How do Kettlebells and Clubbells differ?

Check out some real user responses and what they think about clubbells and kettlebells. How are they different? Are they for you?

Here are some real user responses about clubbells and kettlebells. Which should you use?

Kettlebells More Versatile, Clubbells Are More Fun ... 

"Kettlebells and ClubbellsTM tend to emphasize different parts of the body as you use them. The kettlebell, as used in exercises advocated by the party, works the body in more of a "ground up" fashion. The swing, snatch, clean and jerk all stress the legs, hips and back. More of a total body exercise instrument.

The clubbell works more from the hands down. When you pick them up, they are clumsy to handle; you constantly try to balance them. Now for the exercises, there are only a couple that I do right now; a double front swing (kind of looks like I am skiing), a side-to-side swing (think tick-tock), the iron cross, 1-arm pullovers (I really do not know what to call them) and single-arm circles (front and back). All of the above have one thing in common: They fry your grip! Your arms, elbow-down, are on fire. the only thing I can compare it to is rope climbing.

High-rep snatches and farmer's walks will fry your grip, but it seems to me that they emphasize more of the tendon and ligament strength. When I am doing snatches, I find that my fingers tend to hook the kettlebell handle more than actually grip it (This is probably poor form on my part that should be corrected). When I use my kettlebells for farmer's walks, afterward I find that while my hands are shot, my forearms above my wrists have definitely borne the brunt of the assault.

After you use the clubbells for swings and circles, all the little muscles in your hands are sore as well as your forearms. You have to constantly grip that thing or it will fly right out of your hand. The only place where you can adjust your grip is at the top of the swing. Also, it works the shoulder to a great degree (duh) and those muscles between your shoulder blades (don't know the name, my Gray's isn't handy).

They are both a lot of fun to use and obviously you will reap benefits from dedicated practice. While you can do lower body exercises with the clubs (e.g. pistols, front and overhead squats etc.), they really shine on upper body exercises. Personally, I think the kettlebells are the more versatile of the two, but those clubs are a whole lot of fun." 

- Polemides

Clubbells Better Than Sledges, Shoulders Still Sore From Kettlebells ... 

"Clubbells: another awesome alternative to the gym! I have found another key reason to never go to a gym again. So far I have been improvising my workout with the clubbell doing alternating wood-chopping and circular swings with it. Unfortunately I couldn't get the page to load that had old-timer heavy swing training info on it. The clubbell is different from kettlebells.

Since it has a bit of leverage, its 15 pounds seem like a bit more. When comparing it to a sledge, you don't need to worry about the end flying off and killing somebody. The handle is crinkle-paint coated metal which gives it a really good gripping surface.

Currently I am working on using it for active recovery from kettlebell practice sessions now. Because of the load it puts on your shoulders it should excel at this. It is a really fun alternative to KB's but I would never give them up, or vice versa. As I learn more about using it safely I will integrate it more into my KB sessions. Because of the way it can load your shoulders it should excel for."

- Chuck Fair, Kettlebell Instructor

Clubbells: No Scares, Feels Safer, Top Notch ... 

"I only have one of the beasts, but I've been having a lot of fun with it. The clubbell really is pleasurable to handle and work with - the heft and balance and shaft thickness are just right. If you show it to someone and they invariably want to play with it, as opposed to a kettlebell, which scares the hell out of most people."

And it actually feels safer than a kettlebell; most people seem to instinctively understand what their limits are on a given movement and naturally choke up on the handle or limit the ROM without getting too carried away. Of course, I'm talking about swinging one clubbell; two might be a different matter altogether, taking the demands on strength, coordination and endurance to a whole new level. I plan to order a pair for real money after I see what's on the OCS video and keep the third one for friends to use.

I have no doubt that after seeing Coach Sonnon demo-ing all the ways to work out with Clubbells that I will have the same reaction as when I first the the RKC video - 'GIMMEE- GIMMEE - GIMMEE!!!" It takes a carefully-constructed program and training methodology to use these things to good advantage.

