Indian clubs are an ancient training tool used for centuries in Persia for training and ceremonies. Clubs have been extensively used by the strongmen of generations past. The shape and construction of clubbells make them one of the most challenging free weight tools. The dimensions are similar to a large baseball bat and the weight is unevenly distributed towards the distal end. Clubbells are currently being popularized by martial arts expert and inventor, Scott Sonnon who runs his own certification program and distributes clubbells. Clubbells regularly range from 5lbs to 80lbs. Do not over-estimate your strength, a pair of 25lb clubbells are heavy enough for an experienced, strong male athlete. The 25lb and 45lb clubs are used in swinging competitions. 5lb clubbells are great for warming up the shoulders and rotator cuff or for therapy for those recovering from shoulder or rotator cuff injuries. Use clubbells with pre-caution and make sure you receive instructions from a specialist because they can be dangerous. Remember with great risk you reap great reward.
Clubbells are great for circular strength training. Most sports (especially, tennis, hockey, golf) require twisting movements that involve flexion and rotation across the three planes of motion. Not only that, most sports require strong and stable shoulder joints and clubbells work the rotator cuff muscles like no other piece of fitness equipment. Additionally, clubbells put great demand on your forearms and grip strength. If you are unsure your grip cannot handle a certain clubbell weight, do not even think about swinging it unless you are in a padded room and wearing a construction worker’s helmet and some steel toed boots. Just like kettlebell training, clubbell training also provides a challenging core workout. Another great benefit of the clubbell is that it is very portable and can be taken along while travelling.
Indian clubs and clubbells are here to stay and not just a novelty fitness item. Challenge yourself and implement them into your training regime. They will help you strengthen weak links and overcome plateaus. You will be sure to find them in more large commercial fitness retailers in the coming years.
Here are some great reference materials for clubbell/Indian club training: