Clubbell training invokes a primal reminder of our humbled human ancestry. Quite possibly the simplest of all weapons, the club’s short and conical shape allowed single and double handed gripping for bludgeoning the enemy in hand-to-hand combat.
Although prehistoric in its origin, today’s club is multipurpose; used in sport (baseball, lacrosse, golf), as a tool (hammer, tire thumper), and a modern weapon (night stick, baton). This article dissects the Clubbell for strength and conditioning purposes.
The Clubbell’s unruly leverage builds functional conditioning by combining focused full-body coordination, skilled and sequenced movement, and outright utilitarian strength. Further, Clubbells blend multi-planar rotation for decisive power training.
My goal in MED Clubbell Chains (MEDCC) is to program Clubbell exercises using 1:1, 1:2, and 1:3 work:rest ratios within 30:00 sessions. MEDCC’s purpose is to enhance and round out quick reaction speed in the frontal and transverse planes.
Clubbell Side Swipe + Flag Press + Half Swing: 20kg 1/30 (1 sequence performed On the Minute for 30:00)
Author’s Update
My family and I took our annual trip to Mammoth Lakes, CA last weekend. The Eastern Sierra is my favorite place in the world. An outdoorsman’s paradise, there is hiking, mountain biking, and snowboarding aplenty. California is a beautiful state full of abundant resources. On the left is Diana and me in front of Convict Lake, CA. On the right we are atop the slops on Mammoth Mountain, CA.
I’ve been wanting to write this article since last summer. I see it as my duty to explore new concepts, test their mettle, then introduce them to my students. The Clubbell has found a place in my arsenal as a highly-functional and minimalistic training modality.
I have focused my own training on learning Clubbell concepts and movements over the past nine months. I have applied exercise combinations into MED Clubbell Chains in the hope of enlightening and inspiring our shared athletic potential.
MEDCC examples from my personal programming. Each training session is performed over a 30:00 time period. I will select 1-3 movements, then perform them On The Minute (OTM) reps between 10:00 and 30:00. The work:rest ratios will be 1:3, 1:2, or 1:1 depending on difficulty.
Clubbell: 15kg Multi Planar Swipe 1/10
Clubbell: 15kg Barbarian Squat + Head Cast + Flag Press 1/20
As I enter a new phase in my life and professional career, I hope to continue prioritizing the vital, eliminating the superfluous, and arriving at my fullest potential. Thank you for reading and subscribing to my SubStack. It means the world to me.
John Parker
March 24, 2024
Introduction to Clubbell Training
I began practicing Clubbell Training to enhance my functional shoulder mechanics, midsection rotational power, and effective grip strength. Circular Strength Training (CST) became my standalone, multi-planar solution for increased tactical readiness.
The Clubbell allows athletes to resist and direct explosive forces while maintaining proper body alignment and biomechanics. Its emphasis on fully-body coordination and power makes the Clubbell the perfect tool for high-output minimalist training.
TacFit 15kg Clubbell - My “equivalent” to a 24kg Kettlebell.
Why Clubbells?
Clubbells are the best medium for circular strength training because of their uniform size, ability to be gripped with one or two hands, and ready availability to be purchased online. TacFit Clubbells have the ideal ratio of weight in their handle vs barrel and are my choice of clubs in this article. The clubs' load distribution and grip knurling is second to none.
School of Thought.
I have based my training over the last year on Tacfit principles. I am signed up for the TacFit Clubbell Certification in July, 2024 in Burbank, CA. However, I have been taught by TacFit qualified friend and colleague in their system over the past several years. I am a firm believer in building my base of coaching off of the top school (like StrongFirst and TacFit). Since I have not completed my Clubbell Certification, I am teaching off of my experience and may or may not use the proper verbiage or teaching points as of the writing of this article. MEDCC will be amended as I learn the particulars of the TacFit system.
Why MED?
