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.

This became very obvious as I taught a client the Swipe exercise. We began with exploring the 7 Key Components with the Cephalocaudal-Proximodistal teaching model.

1. Core Activation: I started simply by emphasizing exhalation on effort. By noting the core activation in Performance Breathing, my client was able to intuitively understand the value of proper sequencing of the breath for optimal movement. The exhalation from the back position of the arm cast helped to keep his structure generating appropriate levels and direction of force.
2. Crown to Coccyx Alignment: From Core Activation it was an easy segue into proper spinal positioning. The correct transfer of forces (and facilitation of breath control) was readily apparent when I demonstrated both correct and incorrect spinal alignment.
3. Shoulder Pack: This was very important as we both have issues in shoulder laxity. Encouraging shoulder pack, not just in the “loaded” positions, but also throughout the exercise and especially in the swing portion, protected the shoulder girdle well.
4. Arm Lock: Proper elbow positioning in the transitions of the swing and armpit cast portions of the exercise were then detailed and allowed both safety and proper force generation from the upper extremity.
5. Grip Confirmation: In this I focused on the “intelligent” grip of selective tension, and being aware of how best to apply grip pressure during the phases of movement in the swipe.
6. Hip Recruitment: The “meat” of the Swipe exercise! Whereas before I had engaged hip recruitment as an afterthought, in teaching my client, I emphasized the hip snap, and demonstrated how the force generation from the hips allowed the proper execution of all the performance goals in the core and upper body.
7. Leg Drive: The “foundation” of the Swipe exercise. In emphasizing the proper relationship with the ground and the ability to appropriately transfer forces from the earth on up, the totality of the Swipe as a “full body” exercise is fully manifest.