abilities. Exercise selection,
training protocols, grip choke depth and more will provide ample opportunities to adapt Clubbell® Athletics to your current level of
strength, fitness and joint health.
The options for Incremental Progression are limitless
If you are thinking of getting started with Clubbell® training, the following information should smooth out the ride a bit. But it is crucial
that you also seek out instruction in the proper mechanics of Clubbell® use (referred to as the 7 Key Components). The best option is
always live training with a Certified CST Professional (search the Instructor Locator at RMAX International), but barring that, I provide a
list at the end of this section covering other self study resources that can get you started safely and effectively.
Exercise selection
Each Clubbell® exercise varies in complexity and in character. When starting your Clubbell® journey, it is important to
choose Clubbell® exercises that fit your own personal profile and the type of training that you wish to do. If you want to jump
directly into high volume training, you may want to choose starting exercises with a fairly low level of complexity, meaning that
it is not too difficult to consistently maintain the 7 Key Components of Structure throughout. This will go a long way to pre-
venting injury and ensuring a consistent training effect. Examples of Clubbell® exercises that I use to start off many of my cli-
ents are Clubbell® Swings, Clubbell® Forward Pendulums and Clubbell® Rock-Its.
Exercises of greater complexity may be a good choice for slow moving and low volume work, either to augment coordination,
move with load through certain ranges of motion for post-rehab work or prepare the way for more vigorous execution of com-
plex movements in the future. Such exercises may include the Clubbell® Parry Cast and Reverse Parry Cast, the Arm Cast or
the Torch Press.
An individual’s joint health will also be a factor in determining initial exercise choice. Any movements which cause a Rate of
Perceived Discomfort of 3 or higher on a scale of 1 to 10 (10 being the worst pain you have ever felt) must not be performed be-
fore comfortable range of motion is restored in that joint (see the Intu-Flow® and Prasara programs). Also, high volume work
should be done with exercises that elicit almost no discomfort (note that discomfort does not refer to the feeling of exerting
substantial effort).
The very best way to start your Clubbell® training is with the coaching of a CST Certified Professional. There is nothing like
the confidence that comes with knowing you have side-stepped all the guess work and are firmly established on the right track,
with the right exercises and the right program for you and your needs and goals. If you can’t find a CST Pro in your area, keep
in mind that my Momentum Online Distance Coaching clients have met with great success. You can visit my website to find
out more, read testimonials and determine if this is the right approach to get you started on the road to better health, vitality
and strength.
Training protocol
Inextricably tied to exercise selection is training protocol. There are many different ways in which you can approach your
training. A plethora of approaches are outlined in the Big Book of Clubbell® Training, so I won’t be exhaustive on the sub-
ject. But I will outline how a couple of different approaches can be manipulated to help you adapt your first program to your
needs and goals.
Conventional Sets: This protocol has the advantage of familiarity for anyone who has done conventional strength training. Ba-
sically you are choosing to do a certain number of sets, each containing a given number of repetitions, of a chosen exercise be-
fore moving on to the next exercise (ex. 5 sets of 5 repetitions of the Arm Cast). I prefer to have my beginning clients use this
method for any exercises which are at a high level of complexity for their developmental level or for exercises which move
through a range of motion which is still in development. This way, it is easy to maintain an appropriate volume and intensity.
Circuits: Stringing a number of exercises together, one right after the other, is referred to as a circuit. This is an excellent way
to develop both strength and the energy systems at the same time. Generally, when using circuits with beginning clients I use
very basic exercises which can be performed skillfully under conditions of fatigue. Circuits are quite taxing, so complexity
should only be added slowly as you develop skill and endurance.
Density Training: This protocol involves doing the same amount of work in increasingly less time. Generally, you are working
towards a non-stop set of 100 repetitions, arrived at incrementally by increasing the density of those 100 repetitions (how close
together they are). So you may start out with 20 sets of 5 repetitions, move to 17 sets of 6 and so on until you are able to achieve
the century (100 straight reps). Although this method may seem extreme, I actually like to start many of my clients off with
Density Training, using a very simple exercise like Clubbell® Swings or Rock-Its. The high volume and incremental nature of
the protocol allow users to quickly assimilate sound technique and build a solid base of General Physical Preparedness. This
lays an excellent foundation for future Clubbell® training.
For a fully personalized program design incorporating the training protocols that are right for you, consult a Certified CST
Professional in your area or consider my Momentum Online Distance Coaching.
Grip choke depth
The Clubbell®, with its long handle and micro-adjustable Grip Choke possibilities, provides a truly incremental progression.
The closer you grip the Clubbell® to the center of mass, the more leverage you have over it and the less torque you create
while swinging it. The closer your grip gets to the knob the less leverage you have and the more torque you create. The beauty
of the Clubbell® is that you can make those adjustments a millimeter at a time if need be. So you never have to subject yourself
