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[49ers1970]

Osu! Everyone,

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

development.

Osu!

[tmd]

Nice tip - just the sort of stuff we need to share.

[sandman]

Osu!

I agree - great tip! Thanks!

[supergroup7]

Wow.. thanks for this information.

How much do your homemade clubells weigh? Do they weigh more or less than 15 lbs?

[vapor]

And let's get some pictures uploaded of the final product!!

vapor

[hokuto12]

Osu

Great tip thanks for that.

[FredInChina]

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.

Train safely


Osu!


More info about traditional Indian Clubbells here

[supergroup7]

Thank you FredinChina, I will keep all of your guidance in mind.

[meguro]

Good points, Fred. I contemplated making my own clubs, even found some very good DYI videos. In the end, I simply use a 4 lbs machinist's hammer and an 8 lbs sledge hammer for single arm lever exercises, casts, and swings.

I like this vid.

You Tube

[49ers1970]

Osu! Fred,

Good point. My clubs are about 15lbs. Luckily, I am smart enough to realize that some

of the exercises with these clubs would benefit me while others could injury me.

Therefore, I will be looking for other smaller plastic clubs which would be of the

dimensions of 5-10lbs. so that I can do even more variety of exercises.

As far as uploading a picture, I will try to get that done over the weekend.

Osu!

P.S: A good isometric exercise with these clubs would be overhand and reverse

grip exercises in a static position while going up and down the floor in

sanchin dachi, zenkutsu dachi, kokutsu dachi or kiba dachi. If you want

to toughen up more, have someone beat you with a shinai while doing this.