Choosing your first Clubbell

The choice of which Clubbells to purchase is an important and sometimes confusing process. They are so very different than conventional strength training devices that it’s difficult to make comparisons with previous experience. It’s important to remember that the displaced center of mass of the Clubbell can create torque up to 4 times its actual weight when being swung.

Many people are reported to put their Clubbells on a scale when they first receive them because they can’t believe they aren’t heavier. But at the same time we cannot be scared off by the perceived weight and we must choose the Clubbell that will allow us to begin working with it immediately but will also provide long-term challenge. The following should help you make this choice.

Adam’s Personal Anecdote…

My personal experience parallels the advice given above. I started out with a pair of 15 lb Clubbells. I was skeptical when I ordered them. After all, I had been strength training since I was in my early teens and 15 lbs sounded pretty light. But when I took them out of the box for the first time, I was a little taken aback at how hard they were to handle.

Yet with proper training and focusing on the basics of the 7 Key Components of structure, I was quickly on my way. Several months later I ordered a “Bruiser” (45 lbs Clubbell®). Let me tell you, when I took that thing out of the box I thought I had made a BIG mistake. But again, with incremental progression I was able to progress quickly to being able to handle the beast.

My latest addition has been a pair of 25 lbs Clubbells. With the 15s, the 25s and the 45 I feel that I have a well-rounded gym and am able to accomplish pretty much any training goal I have in mind. I still use the 15s as a staple of my training.

So, how do you pick your own ideal Clubbell® Weight?

Unfortunately, there is no perfect answer. Of course the best course of action is to seek out an instructor near you and take a Clubbell® session with him or her before making your order. This will allow you to handle the Clubbells and at the same time receive first hand professional advice as to which weight is best for you. However, sometimes it is difficult to find a CST Professional in every area.

If you cannot try before you buy, your best option is to rely on your previous strength training experience. Let’s start with men. If you have absolutely no strength training background, you may want to start with a pair of 10lbs Clubbells. This could also be your best option if you are in post-rehab and need to slowly build range strength in any one area.

If you are healthy and have some strength training background, you may be better served by the 15lbs Clubbells. These seem to cover the widest range of individuals. The 15s can be used effectively by men with a wide variety of experience.

The difference for the advanced and novice strength athlete, when using the 15s, will be in the exercise and protocol selections with which they begin their training. Only in very rare instances would I suggest that anyone start with a pair of 20lbs or 25lbs Clubbells. However, athletes with a competitive background in weightlifting or powerlifting may want to consider them.

Most women should be able to start with 10lbs Clubbells. Experience in any kind of strengthening activity, including yoga or pilates, should be enough of a base to allow someone to start with the 10lbs. Again, in cases of absolutely no exercise background, or in cases of post-rehabilitation, the 5lbs Clubbells may be warranted.

I know many women who can heft around the heavier Clubbells, but it is rare for women to start with anything higher than the 10lbs Clubbells. Women with competitive backgrounds in athletics may however find the 15lbs to be their best option, especially in sports known for strength or power.

Some people also choose to start off with Two-handed Clubbell training using one heavier Clubbell. If you want to immediately experience the feeling of doing heavy Clubbell work, this may be an option for you. Heavy, Two-handed Clubbell work can provide significant core training and full-body coordination of strength.

However, I tend to lean towards starting out with a pair of lighter Clubbells for Double work (one in each hand) and then proceeding to Two-handed work later in the progression.

Recommendations for both Double and Two-handed Clubbell weight selection

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