to huge jumps in load. When starting out, match your choke depth to the exercise selection and training protocol you have de-
cided on. So if you choose to do Sets of Arm Casts, select a grip depth that allows you to perform the reps you have decided on
without causing discomfort beyond a 3 on the Rate of Perceived Discomfort scale. If you are not familiar with the exercise, or
find it difficult to complete the volume you have chosen, you may have to choke up more and gradually reduce the choke depth.
If you start off with an exercise that you feel comfortable with, you may be able to go directly to Zero Choke (grip right at the
knob).
These are just a few variables that can be manipulated to tailor your Clubbell® experience. This is truly the only tool which
provides you with an almost infinite potential for sophistication and intensification of skills, allowing you to benefit from it over
an entire lifetime of exercise.
Essential resources
At the risk of being repetitive, the very best way to start out is with the guidance of a CST Pro. This can either be live (visit
RMAX to find a CST Pro near you) or through innovative online coaching options (visit my website to find out more). How-
ever, excellent resources are available to help you get started on your own.
Click on a title to proceed to the RMAX International Store
The Encyclopedia of Clubbell® Training DVD set The most comprehensive Clubbell® Training course ever created, this is the de-
finitive guide to 140 core Clubbell® exercises - over 4 hours of heart-pounding,
muscle-building, core-activating routines that cannot be found anywhere else!
The Big Book of Clubbell® Training Book This is a comprehensive volume containing all the basic Clubbell® exercises, bro-
ken down and explained in detail, as well as reams of background information in-
cluding the history of Clubbell® training and the evolution of Circular Strength
Training.
4x7: The Magic in the Mundane DVD set The basic how-to program for using RMAX fitness protocols to enhance your well
being. Learn how to wisely Select, properly Sequence, and intelligently Cycle your
fitness activities for a lifetime of pain-free energy and injury-free power!
Intu-Flow® Joint Mobility DVD set Intu-Flow®® produces pain-free, energized results – without struggle, and with
only a few minutes a day. You’re as old as your connective tissue!
Prasara Instructional DVD Step-by-step guide to the 5 Series 'A' Flows from Prasara Yoga. Each Flow is
thoroughly and extensively demonstrated. Prasara, is the linking of movement to
breath and structure, to integrate movement, and thus access the optimal physical
experience of flow-state and balanced musculoskeletal structure.
Ageless Mobility™ DVD Instantly-effective movement program - a scientific blend of dynamic mobility
combined with simple flowing yoga...
Bonus Section
The Clubbell® Swing: Basic Tutorial
The exercise which I find most representative of the power of Clubbell® training is the basic Swing. I love the way it teaches us to gener-
ate power through our core and translate it through all the various “couplings” of our structure and out through our Clubbells. It is also
for this same reason that I find the Clubbell® Swing to be the perfect medium for learning the 7 Key Components of Structure.
The basic Swing epitomizes the power of Clubbell® Training
Each of the components is easily identifiable in the Swing, making it easy to conceptualize and then internalize each of them through con-
sistent practice. The following gives a basic tutorial on learning the 7 Key Components using the Swing. For thorough instruction on the
nuances of the Swing, reference the Encyclopedia of Clubbell® Training or consult a Certified CST Pro.
The “Generator”
I love the Clubbell® swing for the fact that, when done right, you are clearly generating all of your power with your center or
your core. The main driver of this power is what is referred to in CST as Hip Recruitment. As you drive the Clubbells forward
and up, out of the Back Swing position, you forcefully thrust your hips up and forward to pull the Clubbell® along through the
movement. But in order for this forceful Hip Snap to generate any power, it needs to be connected to something. This is
where the legs come in. In CST, we talk about Leg Drive. Basically what is happening in the Swing is a simultaneous snap of
the hips as you drive with the legs off of mid foot. This connects the movement to the ground and allows us to generate force.
Back Swing Retranslation Snap Full Extension
Maintaining balance on mid-foot, I As I reach the back limit of the Club- Here I continue to forcefully pull the At the zenith of the Clubbells arc of
allow the Clubbell head to thrust bell, I begin to pull the Clubbell head Clubbells through using my legs, travel, I should have achieved a full
backwards by engaging in deep leg back forwards by pressing off mid- pressing through to the ground, and extension of the hip and legs.
bend and allowing the hips to drop foot and starting to bring my hips the snap of my hips up and forward.
back while I counterbalance forward forward and up.
with the upper body.
The “Power Couplings”
Efficient Hip Snap and Leg Drive will generate substantial force, but in order to deliver that force to the Clubbell® to execute
an effective Swing, we need it to transfer through several couplings which must be aligned and functional. The first such point,
which ties the upper and lower body together, is our Core Activation. Using active exhalation as our impetus, we need to
tighten the muscular “belt” around our midsection in order to transfer force up from the ground into the rest of our structure.
A loose core will allow much of that force to be leaked off. A pressurized core caused from holding the breath will cause a
blockage in force transfer and can be injurious to health.
Core Activation Spinal Alignment 1 Spinal Alignment 2
This illustrates active exhalation through Notice the naturally straight shape of the As we drive with the hips, the s pine stays
