Favorite Clubbell Exercises for Baseball

Greg has left a new comment on your post "Eagle Baseball Club Information": 

Coach 
Would you post your top 5 clubbell exercise 

Posted by Greg to The Slav's Baseball Blog - BASEBALL 24-7-365 at 3/17/2013 12:52 PM

Hope this helps, Greg. If you have any further questions, please don't hesitate to ask. 

I personally own (2) each of the 5lb. and 10 lb clubbells. I bought them back in 2002. I have Scott Sonnon's book "Clubbell Training for Circular Strength" - An Ancient Tool for the Modern Athlete"  and the VHS tape Olympic Clubbell Swinging. We have used the clubbells for personal training and private training for baseball and softball for both pitchers and hitters. 

Overall, I would say Armpit Cast, Parry Cast, Shield Cast, Shoulder Cast, Wrist Cast and Hammer Throw. Sorry, that's six!! With Youth to HS players there is not much as much of a distinction between a hitters vs. pitchers workout, but to break them out separately:

Pitchers                                Hitters

Armpit Cast                         Armpit Cast 

Shield Cast                          Parry Cast

Shoulder Cast                      Hammer Throw 

Wrist Cast                           Wrist Cast

Progressing to Pendulum Cast and the Mill routine. Some illustrations and descriptions are provided below from Scott's site and some other sources I find pretty reliable:

In the interest of full disclosure, I have provided personal testimonials for the Clubbells on Scott's rmaxinternationl.com site back in 2003. 

http://www.rmaxinternational.com/home/index.php?option=com_content&task=view&id=133&Itemid=339

"Thanks. We love the Clubbells™ for baseball training for both pitchers and hitters. I have the Clubbell Training for Circular Strength book, video and the 5 and 10 pound size clubbells. The exercise program works well for developing grip strength and rotational power both of which are vital for baseball players." - Charles Slavik, NSCA-CPT, ISSA-YFT President, Eagle Baseball Club, LLC Tampa Bay's Finest Baseball & Softball Training 

http://www.clubbell.tv/cb-testimonials.php

"Thanks. We love the Clubbells for baseball training for both pitchers and hitters. The exercise program works well for developing grip strength and rotational power both of which are vital for baseball players." - Charles Slavik, NSCA-CPT, ISSA-YFT President, Eagle Baseball Club, LLC Tampa Bay's Finest Baseball & Softball Training (Tampa, FL, USA)

Baseball players benefit greatly from the rotational/angular strength development. Anything from sledgehammers to wood-chopping to heavy medicine balls may transfer over... and of course, especially Clubbells.

Check out Amazon.com for the book - "Clubbell Training for Circular Strength." Get it before Clubbells to make sure they're what you want and need. Then confirm it with your coach to prevent any overtraining potential. 

CORE EXERCISES:

• Swing: the core cardio competency of designed to teach the 7 Key Components of CST Form.
• ** Arm Cast: the arm-god guaranteed to give you the extreme shoulder range of motion strength of Atlas.
• ** Pendulum (Forward and Side): promises the ability to absorb and retranslate shock with the agility of a professional football lineman.
• ** Shield Cast: the angular / diagonal strength of weapon wielding warriors for developing flexible but granite strong shoulders, arms and lats.
• ** Shoulder Cast: for a John Henry sledgehammer strong back, arms and core, this targets the rare but critical lateral power.
• ** Parry Cast (Forward and Reverse): the most unique development of rotary reactive strength to develop spring steel strong tendons throughout the body.

COMBO ROUTINES

• Swipe: the ultimate three-dimensional metabolic conditioning engine to give you the tremendously powerful back, glutes and legs which has made wrestlers renown!
• ** Mill: the greatest multi-planar endurance challenge ever created which will develop the tree-swinging traps, shoulders and lats to make a gorilla proud!
• ** Hammer Swing: the most superior core activation exercise on the planet, guaranteed to give you an molten iron core which of a volcano!

Indy Ishaya's Article:

http://www.bodybuilding.com/fun/ss15.htm

Armpit casts 3-5 sets of 3-5 reps.

Wrist casts 2-5 sets of 1-3 reps.

Inward Pendulums with a side lunge 5 sets of 10-25 reps. Begin by performing the pendulum, and as the weight passes to outside your body, step out with the same side leg into a lunge, ending the pendulum in order. Reverse the motion using an outward pendulum to end standing upright and holding the 'bell in order.

Mike Mahler's Article:

http://www.bodybuilding.com/fun/mahler42.htm

Clubbell Drills

Pendulum - View

Clean one Clubbell to order and swing it down and out to the left making a half circle. Catch the Clubbell and then swing it in the opposite direction and catch it again. Go back and forth with each arm for 10 repetitions. This is a great drill for loosening up the shoulders before and after workouts.

Shield Cast - View

This is my favorite Clubbell drill and I noticed the increased stability in my shoulders after a few sessions of executing the Arm-Pit Cast. Clean a Clubbell to order and then raise your elbow above your head and take the Clubbell all the way around and bring it back to the starting position. This move had a real primal feel to it and requires a good amount of coordination. Go light and ease into it to avoid hitting yourself in the face. Do a few sets of 5-10 per workout.

Double Arm-Pit Cast - View

This exercise really hits the rear delts and a few muscles that you did not even realize that you had. I experienced a noticeable increase in shoulder size especially the rear delts after doing this exercise for only a week. Similar to the single Arm-pit Cast, this exercise is also great for shoulder stability. While it is not a triceps exercise, I found that this exercise really pumped up my triceps. Clean two Clubbells to order. Crush grip the handles and take the Clubbells behind your head in right angles. Contract your stomach and butt and bring the Clubbells back to the starting position. try doing a few sets of 5-10 reps.

http://aleushin.webfactional.com/gym/exersise/arm-cast/

Arm Cast

This excersise for the entire upper body. Especially strong is the load on the broadest muscles of your back(latissimus dorsi), Abs, and the muscles of the forearm and hand.

You can run with any kind of clubs. In order not to injury joints -start with light weights. This council will be entitled to any type ofexercise.

Difficulty of exercise: Middle

Purpose of exercise: Endurance, Strength

You can do it with: Indian Club Iranian Heavy Clubs Clubbells (Sonnon)

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Working muscles

You can click on muscle to view another routines for it.

Stages

http://aleushin.webfactional.com/gym/exersise/clubbell-mill/

Clubbell mill

Whole body exercise. 5x20rep works well with clubbell of medium weight(16 lbs clubbell weight for 176 lbs man weight appr.) Use your torso to move the weight. From torso you develop maximum impulse for this movement.

Switch from one hand to another during execution. One touch for one hand and instead of rest do exercise another hand.

You can choose another variant of training though.

Great exercise for punchers, strikers and grapplers.

Difficulty of exercise: Middle

Purpose of exercise: Strength, Coordination, Explosive Strength

You can do it with: Indian Club Clubbells (Sonnon)

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Working muscles

You can click on muscle to view another routines for it.

Stages