Table of Contents

Clubbell demonstrations

Clubbell demonstrations

one hand clubbell mill work - Nicholas Anderson 1:35
Tacfit clubbell work - Nicholas Anderson 2:12
Clubbell Trial by Fire - Circular Strength Training 3:23
- CST Head Coach and European Director, Alberto Gallazzi

Shane Heins

Sprinkler twist 4:48
side rock-it 4:22
Hammer - Two handed side swing 8:36
Hammer - Two handed side semi swing 6:58
Hammer - Two handed torch press 6:02
Hammer - Two handed hammer swing 5:23
- Long arm in direction of swing

leg centric 2 handed clubbell movements

Finding Serenity part 1 4:55
Finding serinity part 2 warrior squat 11:38
Finding serenity part 3 clockwork squat 10:52
Finding serenity part 4 Samurai pivot squat 6:00
- Combination of warrior & clockwork squat

Clubbell Moves

Clubbell Flows

Flows by Evgenia Babrovskaia & Summer Huntington

Viking Clubs Functional Training Evgenia (9:38)
- See the routine around 4:00 minutes in
Heavy clubbell for yoga transistions - Summer Huntington (1:06)
- Flow instructions
Flow State of Mind - Summer Huntington (1:00)

Nestor Serra Verdauer Clubbell flow 15.7

clubbell flow 15.7 one handed with Nestor Serra Verdaguer 1:09
- Nestor Serra Verdaguer - Youtube home, links

front swing (between legs)
torch to flag pendulum (hold for 2 seconds)
bring in for swipe x 2
step 90 degrees for mill x2
hammer swing x3
2 handed horizontal clubbell squat
reverse mill x2
step 90 degrees back for swipe
front swing change hands & repeat

Emilio Troiano

The Best 15 Club Bell exercises - Master Trainer WTA Emilio Troiano 9:08
1. Front Swing
2. Side swing
3. Shoulder clean
4. side shoulder clean
5. Clean
6. Side Clean
7. Chest press
8. Gamma cast
9. Side gamma cast
10. barbarian squat
11. Push press
12. Side push press
13. Jerk
14. Side clean & lunge
15. Hammer

TacFit Firefighter 6 Exercise Circuit

Clubbell Full Body Workout, Firefighter Workout - Tacfit Firefighter

Front swing
Gamma cast squat
Clean to order squat
Torch press
Shoulder cast
Flag press

BodyTribe Fitness

Introduction to Heavy Clubs (Leverage Clubs), part 1 (16:48)
- Good explanation - check out squat flows at end, beginning at 13:30 into the video
  - Two handed moves @ 13:30
    - Ninja chop (Gama)
      - Bend elbows to take club over the front shoulder
      - Crank over opposite shoulder & push to a flag
      - → wider legs with lunge
    - Add lunge
      - As club comes up, stand up
      - As club come down lunge
  - More lateral motion, big tail wag
    - Quick hip turn at bottom
    - Add lunge (Side swing to lunge)
      - Wag the tail to bring club up & step out into lunge
    - add Ninja chop
      - Stand up & chop
      - Turn & crank into opposite lunge
      - Step back into tail wag
Heavy Club Mills (8:46)
- Wing fling