ace of clubs complete.pdf

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114/DECEMBER 2010/mensfitness.co.uk

ACE OF CLUBS

After being ignored

as serious fitness

equipment for the

past few decades,

clubs (as in weighted bats,

not nightspots) are making a

comeback. Thats good news

for anyone who wants to

build a body that both looks

strong and actually is strong,

because clubs are excellent for

building powerful shoulders

and a functional physique.

To help you look like

youre leading the revival

weve enlisted the UKs top

clubs expert, Ben McDonald

from Premier Training

International, to outline the

basic moves. Clubs are great

for improving wrist, elbow

and shoulder girdle strength

and mobility, says McDonald.

The increase in grip strength

is also phenomenal. Thats

important because whenever

you lift anything youre only

as strong as your weakest link,

which is often your grip.

Doing the workoutsThere are three workouts in this

plan, starting with Level 1, which

is designed to get you used to

using clubs. Level 2 moves up a

stage in difficulty while Level 3

is a demanding set of exercises

that get you moving in circular,

flowing patterns. Each set of

exercises in Level 3 works a

different plane of movement

(frontal, sagittal and transverse),

so you get a complete training

effect. You can also slot moves

into your usual workouts to

improve joint mobility.

Power Clubs are set to be the next big training tool. Use thesemoves from the UKs leading clubs expert to harness theirhuge strength-building potential

Ben McDonald is alecturer with top itnessindustry trainingbody Premier TrainingInternational he wrotethe manual for PremiersPower Club course. Hehas been a personaltrainer for six years, aswell as competing inaikido, board diving,fencing and boxingevents, and coachingmixed martial artists andtrack and ield athletes.

This months trainerBen McDonald

Shoulder park positionRest the club on your traps with yourhands below shoulder level.

Order positionHold the club vertically with your elbowbent at 90 and tucked in to your side.

Flag positionHold the club vertically with your armoutstretched.

Leverage positionHold the club angled towards you witharms outstretched and raised slightly.

Torch positionHold the club vertically with your armraised vertically.

Choosing a club

Because the clubs areweighted at the end and turnyour arm into a long lever,you need to use a lighterweight than normal. Heresa realistic guide that willallow you to perform themoves with good form.

Your strengt h Weight

Average 46kg

Strong 68kgSuper-strong 10kg+

Basic club positions

Guest ExpertTrainer


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Turn overfor yourPower Clubworkouts

Power Clubs areavailable fromWolverson Fitnesswolverson-itness.co.uk


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Power Clubs Level 1 Do these moves so youget used to the clubs

21Shoulder park

squatTarget Quads,hamstring, glutes

Start with the clubsin the shoulderpark position, thenlower into a squatuntil your thighs areparallel to the loor,making sure yourknees stay in linewith your toes. Pushback up powerfullythrough your heels.

Sets 2 (one each side for one-sided moves) Reps20Rest60 seconds

1 24Sagittalarm castTargetShoulders,lats, biceps,triceps

Start in the orderposition, thensend the club overyour shoulder andbehind your backuntil your upperarm is parallel tothe loor. Drawyour arm forwardsto reverse themovement backto the start.

5 Torch pressTarget Shoulders,

traps, triceps

Start in the orderposition, then pressthe club directlyupwards so bothyour arm and theclub are vertical.

6Frontallag press

Target Shoulders,triceps, quads

Start in the orderposition, thenpress the club outto the side. As youmove the club,counterbalance theweight by shiftingyour weight to youropposite leg whileslightly bendingyour knee.

2Inside leg swingTarget Hamstrings, glutes, lower back, shoulders

Start in the order position, then let the club fall and swing between your legs. Bend atthe hips as the club swings behind you, then drive through your heels and snap yourhips forward. Use momentum to swing the club up to just above shoulder height.

3Frontal shoulder park lungeTarget Quads, hamstring, glutes

Start with the club in the shoulder park position, then lunge to the opposite side,making sure your trailing leg is straight and your bent knee tracks over your toes.Drive back up to the start, keeping your torso upright throughout the move.

