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 TACFIT/CST Professional (http://tacfit.com.au/locations), but barring that, we provide resources

in-store 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 preventing

injury and ensuring a consistent training effect. Examples of Clubbell® exercises that I use to start off many of my clients

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 complex

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 before

comfortable range of motion is restored in that joint (see the 'Free to Move®' and 'Primal Stress' programs available for download at

http://tacfit.com.au/training-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 TACFIT / 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 our website to find Certified

Instructors http://tacfit.com.au/locations.

Grip choke depth

The Clubbell®, with its long handle and micro-adjustable Grip Choke possibilities, provides a truly incremental progression to strength

development

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 decided

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). However,

excellent resources are available to help you get started on your own.

Essential Resources

As mentioned previously its best to source a Certified Instructor. However we also recommend the following resources:

The Encyclopedia of Clubbell® Training 

The most comprehensive Clubbell® Training course ever created, this is the definitive

guide to 140 core Clubbell® exercises - over 4 hours of heart-pounding,

muscle-building, core-activating routines that cannot be found anywhere else.

Available as a 5 x DVD set here in store

TACFIT King of Clubs.

Takes your Clubbell practice to the next level. includes free Band-Ageless and Atlas Yoga programs

Available for download at http://tacfit.com.au/training-programs