Certified
Clubbell® Instructor: Angela Sundberg
Presents:Clubbell® Study Groups at
the Kettlebell Gym
The Mind Navigates the Body
Clubbell® utilizes a basic tool to give you a
dynamical fitness approach. The benefits will take you far beyond
the finite limits of machines, spinning classes, and aerobics.
Discover the real deal results of Clubbell training!
Circular Strength Training™
Clubbell® An ancient tool for the modern
athlete
…has evolved from being a survival tool, like the caveman's
club, to a highly sophisticated system of physical training.
Throughout history, every culture has used clubs for defense.
In ancient Indian strongmen used the Gada; Russians used their
Bulava. To fight off invasions, the British used Fulcrum Bells
and Iranians used Meels just to name a few.
The Kettlebell Gym incorporates Circular Strength Training™,
a unique system used for centuries by various cultures but organized
and improved by USA National SAMBO coach Scott Sonnon. Coach
Sonnon's unique Circular Strength Training™ and research
resulted in a tool crafted for the purpose of Specific Physical
Preparedness, which Girevik Magazine named "the Holy
Grail of athletic preparation." Coach Sonnon created
Clubbell®, a training device simple and
easy enough for novices and the everyday fitness/ beauty conscious
yet challenging enough for elite athletes.
Clubbell® Study Group uses full-range,
multiple-joint movements as a core exercise program. In execution
it augments acceleration, agility, coordination, speed,
extreme range strength, dynamic flexibility, deceleration, and
mental toughness. Not only do such exercises have tremendous
carry over value to overall physical and mental fitness; they
also enhance all sports and afford an athlete of any age (male
or female) the opportunity to attain their genetic potential.
Benefits of Circular Strength Training™
with Clubbells™:
- Body
shape change, Muscle definition: Tighten thighs, whittle
your waist!
- Lower
and upper arm synergy, stabilization and coordination!
- World-class
grip strength!
- Extreme
Range of Motion Strength!
- Increased
tendon and ligament strength!
- Explosive
speed-strength to blazing hand speed!
- Upper
body joint flexibility & freedom of movement!
- Muscular
Endurance for going the last mile with ease!
- Combative
Agility to out-maneuver your adversaries!
- Static
Strength to hold position and resistance for extreme durations!
- Functional
Strength for explosive activities
- Mental
Focus
- Core
strength
- Functional
fitness helping your everyday activities!
- Dynamic
relaxation to unwind from a hectic day's work!
Coach Sonnon performs some typical Clubbell®
moves:
Scott Sonnon became a multiple time USA National Coach and International
Champion of SAMBO: combat sport, martial art and physical conditioning
system developed in the former Soviet Union for Special Military
and Special Purpose Police Units. For his contributions to furthering
the discipline, his faithful representation of his country -
USA, and for his competitive and coaching achievements, Coach
Sonnon earned the most esteemed recognition in physical culture
- Distinguished Masters of Sport.
Clubbell® DRILLS
Swings Strap in and adjust
your leverage. Bend forward at the hip, keeping back straight
and chest lifted. Snap hips forward to swing the clubs forward.
Do three sets of 5 per workout.
Cleans Clubbell®
swing to bent-elbow vertical position "Order Position" holding
for 5 seconds or less. Do three sets of 5 per workout.
Snatches Clubbell®
swing and dip under to catch the two Clubbells™ straight
toward ceiling. Do 3 sets of five per workout.
Circular Drills Clubbell®
clean or snatch then press ground with your mid-foot to circle
the Clubbell® behind you returning to the top
position.
Arm Pit Cast Clubbell®
snatch. Then bend elbows to bring Clubbells™ behind your
shoulders.
Pendulum Clubbell®
and then swing it in the opposite direction and catch it again.
Go back and forth with each arm for 10 repetitions. This is
a great drill for loosening up the shoulders before and after
workouts.
Shield Cast Clean a Clubbell®
to order and then raise your elbow above your head and take
the Clubbell® all the way around and bring it
back to the starting position. This move requires a good amount
of coordination. Go light and ease into it to avoid hitting
yourself in the face. Do three sets of 5-10 per workout.
Double Arm-Pit Cast This exercise
really hits the rear delts and a few muscles that you did not
even realize that you had. Similar to the single Arm-pit Cast,
this exercise is also great for shoulder stability. Clean two
Clubbells™ to order. Crush grip the handles and take the
Clubbells™ behind your head in right angles. Contract
your abs and glutes to bring the Clubbells™ back to the
starting position.
See-Saw Cast Reverse Lunge
This is a coordination/strength/flexibility exercise. Snatch
two Clubbells™ then cast to the back position. Cast one
Clubbell® to the top position as you reverse
lunge same leg. Alternate arm cast and reverse lunge.
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