I base my training on MED (minimum effective dose) principles to maximize results while minimizing stress on the body. Clubbell style training fits perfectly with this model since each workout leaves the body feeling energized. MED's goal is longevity over the quick fix.
Origin - Tactical Pursuits
In March, 2023 I received my CCW Permit from the San Diego Sheriff. The pistol has become my shield for the danger of the world’s every changing landscape. To accommodate this budding passion, I introduced a complimentary training solution:
The Clubbell
The Clubbell’s vertical loading reinforces general firearm stance and grip principles. It’s swinging stimulates potent frontal and transverse plane rotational power that help unglue the sagittal plane dominance of typical barbell and kettlebell trained athletes.
Gripping my Glock 19 vs my 15kg Clubbell.
Drilling ground-based movement while shooting. The movement is akin to the Tactical Get Up.
Holding the tool in front of the body in a straddle position challenges mobility in the hips, stability of the midsection, and strength of the shoulder girdle.
Tactical Get Up: One and Two Hand variations.
General Physical Preparedness (GPP)
Modern fitness enthusiasts often look for “sport-specific” exercises to improve their chosen hobbies. However, the major benefit of resistance training is in the general physical preparedness and strength that they provide. Sports need “specific” training.
To enhance GPP, modern strength athletes should base their program design on MED strategies with Barbells, Kettlebells, and Clubbells. They should take inventory of the qualities they wish to build while prioritizing strength in the hips, shoulders, and abs.
Bridging Attributes
While Barbells and Kettlebells provide highly-tensioned patterns for the prime movers of the body, Clubbells’ rotational and offset orientation provide deep stabilizer recruitment that open up neglected fascial lines in the body. But why does this matter?
Years of heavy Barbell and Kettlebell lifting made me undoubtedly strong. However, as lifting became my prime activity, I neglected my real world and outdoor training. I found myself less “bouncy” and athletic during proprioceptive athletic locomotion.
New Planes of Motion
However, since strength training continues to be my most beloved pursuit, I have found that regular frontal and transverse plane training can balance the stiffness of my prior training with more pliability, relaxation, and overall freedom of motion.
The Clubbell’s disadvantage is its relatively low intensity. It’s advantage is it’s ability to be swung outward with high degrees of centripetal force. In my opinion, any cons are far outweighed by its ability to create a more well-rounded and robust athlete.
Functionality: Outdoor Pursuits
Snowboarding
My family and I took our annual trip to Mammoth Mountain, CA from March 15-18. I enjoyed 3 consecutive days of snowboarding with minimal fatigue. For the six months leading up to this trip, I trained MED-Style Clubbell Chains four times weekly.
From my Clubbell training, I have noticed increased awareness, proprioception, and strength in my lateral hip and midsection musculature. While riding my snowboard, I felt an increased sense of pop and quickness in and out of turns and over obstacles.
Post Snowboarding Training: Clubbell Mill: 15kg 5+5/5.
Hiking
Hiking has always been an important part of my life. The beauty in these long outdoor walks is that it’s simply that: a stroll through a mountain path to a distant summit. Simple, elegant, breathtaking… Hiking gives me an appreciation for my very existence.
When it comes to hiking training, I perform squatting and hinging Patterns. I round out this training with bombproofing my lateral hip stabilizers to withstand rocky and varying terrain. The Clubbell provides this conditioning to my 38 year young body.
John Muir Wilderness at 12,000.’ July, 2023 - Outside of Rovana, CA
A welcome addition to my training regiment is better recruitment in my lateral hip musculature ie; glute medius, minimus, maximus. I have found better leverage during steep hiking approaches and an overall stronger hip girdle.
Well-Rounded Fitness
Once the strength athlete develops their skillset, high output lifting generally maintains itself. Having achieved the “numbers” I’ve worked toward, my fitness has morphed to a focus on higher-quality movement capabilities in an MED context.
I have had to challenge myself in not overdoing it. I work well with constraints ie; limiting myself to only Clubbell training. So far, I’ve enjoyed the Clubbell’s effects on my strength, conditioning, dexterity, and energy levels. I feel trained, not drained.
