Bulava, clubbells, macebells and kettlebells site

Clubbells swinging

Complexity: Easy
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Trapezoid Trapezoid Trapezoid Trapezoid Latissimus dorsi Latissimus dorsi Latissimus dorsi Latissimus dorsi Deltoids Deltoids Deltoids Deltoids Long dorsal Abdominals Abdominal oblique muscle Abdominal oblique muscle Abdominal oblique muscle Abdominal oblique muscle Forearm Forearm Forearm Forearm Trapezoid Trapezoid Trapezoid Trapezoid Latissimus dorsi Latissimus dorsi Latissimus dorsi Latissimus dorsi Deltoids Deltoids Deltoids Deltoids Long dorsal Abdominals Abdominal oblique muscle Abdominal oblique muscle Abdominal oblique muscle Abdominal oblique muscle Forearm Forearm Forearm Forearm Trapezoid Trapezoid Trapezoid Trapezoid Latissimus dorsi Latissimus dorsi Latissimus dorsi Latissimus dorsi Deltoids Deltoids Deltoids Deltoids Long dorsal Trapezoid Trapezoid Trapezoid Trapezoid Latissimus dorsi Latissimus dorsi Latissimus dorsi Latissimus dorsi Deltoids Deltoids Deltoids Deltoids Long dorsal

Exercise on the development of the upper body. Mace/Bulavas/Clubbells should be diluted through the acceleration and jerk movement - as a demonstration.

The demonstration shows the technique with average clubs (clubbells of Scott Sonnon also perfectly suited), and that 10-12% of its own weight trains in each hand. Those. If you weigh 80 kg, in each hand 8 kg.

This exercise is quite difficult to carry out with weights or dumbbells because of features proletaniya projectile along the body. Technique here inertia, and not isolated, because necessary to connect the power of the body to spin the clubs. However, if you do not have clubs, ie the neck of dumbbells - you can work out great delta of the trapezoid in Accent mode.

If you do this exercise with clubs lightweight, the technique becomes more lpavnoy because It is not required for weight lifting jerks. Once again - this exercise, as well as 80% of the remaining exercises with clubs - executed in the inertial mode.

Purpose: Endurance Strength Explosive strength Warm-up


Training types

  • Bodyweight
  • Kettlebell
  • Clubbell/Bulava

Trainings

Groups