the effort phase in order to activate our spine while the Clubbells are in Back Swing long and strong in order to deliver force
natural “weight belt” of muscles around the position. through to the shoulders and beyond.
midsection. Allow passive inhalation as the
Clubbells moves back towards Back Swing.
The next juncture through which our force will travel is the spine. All that energy being delivered through our core must effi-
ciently transfer through the spine if it is to continue on to the next coupling. For this to happen we need what is referred to as
Spinal Alignment. To achieve this, imagine stretching the crown of your head in one direction and your tailbone in the oppo-
site direction. This pulls the spine out and keeps it aligned while maintaining its natural curves and elasticity. If we allow ex-
cessive curvature in either the lower back or upper back we will leak power in that area.
The next coupling is the shoulder area. In order to continue the transfer of force which has travelled up the spine, we need to
maintain our Shoulder Pack. This involves pulling the shoulders down (with the lats and pecs) and slightly back (with the
scapular muscles) into a tight packed position. Letting the shoulders drift up towards the ears or slope forwards will allow
power to leak out into space instead of continuing on towards its objective, the Clubbell®.
Shoulder Pack Side Shoulder Pack Front Arm Lock Grip Confirmation
Shoulders are not allowed to roll for- Shoulders do not rise or shrug up Arm Straight. Elbow pits turned for- Like a handshake or holding a remote
ward towards the chest. towards the ears. ward and up. control. Modulate the intensity of the
grip up and down the length of you
hand.
If our force has made it out past the shoulder, the next critical component is Arm Lock. Arms should be straight with elbow
pits rotated externally (forward or towards the ceiling). This ensures that force is transferred through a strong structure and
that strain is not directed into the soft tissue, which can cause micro trauma through volume or intensity. And finally our Grip
Confirmation provides the final coupling to transfer force into the Clubbell® itself. The grip should be formed much like a
handshake or like holding a remote control. The most important aspect of the grip is the to modulate the intensity and the con-
figuration of the way you apply pressure to the Clubbell® shaft. This Selective Tension on the grip will allow you to perform a
much more efficient Swing without the worry of having your grip (forearm and hand muscles) give out before the rest of your
structure. You want to think of your grip as pulsing up and down the hand like a wave. During Back Swing you will want a grip
dominated by the pinky end of your grip and during the forward swing you will want to dominate with the index end of your
grip. Also, throughout the exercise you should apply only the amount of pressure needed to hold the Clubbell® in check.
During certain parts of the forward swing, you may even find the Clubbell® weightless and the need to grip almost non-
existent.
Putting it all together
Start (Silverback) Back swing Thrust Zenith
Start with legs bent, hips back, spine Allow the momentum of the Clubbells As you feel the Clubbells reach their Continue through to full extension of
lengthened and balance on mid-foot. to carry them into back swing as you farthest point in back swing, begin to the legs and hips, maintaining mid-
Grip the Clubbells with palms facing bend the legs and allow the hips to forcefully drive with the legs and hips foot balance. Modify the grip appro-
out and then turn them to neutral as drive backwards. Keep the spine to pull the Clubbells through. Exhale priately as the Clubbells float at the
you lift the Clubbells off the ground lengthened, the arms straight and the forcefully to activate your abdominal zenith of their arc. Make sure the
with extension of the legs and hips. shoulders down and back. belt and maintain structure in your couplings stay intact for the return arc
main couplings: spine, shoulders into back position.
arms and grip.
Adam Steer
Certified CST Coach, NSCA-CPT, NCCP 3
About the Author
My grandfather sparked my lifelong fascination with health and fitness. He simply wanted to "keep me out
of trouble" - instead he shaped the person and the coach that I am today. Sport became the lodestone of
my life. I went on to compete in Laser Class sailing at an international level, and to compete in skiing,
football and hockey, among a myriad of other sports and recreational activities.
Coaching is a natural outgrowth of athletics, and I discovered that I had a talent for it. My first coaching
passion, alpine skiing, granted me the privilege of working with young elite athletes like current Canadian
Alpine Ski Team member Frank Bourque, and now allows me to form the minds of other coaches across
Canada as a Level 4 Course Conductor for the Canadian Ski Intructors Alliance. With a background in
hockey and skiing, I soon rose from an entry-level instructor of inline skating to become the top Examiner in the International Inline
Skating Association. I've traveled the world in that role, “coaching the coaches” in Canada, the United States, Germany, Holland, Slove-
nia and Singapore.
Throughout my journey, I’ve always sought out the best mentors and resources. This is what led me to Circular Strength Training®
(CST), where devoted study and personal practice culminated in the attainment of the exacting CST Coach certification. Now, I serve
others in search of excellence. I know the path well, because I constantly test the limits of my own performance. Whether you're looking
to make your skiing more enjoyable through physical preparation, to improve your performance in whatever sport you practice, or to lose
those last 10 pounds, if you're willing to put in the sweat I’ll bring your project to fruition quickly and safely with CST. Join me on my
journey by visiting my Momentum Training website for information about my live and online training services. Or follow along in my blog
and my newsletter.

