Heavy Clubs

[myles kenihan]

Hi,

Does anyone use the 15kg or 20kg power clubs.

What are they good for?

Thanks for any responses.

Myles

[ob]

Hi
Dont have 15-20 but have been using 6-10 range about a year and am thinking about getting a 15-20.

I use a mixture of KB, CB and bodyweight. The CB give me some ranges of motion I cant achieve with KB eg side CB swings or circles in front and parallel to front of body. Mills cover this range of motion too.

CB swipes are a bit like KB snatches except a longer range of motion and I can put more power into the flexion component.

Monsters and mutants could probably use the heavier CBs for the full complement of exercises.

For me, 2handed single CB movements would be a big use eg swipes, parrys casts, shield casts etc. Like a sledge hammer but no need for a target.

Ive recently started doing "rockits" with 2x10cb- a sort of ballistic squating motion. 10s not really heavy enough and I can't seem to do something similar with KBs. Swings are sort of similar but slower. So heavier CBs should work there. My interest in rockits is to work at a nagging ankle issue which I've been rehabbing for ages.

Undoubtedly, those with more knowledge and experience are aware of other exercises for heavy clubs.
OB

[VictorVondoomPhD]

Sure Enough, I never use anything less than the 10's now. Often the 15's and sometimes the 20.
I was working with a winner of this years Australian Bodybuilding Championships for some strength work recently and he was using the 10's excellently for learning scapular control. He will probably buy himself a a pair of 10,15, 20's for xmas I expect, instead of borrowing mine...
Also I worked on another strong bodybuilder who is using the 10's very well.
So to me if you are reasonably strong you should control the 10's easily with practice.
You can't beat the Power Clubs for shoulder strength work.
I use the lighter ones for rehabilitation, then once rehabbed, move on to the big guns!

[myles kenihan]

Thanks for the replies guys.

[ob]

My post above about rockits and CBs, seems you can do rockits with KBs (tried 2x16s; will try heavier on another day). However, care is needed as any movement of the kb towards the midline would take out a knee cap. CBs are a better tool to learn the movement and easier to keep in the groove with them.

[myles kenihan]

What are rockits?

[ob]

The web page below:
http://www.rmaxinternational.com/flowcoach/?p=135
has 3 videos in it. the second video after some skiing shots show the rockit
ob

[myles kenihan]

Thanks. I ended up getting a 15kg club. Heavy. I like mills and the one where you whirl it around your head with both hands like the Indian wrestlers.