Wheel Cast: 15kg - Full Body Strength & Coordination
30:00min + high degrees of movement freedom. MEDCC delivers.
Foundational Clubbell Training Components
Hardstyle Kettlebell Practitioner have influenced my style of Clubbell Training. When performing Clubbell exercises, the athlete should maintain general GLAG (grip, lats, abs, glutes) tension principles, but also focus on relaxation and deliberate movement.
I will defer to TacFit’s 7 Critical Components. These terminologies and teaching points drive my own learning and I acknowledge their origin and methodology accordingly. I will provide my own personal teaching points for good measure.
7 Critical Components from TacFit System
[Scott Sonnon in King of Clubs] - A novice’s interpretation.
Crown to Coccyx Alignment
Maintain a long spine: the athlete should tuck the tailbone to engage the lower abdominals and set the pelvis. The midsection maintains its cylinder on top of the pelvis while the shoulders are rolled backward to accommodate the long spine. The chin is tucked so that the head is directly above the shoulders.
Shoulder Pack
Packing the shoulders in the socket refers to maintaining tension/torque by engaging the lats and rhomboids. Like the universal cue, “shoulders down and back,” the shoulder pack keeps the vulnerable glenohumeral joint safe and stable while swinging clubs side-to-side and overhead.
Arm Lock
To sidestep potential epicondyle issues (tendinitis/tendinosis), the Clubbell athlete should lock their elbows when swinging the club. This “arm lock’ should come with directed tension from both the elbow and wrist flexors and extensors. Alongside the shoulder pack, the arm lock provides stability.
Grip Confirmation
Confirming the gripping position on the club involves torque of the gripping hand(s) palm. Each hand should grip the Clubbell handle with as much skin contact as possible while allowing the bottom of the top hand to touch the top of the bottom hand. The athlete should grip the handle prior to lifting the club and screw their hands into position for maximum grip strength.
Core Activation
If the stance and crown to coccyx alignment is set, the athlete should have a stable base over their feet where their pelvis supports their midsection. The bottom ribs should be directly above the pelvis bridged with tensed abs.
Hip Recruitment
The hips drive deliberate movement. When swinging the Clubbell forward or to the side, the lateral hip muscle generate power through the distal feet planted on the ground. Like a boxer throwing a punch, power comes from the force reaction into the ground. Clubbell movements are no different.
Leg Drive
When the hips recruit powerful motion, the entirety of the legs must work alongside their power to redirect motion. This motion, directed into the ground), is harnessed through adequate leg strength, and hip, knee, and ankle mobility. The legs prevent misdirected motion from the clubs high torque.
Personal Teaching Points
Universal Stance
When teaching both Hardstyle Kettlebell and Clubbell Training, I advise a universal stance for grinds and ballistics. This allows the athlete quicker transition from movement to movement while providing an ideal base in which to generate power, hinge, squat, rotate, etc.
Vector Angles
Major components in CST are swinging the club in front, to the side, and in back of the tactical athlete. The vector angle of the club determines balancing the body position in relation to the force of the action. Theses actions are rooted from the universal stance, through the midsection, and require real-time adjustment based on the movement being performed.
Lat Engagement
The 7 Critical Components describes the arm lock: the athlete must ensure they swing the club (one and two handed) with a locked elbow to prevent epicondyle issues. Further upstream at the shoulder, the athlete must maintain lat engagement. This proximal base of support deepens the connection of the stance, vector angles, and ultimate control of the club.
Changing Grip Tension (Intelligent Grip)
From my current understanding, the Intelligent Grip, refers to the index and middle finger vs the ring and pinky exerting more force on the club. Simply put, when the club is swinging away, the ring and pinky grip harder. When the club is swinging toward, the index and middle grip harder. If performed properly, this gripping style will ensure the grip strength does not “pump out.”