If anyone other than Coach Sonnon or Pavel Tsatsouline or maybe Coach Davies were reviving them, I would be skeptical. I wouldn't even consider committing time and energy to Clubbell swinging if RMAX wasn't coming out with instructional materials. All the material I have ordered from them so far has been top notch." 

- James Boelter

Fine Tools With A Lot To Offer... 

"I have met and spent time with Pavel and Scott. They are both men of fine character and exceptional physical prowess, and they are friends. So too, I consider the KBs and CBs fine tools and good friends. They both have lots to offer."

- Michael55

Grip & Physique Has Gone Up Because Of Clubbells ... 

"Sledge hammers and baseball bats w/doughnuts have a different center of gravity for different effects. If you tried a clubbell you would know what I'm talking about. On the other hand I'm sure an industrious guy can make a home-made clubbell with an aluminum bat and lead shot. You would also have to change the characteristics of the grip too.

The naysayers are over simplifying this too much. My shoulder flexibility, my grip, (and vainly) my physique and my ability to do full "embrace the tree" standing meditation has gone way up because of the clubbell."

- GGliddy

Try Before You Knock It ... 

"I received my 2 clubbells yesterday, and while I'm somewhat at a loss until the video arrives, I have swung them around a bit ... These are my impressions. Now, I would definitely NOT consider myself a 'strong man,' at least at this point. My kettlebells are giving me the first serious strength training of my life (I'm 50), and I've progressed in a few months from fear of the 1-pood snatch to being able to snatch the 1.5 pood about 10 times per arm on a good day.

While the clubbells are 15 pound, they sure FEEL heavier than that, obviously because of the way that the weight is balanced. It is apparent to me that they will provide me with some gruesome ballistic workouts, and increase MY strength. Perhaps those who can snatch the 2.5 pood can scoff at them - I imagine that ultimately they will issue heavier versions, especially if the 15-pound version catches on and there is a demand.

I find it interesting that, simply based on a description of the clubbell, some people totally dismiss them. Isn't that pretty comparable to kettlebells? Unless you try them yourself, or listen to the recommendation of those who have benefited by them, it's difficult to appreciate how a dumbbell shaped in just THAT way, with a handle just like THAT, work work so well. 

- "droolmaster"

Original source: http://www.bodybuilding.com/fun/ketbelnew.htm

Are Kettlebells Or Dumbbells Superior For Gym Based Strength Gains?

By Russ Howe

It's a war which has raged on for the best part of ten years but, thanks to recent scientific research, today you will get a definite answer to the question: Kettlebells vs dumbbells - which method will give you the best results?

Before we do that, it is important to point out that using both approaches is always going to be far superior to limiting yourself to just one style. You will often hear people swearing by the use of just one protocol, all this does is limit your ability on the gym floor as each style comes with it's own plus points and negatives, therefore a combination of the two styles alongside other forms of training, such as yoga, interval training and body weight movements, would be optimal for achieving the goals set by most individuals.

However, a recent study pitted the kettlebell against free weights in a study to determine which method would return the greatest strength gains overall. The results were quite profound.

In the study, researchers ordered their first group of subjects to perform a six week course of swings, goblet squats and accelerated swings using a 35 pound weight. Improvements of squat ability, vertical leap and power clean strength were documented.

The free weights group performed a six week program of barbell squat, power clean and high pull using around 80% of their one rep max on each exercise.

At the end of the six week study, the results of the two groups were compiled and compared. The overwhelming winner was the second group - the free weight group. These individuals boasted improvements of a 15% higher squat compared to group A's 5% increase. They also noticed a 10% power clean and 4% vertical leap boost.

Their kettlebell counterparts, on the other hand, could only manage a 4% increase to their power clean and added just 1% to their vertical leap. Those results were quite surprising, given the explosive nature of kettlebell training in general.

If you want to base your training program purely on the scientific findings, then free weights clearly return the greatest strength gains.

However, the optimal method for building a better body through effective fat loss and lean muscle building should include a variety of techniques. Although this particular study from California State University, Fullerton returned results heavily in favor of resistance training, this does not mean you should eliminate every other type of exercise from your program.