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Clubbells 101

Choosing and Using your Clubbells

The Clubbell®® family: available from 5 lbs to 45 lbs.

So, how do you pick your own ideal Clubbell® Weight?

No training background / Post-rehab training 10 lbs Clubbells

Sport/Strength training background / Healthy 15 lbs Clubbells

Competitive weightlifting or powerlifting background 20 or 25 lbs Clubbells

Females Clubbell® Weight

No training background / Post-rehab training 5 lbs Clubbells

Sport/Strength training background / Healthy 10 lbs Clubbells

Former competitive athlete (especially strength sports) 15 lbs Clubbells

One-handed Training Clubbell® Weight

Males with no training background 25 lbs Clubbell®

Males with some training background 35 lbs Clubbell®

Males with extensive strength training background 45 lbs Clubbell®

Women with no training background 15 lbs Clubbell®

Women with some training background 25 lbs Clubbell®

Women with extensive athletic background 35 lbs Clubbell®

Click on a Clubbell weight to proceed to the RMAX Online Store

The options for Incremental Progression are limitless

Grip choke depth

Click on a title to proceed to the RMAX International Store

The basic Swing epitomizes the power of Clubbell® Training

Back Swing Retranslation Snap Full Extension

Core Activation Spinal Alignment 1 Spinal Alignment 2

Putting it all together

Start (Silverback) Back swing Thrust Zenith

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