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Barbaric Tool
Barbaric Tool
TOOL
FOR THE TRULY HARDCORE
By Marty Gallagher
Photos by Radley Muller
ultra-specific motor-pathways
of conventional progressive
resistance lifts. Athletes
seeking a manly cardiovascular
alternative to gerbil wheel
treadmills, stationary bikes and
effete aerobic dance modes
can generate a fat-burning,
endurance-increasing cardio
workout by using lighter
Clubbells in big motions for
high reps. Enough talk; here
is an ultra basic, elemental
Clubbell workout that a true
hardcore trainee can sink their
teeth into.
The Mill
The Mill hits the shoulder in every
direction and recruits pecs, lats, traps
and delts.
Begin by holding the Clubbell in front
of you in Order Position. Elbows and
pelvis are tucked and glutes clenched;
now exhale and extend your arm to full
lock out. Minimize twisting. Grip hard
and swing across your body upwards
allowing the Clubbell to travel behind
your head. Flex pecs, lats and bicep
hard. Lead with the elbow and carry
the Clubbell back to the center line,
bringing the Clubbell back to Order.
Continue reps without any break by
continually casting across your body.
Go for flow. 4 sets of 8 reps is a good
initial scheme. Try using this exercise
on your recovery days or perhaps
between benches and squats to keep
back, chest and shoulders flexible.
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The Swipe
The Swipe can be used as a cardio
exercise or as a strength movement.
The swipe keeps chest and back
muscles flexible and pliable and can
add mass to lat and tricep muscles.
Light and fast will burn off body fat.
The Swipe attacks external obliques,
serratus, spinal erectors and rectus
abdominus.
Keep the elbows locked and swing both
Clubbells behind you simultaneously.
Sit back and keep your spine straight;
now bend the abs to thighs while
exhaling forcibly. Swing the Clubbells
forward while pressing your feet into
the ground. Snap your hips forward to
full lock out. Avoid using arm strength.
Instead use your entire body as one
muscle to rip the Clubbells forward at
full elbow lock-out. Exhale! When the
Clubbells are parallel to the ground,
bend your elbows and send them over
your shoulders. Before the Clubbells
stop moving, rip them the other
direction by flexing your pecs. Drive
your elbows down like a barbell pullover. Pass through the order position
and cast the bells back to elbow-lock.
Begin the down swing. Sit back deep
on back swing and ramp up for another
explosion.
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