Clubbells are a fantastic exercise tool for all human-beings, but they’re even more valuable for martial artists, and especially grapplers.
Heavy clubs, as they’re called, offer unique benefits and capabilities that no other training tool can provide.
They’re also man’s oldest tool and weapon, and have been a part of our species’ evolution since the beginning.
Clubs can be used for a variety of goals, including strength, endurance, mobility, and injury prevention, as well as for warmups, prehab/rehab work, and complete total body workouts.
If you haven’t started adding clubs to your BJJ performance training, here are 5 reasons to add them ASAP.
1. Circular Strength
The concept of Circular Strength was popularized by TACFIT creator, Scott Sonnon, and relates to building strength in non-linear movement patterns. In other words, using arc-like motions to train in multiple planes of motion.
Most conventional exercises move in linear motions like a squat, deadlift, bench press, or row. Life, however, and more specifically jiu-jitsu, comes at you from all angles.
Building strength and resilience in odd angles strengthens and fortifies the body in a very relevant way for grappling.
You can train circular strength with kettlebells, maces, and Bulgarian bags with exercises like the swing, snatch, and spin, but, unlike any other tool, the club opens up nearly all planes of motion.
The club is also excellent for training rotational and lateral movements, which are often neglected, but highly important for BJJ performance and injury prevention.
2. Loaded Mobility
Having complete access to your joints’ full range of motion is paramount for optimal performance and injury resilience.
But having access is just part of the equation, you also need strength in these ranges.
Clubs allow you to develop joint mobility and strength at the same time.
The major club exercises also target the main problem areas with respect to jiu-jitsu; shoulders, elbows, and hips.
So, not only will you be healing these areas, you’ll be strengthening and mobilizing them for improved mat ability.
Few other tools have the ability to do this simultaneously.
[If you want free access to an Intro to Heavy Clubs For BJJ, click here.]
3. Rotational Strength
As mentioned, clubs are excellent for rotational strength training. Rotation is one of the most important factors in human performance, and most people are completely unaware of the powerful benefits clubs offer in this regard.
Many turn to medicine balls and cable machines for their rotational training, however, nothing compares to the loads you can use with clubs.
Clubbells can get up to 100 lbs, but just half of that will challenge even the most experienced athlete or grappler.
The club develops your rotational abilities and allows for progressive overload with its incremental loading options.
4. Fascia / Connective Tissue
Fascia is one of the most overlooked components in human performance, but it’s starting to get the attention it deserves.
Fascia is a layer of elastic tissue between our muscle and skin that transmits mechanical tension within the body. It literally connects the entire body.
Club swinging stretches and stimulates the fascia unlike many other common exercise tools.
Club swinging also stimulates the connective tissue with those non-linear forces mentioned earlier.
Both of these things have a profound effect on performance and durability.
As an added bonus, club swinging also naturally decompresses the joints, specifically the shoulders, elbows, and wrists, adding even more healing and longevity benefits.
5. Deceleration Training
When swinging a club, you must create force to propel the weight, and receive force as it returns.
Learning to receive and decelerate forces is essential for high-quality sport and martial performance.
When grappling we are constantly managing our opponent’s weight and force.
Developing the muscle, connective tissue, and coordination and overall ability to do this will not only reduce your chance of injuries, but also improve your ability to apply techniques, defenses, and counters.
By swinging clubs, you develop your deceleration capabilities, again, in those odd, real-world angles, preparing you for anything.
Bonus: Grips, Hips, and Spine
If you needed more reason to start swinging clubs regularly, they also target some of the most important areas for grappling.
First, clubs forge an iron grip. Again, you are creating and receiving forces at add angles, and the contact point with the club is your hand.
Your wrist, forearm, and shoulder must work to handle and stabilize these forces, which becomes extremely challenging when working with heavier clubs.
This is huge for any type of grappler.
Second, almost no other tool allows you to develop the rotational hip and core power and strength like you can with a club. As we know, jiu-jitsu is all “hips and grips.”
And finally, generating and receiving force in the transverse plane via rotational exercises builds spinal integrity like no other.
Our spines were made to flex, bend, twist and rotate.
Using the club will improve these qualities while building resilience in all planes of motion.
Ultimately, the ability of your spine to move is what everything comes down to in life, but certainly in sport and grappling.
