Why Heavy Clubs?
Clubbells, whether utilized with a "Single-Arm" or "Two-Handed" technique, represent the most ancient dynamic weight training tools known to us. They've played a key role in human history, enhancing our chances of survival, aiding in hunting, and boosting our athletic prowess—an aspect that is relatively modern in the context of these versatile tools.
Uniquely, clubbells offer movement capabilities that are unrivaled by other "free weight" training implements. This is best exemplified in their use for "casting" or "throwing" patterns—two of the "Six Fundamental Human Movement" patterns. Throwing patterns are what set humans apart from all other life forms on our planet. Our opposable thumbs, uniquely primed for holding a club, and the specialized structures of our elbows and shoulders, have evolved to maximize these movements. Club usage emphasizes and strengthens these physical attributes, reinforcing humanity's position at or near the apex of the food chain.
The six fundamental human movement patterns enhanced by clubs have resonated throughout human storytelling from its very inception. The oldest narrative of such a pattern can be traced back to the Biblical tale of Cain and Abel—a story of fraternal jealousy and murder. Here, Cain, embittered by what he perceives as favoritism, kills Abel with a club, moving in a distinctly human pattern. Similar tales echo across cultures: Hercules and Lord Hanuman were known to carry clubs, and even a King's Scepter can be seen as a ceremonial iteration of a club. Such patterns do not emerge without good reason, and their persistence through millennia of human history underlines their importance.
Clubs symbolize strength and power in every culture, and their mastery can reconnect us to our primal roots. Not only do they fortify athletes and facilitate efficient movement and breathing, but they also help align the skeleton, providing further advantages in other athletic pursuits.
These basic, fundamental movement patterns help athletes apply a specific athletic structure to other endeavors in day-to-day life. A clubbell is an essential weight training tool to use, as it is the one implement that defines us as humans. Athletes should become very proficient at training with this tool, especially as athletes work to develop core skills within the “Six Fundamental Human Movement Patterns,”
Why 2-Handed Club Training?
Two-handed clubbell programs distinctively stand apart from single-arm clubbell routines, including the increasingly popular club-swinging regimens in the evolving fitness market. Each training modality, whether it's the two-handed club (2HC) or one-handed club (1HC), offers a unique path of mastery for this tool.
Generally speaking, the two-handed club can be equated to fitness apparatuses like the barbell or kettlebell. Their respective exercises often include squats, cleans, and swings. However, when utilizing the clubbell, athletes execute these dynamic movements along specific axes or planes of movement that other free-weight training tools can't match. Key exercises like the pullover, shield cast, and gamma cast are central to heavy club training and are fundamental to human movement—making the clubbell a fitting device for honing these core human movements.
One crucial exercise that conventional gym equipment falls short in replicating effectively is the 'Pullover.' This movement involves swinging the weight behind the head, extending the range of motion to its maximum, and then pulling it back over the head to return to a position in front of the body, with the clubbell weight traversing a single axis or plane of movement.
Similarly, the 'Shield Cast,' which involves swinging the club around the head in a single predominant direction, is a unique exercise that is nearly impossible to replicate accurately with typical gym equipment. While it can be emulated to some extent with a kettlebell, the length of the lever significantly differs when comparing the kettlebell to the clubbell in this motion.
As athletes use both hands on the club throughout a program, they can accelerate their strength and proficiency while efficiently moving through progressions. In turn, this leads to balanced and functional strength development within a condensed timeframe. By alternating the positioning of both hands on the clubbell handle between left hand high and right hand high placements, athletes can enhance symmetrical bilateral strength and cross-body rotational power. This exercise framework promotes excellent lifelong health benefits, such as delaying DNA degeneration and boosting overall longevity, alongside reducing existing pain and preventing future injuries.
Ultimately, the two-handed club training approach enables individuals to build strength, mobility, speed, and endurance more swiftly than a solely single-arm club track, which is more coordination-centric.