If the kettlebells can now be considered common tools in every gym or fitness and sports context, the clubs are still mostly unknown and, therefore, less appreciated. Once you learn to use them, however, you can immediately understand how much these tools can be useful for every kind of training and athletic conditioning, being it able to highlight physical limits that you did not even knew to have before the use.
The decentralized mass with respect to the grip makes this tool very unstable. As a consequence of this feature, the first impression when you approach a clubs is that you do not have a clear understanding of how to handle it: instinctively you might be brought to raise it by pulling it with the arms, but this will make you feel all the instability of the tool. In some way, you might be surprised by how much a 7,5 or 10 kg clubbell could weigh. If you don’t know how to use it in a technical and effective way, indeed, it is possible that you try to handle it only with the strength of the arms, as you could do with a dumbbell.
Another technical limit which often emerges when you start to use a clubbell is the grip. In some cases, you suddenly realize how the forearms and the grip muscles are untrained, so much that you could be unable to move the fingers for hours after the first sessions. However, these are also the features that represents the reasons why this tool provides something more than others in terms of benefits and effectiveness, making it absolutely unique in its field.
Sidea’s Si-Clubs go from 1 to 30 kg, and this range enables a vast number of possible applications for users of every level, including exercises with single or double grip. For example, for a trained man, which can also be used to have strength workout with heavy barbells, a single grip workout with a 10 kg club or a double grip workout with a 20 kg one might be more than enough to improve incredibly in strength, stability and muscular quality. The clubs, however, are not only used for common aesthetic-functional training workout in the gym: thanks to their extreme versatility, these tools find unique applications also in the fields of prevention and rehabilitation, but also in athletic conditioning.
The structural features of the clubs reflect on the technical ones: the weight is strongly decentralized with respect to the part of the tool on which the grip is applied, much more than in other tools like the kettlebell. Unlike the latter, moreover, the club does not have a real handle, but a simple section on which the user has to apply a large amount of grip strength in order to keep it firmly. This becomes essential if you consider that the clubs are not simply lifted: the exercises with the clubs indeed take advantage of the kinetic force to make the tool swing and oscillate. This means also reaching high speed during the exercise, and only through a strong grip it is possible to avoid losing the control on the tool and throwing it to the ground.
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Decentralized mass and swing movement are the main features of clubbell training: this allows to work at the same time on the strength of the grip and on the stability of the shoulder girdle and, during the swing phase, also to improve the joint mobility (in joint decompression) and the fascial elasticity in the muscular chain.
Therefore, if properly used, the clubbells result absolutely useful in the prevention of injuries and also in the rehabilitation process. Mobility, Stability, Proprioception and Coordination are indeed essential physical features for both these training goals, which make the club an effective tool in the hands of physiotherapists, rehabilitators and athletic trainers.
With the Si-Clubs you can build strong and stable shoulders, functionally prepared in the three movement planes, and this makes them particularly suitable for sports in which are involved fast and powerful movements of the arms (combat sports, launch sports, swimming, baseball, golf, tennis, volley, climbing sports etc.). At the same time, being the swing movement based on the hips and being it stabilized in every possible trajectory through the Core activation, the clubbells can produce useful benefits for every sports, with applications in the general athletic preparation of every discipline and, through particular combinations of movements, it can also be useful to improve specific technical gestures.
The clubs allows to perform ballistic movements in the three plans, and in particular in the most important one for the development of the technical movements of every sport discipline, the Transvers Plan. It is the movement plan which plays an essential role both in the prevention of injuries, caused by indirect trauma or stress/disfunctional overload, and also in the increase of reactivity, agility, speed and power of execution of the specific technical gestures (acceleration, deceleration, change of direction and other specific technical sport executions). Having strong, stable, proprioceptive and reactive joints during rotations and twists is essential in building healthy and efficient athletes for the whole duration of their sports career.
Although it could be underrated or, for its shape, it could also frighten the user, the club has unique features that provide making of it an extraordinary tool not only for Functional Training, but also in every other physical training context, from rehabilitation to physical preparation, including also the aesthetic fitness.
On the other side, only through an optimal technical knowledge of the execution of the exercises, in full respect of the biomechanics of the body, and of the functional training schedule, it is possible to maximize its extraordinary features
by Emilio Troiano
Master Trainer, WTA International Functional Training Academy
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WTA Functional Training Academy trains instructors on the use of the clubs since 2009 and, starting from April 2019, besides the classic training courses on site, it offers also the possibility to participate to the new Online training courses, with many technical/practical contents (more than 90 video lessons, ebooks and training schedules) that will allow you to specialize on the use of the clubbells in every physical context, from athletic conditioning to rehabilitation and group functional training.
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A simple tool that offers extraordinary training potential for all levels of athletic preparation and functional fitness. Training with mace bells/Si-Clubs is characterized by the multi-planarity of the movements and a strongly decentralized weight, resulting in a remarkably complete work. The weight increments, from 1 to 30 kg, facilitate total freedom of use of the equipment that can be very demanding even in the lighter weights.