I was going through some of my old video clips and found this Mini-Clubbell warm-up routine I learned from Scott Sonnon. I was using it a lot when ramping up for my Trial by Fire records. And I filmed this tutorial for an online student of mine last year.
It’s a perfect routine for greasing up the shoulders in preparation for heavier club swinging or even for other forms of intense training.
If you like excessively detailed explanations, you might enjoy this video… 
It’s a bit dark and gritty, but hopefully you’ll find it useful. Let me know in the comments…
{ 26 comments }
Adam,
I think this is explained well. Exhaustive detail is not a detriment when trying to pick up movements from video. Together with the warm up at the end I think you’ve provided a very complete set of instructions.
Thanks
Doug
Hi Adam,
Thanks for the great tutorial – you really explain all details fabulous way – let the understand. I got my mind that this reminds me a lot “Intu-Flow with weights”. This is really thing I’m going to take with me to my trainings routine.
Henri
Bonjour Adam,
Très belle routine … agréable et énergisante !
Hi
Thanks this is great instruction i am in the UK and have not yet found any clubbells for sale here so these exercises with indian clubs are great
Hi Kenneth,
They’re not identical to the ones that rmax sell, but either London Kettlebells or Wolverson Fitness sell the clubs. (Wolverson are cheaper but I think carry less stock – worth checking them first though).
Hope this helps.
And thanks Adam. I’ll give that one a try today!
Mark
Hey Kenneth,
If you want, drop me a line and I’ll hook you up with Alberto, our CST leader in Italy. They have Clubbells available for sale.
adam@bodyweightcoach.com
Cheers,
Adam
I am starting my morning with this. Thanks.
Just getting into clubs (here in Australia)-involved in training fighters-Boxing,Muay Thai & MMA as well as Rugby Players & grapplers.
Awesome stuff for shoulder mobility/stability which we really need in our choosen sports!
Thanks, Matt.
we just got the clubbells yesterday, can`t wait to use warm-up routine this morning-thanks alot.
Hello Adam,
Your video is splendid. It covers the functional arm and body motion. I am going to add these into my sinawali exercises.
Thanks,
Greg
Thanks Adam these are great! I really appreciate the description of each exercise.
I can’t wait to try these out.
Hi:
Very good video. By any chance do you know where I can get Indian Clubs or Club Bells of 3# and 4#. I live in California.
Thank you,
Jose
Hey Jose,
Just follow the link at the top of this page that says “Buy Clubbells.” We show you how to choose the weight and give links to where you can buy them online. Since you’re in the States, you’ll get them quite quickly.
Cheers,
Adam
Hola Adam,
Another great vid. Good clear instruction. I liked the follow-along at the end.
Thanks for sharing this one.
Wow-beautiful routine-not sure my clients will be coordinated enough to incorporate parry twirl, but then again, they continually surprise me! Very helpful and greatly appreciated! Hurry up with the black book…club devotees everywhere thank you and wonder if you’ll be doing anything EVER in South Florida?
Hey Julia,
As soon as you bring us down there…
Cheers,
Adam
Hey Everyone,
Thanks for the great feedback. Makes me want to find some more goodies for you before Christmas…
Cheers,
Adam
This video showed a fun way to warm up. I also noticed that the form looks very important and should be honored as much as possible to avoid any injury. I want to make my own club bells so I can try it soon.
Hey Adam,
Great instructional video and technique, is their a way to save this video on my computer or burn it onto a disk?
Another great video, Adam. I’ll take your old, excessively detailed explanations any day.
I like the routine and explanations. I am going to find this very useful in my own practice.
Adam,
As always, your instruction is clear and concise, and your ideas transfer into my training immediately!
Quick question: I currently have a pair of 15s and a 35, and I am trying to squeeze every bit of usage out of them before I plunk down the cash for different sizes. Which would be the better choice for me to add some light warm up/active recovery work: mini-clubbells or the 5lb clubbells? (As a reference point: I have been working with the 15s and the 35 for about 8 months now, and can complete the TBF with the 15s at zero choke in 22-24 minutes.)
Best,
Johnny
Hey Johnny,
It’s pretty much a question of “6 of one and half dozen of the other”… The Minis are a pretty good deal though… I really think this is a great package:
INTU-FLOW Complete Package
Cheers,
Adam
Good point, man… Thanks!
ADAM,
Great demonstration and follow up of the exercises. What a way to start your day or to loosen your joints before using the bigger clubbells…THANKS!
Just started using the 15#ers, am also doing power lifts with some cleans 2 days a week and keeping up with KB’s–just because you asked for feedback–this one more tool is just too much for me at this time–i’d rather just warm up using the movements i’m training–otherwise excellent instruction as always!
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