Turn over

for yourLevel 2workout

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Power Clubs Level 2 Do these moves in orderfor a whole-body workout

21Double

outside legswingSets 3 Reps 15TargetQuads,hamstrings,glutes, lowerback, shoulders

Start in the orderposition with yourfeet close together,then let the clubsfall and swingoutside your legs.Bend at the hipsas the clubs swing,then drive throughyour heels and snap

your hips forwards.Use momentumto swing the clubsup to just aboveshoulder height.

Rest for 45 secondsbetween sets and 45 secondsbetween exercises

1 24Transversearm castSets2each sideReps 15Target Shoulders,lats, biceps,triceps

Start in the orderposition, then sendthe club over youropposite shoulderand down yourback. Rotate yourshoulder to bringthe club behindthe same shoulder,before drawingit forwards andback to the orderposition.

5Sword castSets2 Reps 15

Target Shoulders,lats, biceps,triceps, abs

Start in a lagposition, grippingthe club with bothhands, then sendthe club over yourhead and downyour back. Quicklydrive the armsforwards to bringthe club back to thestarting position.

6Shoulderpark to club

woodchopSets 2 each sideReps 15TargetShoulders,lats, triceps,obliques

Start in a two-handshoulder parkposition with feetshoulder-widthapart. Extend yourelbows to draw theclub down in an arcuntil it is outsideyour opposite leg.

2Double

shoulderpark squat toleverage pressSets3Reps 15TargetQuads,hamstrings,glutes, shoulders,forearms

Start in the shoulderpark position, thensquat down untilyour thighs areparallel to the loorand your knees arein line with yourtoes. Straightenyour legs andsimultaneouslyextend your armsinto the leverageposition.

3Frontal lunge with opposite frontal arm castSets2 each sideReps 15Target Quads, hamstrings, glutes, lats, triceps

Start in the order position then send the club behind your back. Lunge to one sidethen simultaneously extend your arm out to the opposite side until the club is vertical.

Turn over

for yourLevel 3workout

Guest ExpertTrainer


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Power Clubs Level 3Do each hybrid as a circuit,completing all your circuits beforegoing on to the next hybrid

1 2

1aShoulder park squat to torch pressStart with the clubs in the shoulder park position,then lower into a squat until your thighs areparallel to the loor, keeping your knees in linewith your toes. Push back up powerfully throughyour heels as you press the clubs directlyupwards so both arms and clubs are vertical.

1bDouble outside leg swingStart in the order position with your feet closetogether, then let the clubs fall and swing outsideyour legs. Bend at the hips as the clubs swingback, then drive through your heels and snapyour hips forwards. Use the momentum to swingthe clubs up to just above shoulder height.

1cDouble sagittal swipeStart in the order position, then send the clubs

behind your back. Bring the clubs forwards to thestart position in a swift, powerful motion.

2aFrontal circleStart in a torch press position, then let the club fall down to the sidewith your arm straight. Swing the club round in a circle and start todecelerate when the club rises to shoulder height so you pausebriely at the top before repeating the move.

2bInside frontal pendulumStart in the order position and push the club out to the side acrossyour body. Let the club fall and swing in an arc, using hip drive to aidmomentum so that the club swings out to the side up above yourshoulder.

2cMillStart in the order position and push the club out to the side across

your body. Let it fall and swing in an arc, using hip drive to aidmomentum so that the club swings out above your shoulder. When itreaches shoulder height, twist your body so it goes down behind yourback, then quickly drive that arm forwards and return to the start.

3aTransverse arm castStart in the order position, then send the clubover your opposite shoulder and down yourback. Rotate your shoulder to bring the clubbehind the same shoulder before drawing itforwards and back to the order position.

3bInside transverse swingStart in the order position and allow the clubto swing outside your opposite leg. Use hipdrive to swing the club up and across your chestwith a straight arm until its above your shoulder.

3cSingle club baseball swingStart with a double-handed grip with the club

over your shoulder. Keeping your elbows high,swing the club across your chest and behindyour opposite shoulder. Swing backwards andforwards in a powerful but controlled motion.

Hybrid 1Sagittal planeCircuits4Reps 12

Hybrid 2Frontal planeCircuits 2 Reps 12

Hybrid 3Transverse planeCircuits 2Reps 12

1 2

1 2

For extra moves to add to your Power Clubs workouts go to mensfitness.co.uk/links/swingthesethings

Guest ExpertTrainer

ace of clubs complete.pdf

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