Choosing your first Clubbells® May 14 2014

The choice of which Clubbells® to purchase is an important and sometimes confusing process. They are so very different from

conventional strength training devices that it is difficult to make comparisons with previous experience. It is important to remember that the

displaced center of mass of the Clubbell® can create torque up to 4 times its actual weight when being swung.

The Clubbell® is available from 5 lbs to 45 lbs.

Many people are reported to put their Clubbells on a scale when they first receive them because they can’t believe they are not heavier.

But at the same time we cannot be scared off by the perceived weight and we must choose the Clubbell® which will allow us to begin

working with it immediately and will provide long-term challenge. The following should help you make this choice.

The Official Word From the RMAX International Website

"Ask your physician permission to begin this type of strenuous and circular resistance exercise. Physically fit adult males get

started with the Big Book of Clubbell® Training, the Encyclopedia of Clubbell® Training, and a pair of 15lbs Clubbells. Physically

fit adult females get started with the Big Book of Clubbell® Training, the Encyclopedia of Clubbell® Training, and a pair

of 10lbs Clubbells. For both men and women, these weight selections have been challenging at first but they adapted over the first

two weeks or so and some were even ready for a heavier size within the first month or two. Men with thorough strength training

experience and above average strength have begun with a pair of 20lbs Clubbells and women - a pair of 15lbs Clubbells.”

So, how do you pick your own ideal Clubbell® Weight?

Unfortunately, there is no perfect answer. Of course the best course of action is to seek out an instructor near you and take a

Clubbell® session with him or her before making your order. This will allow you to handle the Clubbells and at the same time

receive first hand professional advice as to which weight is best for you. However, sometimes it is difficult to find a CST Professional

in every area.

If you cannot try before you buy, your best option is to rely on your previous strength training experience. Let’s start with men. If

you have absolutely no strength training background, you may want to start with a pair of 10lbs Clubbells. This could also be your

best option if you are in post-rehab and need to slowly build range strength in any one area. If you are healthy and have some

strength training background, you may be better served by the 15lbs Clubbells. These seem to cover the widest range of individuals.

The 15s can be used effectively by men with a wide variety of experience. The difference for the advanced and novice strength

athlete, when using the 15s, will be in the exercise and protocol selections with which they begin their training. Only in very rare

instances would we suggest that anyone start with a pair of 20lbs or 25lbs Clubbells. However, athletes with a competitive background

in weightlifting or powerlifting may want to consider them.

Most women should be able to start with 10lbs Clubbells. Experience in any kind of strengthening activity, including yoga or pilates,

should be enough of a base to allow someone to start with the 10lbs. Again, in cases of absolutely no exercise background, or

in cases of post-rehabilitation, the 5lbs Clubbells may be warranted. We

know many women who can heft around the heavier Clubbells,

but it is rare for women to start with anything higher than the 10lbs Clubbells. Women with competitive backgrounds in athletics

may however find the 15lbs to be their best option, especially in sports known for strength or power.

Some people also choose to start off with Two-handed Clubbell® training using one heavier Clubbell®. If you want to immediately

experience the feeling of doing heavy Clubbell® work, this may be an option for you. Heavy, Two-handed Clubbell® work

can provide significant core training and full-body coordination of strength. However, we tend to lean towards starting out with a

pair of lighter Clubbells for Double work (one in each hand) and then proceeding to Two-handed work later in the progression.

Some recommendations for both Double and Two-handed Clubbell® weight selection are included in the following chart.