While free weights have now been shown to trump other equipment in the strength category, that doesn't mean they are the only method you should use. For instance, there are a number of exercises which can be performed using a kettlebell which are simply more functional than using conventional dumbbells and barbells. The swing is a perfect example of that.

The battle between kettlebells vs dumbbells will be one that undoubtedly cuts most gyms down the middle depending upon personal choice. However, the latest scientific research clearly documents one winner.

Original Source: http://weight-loss012.blogspot.co.uk/2013/08/are-kettlebells-or-dumbbells-superior.html

Kettlebell workouts the best way to get in shape at home

By Chris Rivers

Kettlebell workouts are a great way to get fit, tone up, and lose that unwanted fat belly, but one thing that really stands out and makes kettlebells the fastest growing workout routine around today is that this one piece of equipment is so versatile.

While performing strength training exercises, it will also help you boost the capacity of your lungs and heart. You can perform high rep sets of kettlebell swings, jerks, clean and snatches, and these exercises can surely make you sweat in just a couple of minutes. Since these workouts are helpful in improving your cardio strength, it will also help you burn unnecessary calories in your body. Instead of spending a couple of months engaging in an exercise program for weight loss and muscle building, you can do KB exercises instead to hit two birds with a single stone.

If you only ever consider the above i'm sure you can already see the amazing benefits and bonuses a quick KB session can offer.

Aside from the benefits mentioned above, exercises are also helpful in improving the body's flexibility. Regular kettlebell workouts can help improve flexibility without doing poses for a long period. Working out with KB's can be done at any given time. This is because you do not have to spend hours working out. Performing the exercises at least 20 minutes daily can already help you improve your stamina, strength and flexibility. This is the reason why it is the most recommended exercise for those with very busy schedule and have shorter workout times.

Surprisingly and unlike other fitness programmes kettle bell training is very moreish, this is mainly due to the fact that the workouts don't take forever to complete, are a personal challenge to you and can be done every ware and anywhere imaginable. Because of their unique size and exercises you are not limited to just training at home or in the gym; if the sun is shining get out there into the fresh air and swing your kettle bell, you'll be amazed at how refreshing and therapeutic it really can be.

Also it's inexpensive. You can buy the equipment for as low as $30 and train every with it and thats a big saving on hefty gym memberships.

Original Source: http://bestweightlossadvice1.blogspot.co.uk/2013/08/kettlebell-workouts-best-way-to-get-in.html

Top 10 Training Tips for Bigger Biceps

#1. For stronger biceps, train your legs-The best way to develop more strength in your arms is to train them together with a large muscle groups

#2. The brachioradialis muscle is not recruited at slow speeds during a biceps curl, but it is recruited at fast speed

#3. Take time and do your forearm work. It will go a long way in keeping your elbows healthy and it will help with growth in your biceps

#4. Grip the inside of the dumbbell w/ the pinky touching the plate to assist w/ supination & a harder bicep contraction.

#5. Don’t be afraid to switch it up but not for switching’s sake. Change grip widths, modalities, speed of contraction, etc. only to target certain aspects of the bicep you want to change or to increase training focus based on a mechanical issue.

#6. Remember, the function of the bicep is to flex the elbow AND supinate the wrist. Add this to ALL your DB Curls to get best of both worlds.

#7. Fat Bar and Fat Grip training increases both elbow flexor recruitment and contraction intensity. If your bicep growth stagnates, try this for a boost.

#8. Try an Incline Modified Kettlebell Curl. Using a modified kettlebell is a good way to challenge the strength curve to make you stronger; you can get faster adaptations without suffering a strength plateau from doing the same thing for months on end. A modified kettlebell will spin so that it doesn’t stress the wrist or hit the forearm.

#9. Preacher Curls, Preacher Curls and more Preacher Curls. I see so many peeps working their guts out for bigger biceps and their shoulders dominate and swing to get out of control. The preacher bench keeps everyone honest and keeps the biceps isolated.

#10. Bicep Training Coaching Cue: Standing BB Curls – Curl to your MID CHEST, not to your shoulders or chin. Keep the pressure on the biceps and don’t transfer the pressure to the deltoids.

Original document:  http://www.iconperformanceonline.com/?p=3651