Relaxed Aggression
Maximum power generation is taught early in Hardstyle Kettlebell Training. However, experienced athletes know they can “dial back” their power and tension to save energy while training. Since Clubbells are relatively light vs kettlebells, I recommend finding the ideal power:tension ratios to suit the goal of the exercise. As always, make movements from the strong hips and midsection while saving energy for the shoulder girdle and grip.
Two Hand Clubbell Exercises & MED Clubbell Chains
MEDCC will focus on two-handed Clubbell exercises. Like learning Hardstyle Kettlebells, a singular focus will provide the best learning feedback. Pay attention to the nuance behind each video and try to mimic my form to your best potential.
I have limited the number of sagittal and frontal plane exercises/combinations to nine each to accommodate a wide base of learning opportunities. I recommend practicing each movement individually as they form the progressions into harder variations.
Individual Clubbell Learning Instructions
Perform each of the movements individually, focusing on 5 repetitions per side over 3 sets (5+5/3)
Make sure to switch hand position after each set: if the your dominant side is your right hand on top of your left during your first 5 repetitions, switch to your non-dominant hand on top and your dominant hand on bottom during the next 5 repetitions. Repeat each set.
The athlete will start with sagittal plane movements before learning frontal/transverse movements. This progression is meant to teach the initial movement in a more familiar/easier plane of motion before the advanced plane.
MED Clubbell Chains Instructions
Before performing OTM sets, exercise a choice warmup ie; Scapular Strength, Clubbell Warmup, then practice the day’s chain with a lighter sized Clubbell. This warmup should be performed for 2-3 sets prior to starting the stopwatch.
Ensure the Clubbell is oriented in the proper starting position ie; to the right hip or left hip depending on the direction of the given chain. The Clubbell will need to rest in front of the body during Chain D.
Sagittal Plane
Clubbell Front Swing
Clubbell Front Clean
Clubbell Front Press
Clubbell Front Shield Cast
Clubbell Front Head Cast
Clubbell Front Swipe
Clubbell Front Gamma Cast [Gamma Swing]
Clubbell Front Squat
Clubbell Front Barbarian Squat
Frontal Plane
Clubbell Side Swing
Clubbell Side Half Swing
Clubbell Side Clean
Clubbell Side Flag Press
Clubbell Side Swipe [Shield Cast]
Clubbell Side Head Cast
Clubbell Side Swipe
Clubbell Side Two Hand Mill
Clubbell Side Clockwork Squat
MED Clubbell Chains
Clubbell Warm Up
Scapular Strength Series
Static Triceps/Lat Stretch - Medium/Heavy Club: 60”+ 60”
Clubbell Spirals - Light/Medium Club: 5+5 Inward, 5+5 Outward
A. Clubbell Triplanar Swipe + Clockwork Squat
B. Clubbell Side Swipe + Press + Clockwork Squat
C. Clubbell Two Hand Mill + Clockwork Squat
D. Clubbell Swing + Swipe + Head Cast + Overspeed Shoulder Squat
Programming Options
Kettlebell + Clubbell
Clubbell + Sport
MED Clubbell Chains Programming
Closing Thoughts
As I mature as an athlete and coach, I have to reconcile my comparisons of volume and intensity between Kettlebells and Clubbells. Although a wiser me knows that they’re apples to oranges, I can’t help but compare their training efficacy.
As individuals, we need to look at our overall goals. If I were to train a young person full of vitality, they would learn the power lifts, kettlebell lifts, sprinting, jumping, and I’d sprinkle in rucking, Bodyweight+ and Clubbell workouts for active recovery.
If I’m talking about myself, I’m seasoned with the aforementioned skills. I have new goals: maintain power and muscle mass, continue my mountain and tactical pursuits, and increase longevity. So what’s the magic prescription of stimulus vs recovery?
At this point in my life, a calculated quantity of perfect repetitions equates to successful training. So for now, less intense Clubbell training with some Bodyweight + is enough. It’s inspiring to continue dissecting this topic for both myself and for you.
John Parker
March 24, 2024