(More) MED Clubbell Chains
Rotational + Attack Emphasis
SubStack’s new Direct Message feature has been a fantastic resource for my readers. I have had great conversations with many of you on programming, technique, and other kettlebell-related topics. Keep reaching out! My SubStack is made for education.
Since 2023, I’ve become enamored with endurance training. As a former sprinter & jumper, long distance cardiovascular efforts have been the bane of my existence. With the thrill of MTB and its aerobic/anaerobic conditioning, I’ve finally found my stride.
I’m currently training with Clubbells and Bodyweight+ twice per week - enough to help me maintain my upper body strength/hypertrophy (MTB takes care of the lower body). Here are some MEDCCs I’ve been working on with extra programming options.
John Parker
May 15, 2024
Clubbell Warm Up
Scapular Strength Series
Scapular Strength Series
Update: December, 2023 - I have added one exercise to this program: Banded Straight Arm Lat Pulldowns.
Static Triceps/Lat Stretch - Medium/Heavy Club: 60”+ 60”
Clubbell Spirals - Light/Medium Club: 5+5 Inward, 5+5 Outward
Clubbell Iron Cross + Arm Cast 5+5
MED Clubbell Chains
Rotational Emphasis
Purpose: Expose the body to enhanced rotational strength and power generation.
Clubbell Two Hand Mill + Side Swipe + Press + Clockwork Squat
Clubbell Two Hand Mill + One Hand Mill + Clockwork Squat
Attack Emphasis
Purpose: Improve “attack position” on the MTB ie; sagittal plane readiness.
Clubbell Snatch + Swipe + Head Cast + Barbarian Squat
Clubbell Swing + Swipe + Forward Lunge + Swipe + Reverse Lunge
Programming Options
Kettlebell + Clubbell
Clubbell + Sport
My Personal May 2024 Programming
MED Clubbell Chains Programming
Rotational Emphasis
Attack Emphasis
MED Clubbell Chains are valuable in that they expose the body to patterns that kettlebells do not. However, like any tool, there are advantages and disadvantages to their exploration. The Clubbells downfall is it’s loading. It is relatively light.
Still, swinging the long and cylindrical load provides high amounts of centrifugal force. But since many of my readers want specific strength & hypertrophy training, I’ll focus the next article on fundamental movements for getting jacked. Have fun friends.
John Parker
May 15, 2024