The Swipe and 7 Key Components
The 7 Key Components and the Swipe
By Jarlo Ilano, M.P.T.,C.S.T.
The distillation and detailed exploration of the 7 Key Components of Clubbell® Training is a deep revelation. The revelation is that the 7 components go beyond the proper execution of Clubbell® exercise. Rather than being limited to the Clubbell®, the components are in fact immediately and correctly befitting all aspects of proper CST exercise.
The Swipe exercise is a great example of utilizing the 7 Key Components correctly. A few months ago I began a Density program. In the course of the program, I experienced many difficulties that could have been alleviated if I had more closely adhered to the 7 components. In particular are the concepts of Grip Confirmation and Hip Recruitment. In my zeal to complete the selected sets and reps in the allotted time, I became too upper body focused and neglected the proper use of the lower body (and really FULL BODY) that should be employed in every Clubbell® exercise. The upper body focus also caused me to be less “intelligent” in the use of my grip, thus fatiguing in that aspect much too soon. These missteps actually decreased as the program continued, because the practice required better execution in order to complete the desired work. However, the process would have gone much smoother if I had paid more appropriate attention to the components.
Superiority of Clubbell Design
The Distinct Advantages of the Genuine Clubbell®
by Jarlo Ilano, M.P.T.,C.S.T.
The innovative design of the Clubbell® yields force production that is vastly superior to other weight training implements. The “actual” weight of the Clubbell® belies the incredible tension that it exerts on the person wielding the apparatus. Two factors in particular explain how the production of force from a 15# Clubbell® equals 375 inch-pounds of torque! These are the factors of Leverage and Pendulum Motion.
Leverage is often designated “good” or “bad” based upon the mechanical advantage that a particular lever arm gives you to perform the task of moving a heavy object. Good leverage usually indicates that the lever arm is long relative to the length of the force arm to the fulcrum. The closer the fulcrum is to the load, the less force needed to move the load. This is the principle behind the use of a car jack as a first class lever. You have nice long lever arm that makes lifting your car up much easier. When you wield a Clubbell® however, it is a third class lever, the force arm (your hands) lies between the fulcrum (your elbow or shoulder depending on your arm lock positioning) and the load (the Clubbell® center of mass). In this leverage, a larger force is required to move the given load. This is “bad” leverage in terms of energy expenditure to move a weight, but it is excellent in terms of engaging your structure to create significant amounts of force.
