06-04-2012, 05:38 PM
Senior K4L Member
Make your own clubells for 1/12 the price.
I have been around the martial arts for many years and have also participated
in recreational sports. When it comes to strength and conditioning to
supplement martial arts training, I have always tried to keep up with the
latest trends in sports science and sports specific training to help me in
my particular goal. In this case we are talking martial arts. In the old days,
prior to the free weight era, the Okinawans practiced hojo undo, the Indian
and Iranian wrestlers, heavy club swinging etc.
There are implements in the past that in recent years has come back into
vogue. Some of these implements include clubbells, kettlebells, sandbag
training etc. I personally like combining the modern methods of free weights,
with some of the ancient methods of strength and conditioning for all around
strength and performance.
Some of these old implements like the kettlebell and clubell are expensive.
It might be actually worth your time to buy one of these implements if you
want to compete in the sporting aspects of some of these lifts. However, if
you want to use these implements as a supplement to your martial arts
training, then I don't believe this is necessary. For a kettlebell, they have
adjustable handles and you can buy the dumbell plates for a lot cheaper than
the individual pod of kettlebells that will run into hundreds of dollars.
For the clubell, if you were to go on to Coach Sonnen's website, I believe
the 15lb. clubell, which I use goes for between $119-$139 per club. A nice
alternative I used was to buy a kid's plastic bat at the toy store for $5.
I bought two of them for $10. I then went to the hardware store and had
one of the employees drill a hole about 1 inch in diameter at the bottom of
the baseball bat. I then bought a 60lb. bag of concrete for $3. I then
bought some epoxy solution for about $5. Including taxes, everything
costed about $20.
I took a tablespoon and scooped small amounts of concrete into the hole
of the baseball bat. Every 5-10 scoops, I would add water. I kept doing this
until the concrete filled up to where the hole was. I then put the rubber
like epoxy solution on the top of the baseball bat. I then let the baseball bat
sit around for 2-3 days. The concrete and epoxy dried up.
All this work took me about 4 hours to complete due to the spoon
scooping into a small hole. However, the clubbells so far, to me are as good
as any manufactured clubbell that I have used at a private gym.
Compare $20 for two clubbells to about $280 for two manufactured
clubbells at 15lbs. each including shipping. Not a bad deal.
One can do the standard clubbell exercises and also mimick some of
the lever exercises used in hojo undo for awesome forearm and wrist
06-05-2012, 10:58 AM
Senior K4L Member
Great tip thanks for that.
06-05-2012, 11:19 AM
Careful with heavy clubs, most traditional Indian or Iranian moves are ballistic, and bad form will destroy your rotator cuffs faster than anything else. 15 pounds doesn't sound like a lot, but with momentum and disadvantaged leverage, it can really tear through your shoulders!
Most people starting with clubs are using 1 or 2 pounds clubs
for prehab and connective tissue strengthening; they are very good for mobility and joint health (lubrication of the joint surfaces).
Only when your form is perfect with effortless movements, and that will take a long time can you go heavier..
Even 3 pounders can wreak havoc with your shoulders, elbows and wrists too! A lot of athletes will never go over 2 pounds.
There are also many very bad tutorials on the net!
I can't access youtube now, but if you check Paul Wolkowinski's YouTube clips, I am told they are good!
Using them for hojo undo, which basically consist of slow controlled movements is fine.
More info about traditional Indian Clubbells here
There can never be too much Nutella!
Last edited by FredInChina; 06-05-2012 at 11:38 AM.
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