20 seconds of Double Clubbell Swipes with the 15lb Clubbells, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. Count total lowest reps out of 8 cycles.
I am still overly sore from my last week of training so I decided to use my clubbells as an active recovery. According to the inventor of the Clubbell, Scott Sonnon - "Soft tissue elasticity diminishes as we age and is primarily responsible for most injuries for athletes and the aging: which is why these apparently disparate groups are the Clubbell®’s largest advocates. Moving in three dimension washing the joint capsules with nutrition and lubrication, breaks up adhesions, smoothes off boney profiles (abating osteoarthritis), and distracts the bones (abating osteoporosis). Conventional weight-lifting equipment cannot do this. But the Clubbell®, with its protective outer coating and smooth profile, was specifically designed for swinging around the body".
Attched is a link discussing the benefits of Clubbell Training - Clubbell Training
Below is a Clubbell Swipe Tutorial
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