Light, Mid and Heavy Exercise Club Training

 Whether you call them Indian clubs, or how I prefer - Exercise clubs, they are invaluable to total body conditioning. As you extend an exercise club away from your body's centerline and feel your core engage you know that the whole body will feel the benefits of this type of training. After all, exercise clubs have been around for centuries and with good reason - they work!

Lunges with Clubs

 While some disciples preach using the lighter weight clubs (1-5 lbs) which free up joints and increase mobility, there are others who love the feel of the powerful, full body movements of a heavy club. Everyone has their favorites but it is necessary to train with both heavy and light exercise clubs. Total body conditioning is the goal and activating all of your receptors is a big step in this aspect.

Adex Adjustable Exercise Club 3.5-25lbs

 Having a few different weight clubs in your training arsenal is akin to having a turbo placed on an already high performance engine. The coordination and mobility that is developed during fast, high rep multi-joint light weight club movements become evident in daily motions. Trainees using light clubs regularly will find that they become more graceful and agile. Long before the movements are mastered, the benefits become evident which carry over into heavy club training.

Cynthia Aguilar 

 The term heavy is relative to the trainee, not the weight. Never let anyone tell you what heavy is - though I consider light 1-5lbs, medium 6 - 14lbs, and heavy over 15lbs as a guide. Form is crucial in exercise club training. Just as it is in weight lifting, it is easy to get injured using poor form swinging the clubs! Heavy clubs will build a controlled explosiveness for the trainee that comes from the core out and the ground up. When a trainee uses a heavy club in the circular patterns the muscles contract and relax throughout their natural, complete range of motion. Movement in this manner stimulates more fast twitch type 2b fibers and the median 2a fibers because of the greater range of motion offered by club exercises over weight training. Adding an exercise club program into an existing training regiment will boost the total performance of the trainee.

 Mid weight clubs undoubtedly build endurance and mobilize joints. A great way to accomplish this is to each set for as many reps as possible in a given time. A good beginner starting time is 3 minutes then work up to a longer duration set or multiple sets. Make sure that form for the exercise is proper to avoid possible injury. Think of it as jogging for your arms.

 These examples are to get the word out about exercise club training. The benefits mentioned above are only some examples of what the clubs can do for you. There are multitudes of exercises on YouTube with some great instructors putting the clubs through the paces. Get some clubs, watch their videos, practice the movements and get the edge over your competition. And remember, the biggest challenge is life itself-stay healthy!

About The Author

 Don Giafardino is a long time fitness enthusiast who developed the Adex Adjustable Exercise Club to treat his injured shoulder. Years of heavy weight training left Don living with chronic shoulder pain rendering him unable to perform a simple push up. Don searched for an alternative way to exercise and came across club training. He began by using a loadable dumb bell with 2.5lbs on one side to experiment with the club movements and noticed quick relief. Don was eager to heal his shoulder and looked into purchasing a real club to train with but was disappointed at their cost thinking that he’d most likely outgrow the first club  in a relatively short time. Then begins a pattern of buying another and another, and paying for the shipping on each new club ordered. Being inventive by nature and having the incredible luxury of a friend who owns a welding shop, Don set out to make his own club that was adjustable. The first designs were from T ball bats with weight plated sandwiched in them. Don refined the design a few times until he reached what is know today as the Adex Club. A solid steel club with six weight settings that change quickly and safely by hand. It is a whole set of 10 clubs in one 25lb unit that goes from 3.5, to 5, 7.5, 10, 12.5, 15, 17.5, 20, 22.5 & 25lbs that ships flat rate insured for $24!