BARBARIC TOOL
The Mill
FOR THE TRULY HARDCORE
By Marty Gallagher
Photos by Radley Muller
H
ardcore trainers don’t
shy away from pain
and suffering – they
embrace discomfort
and gut-busting effort because
they know that nothing of any
physical significance occurs
without teeth-grinding, eye-
ball popping physical effort.
Give a true hardcore trainee a
choice between using a rusty
old barbell with lots of plates
or a shiny chromed ball-bearing
smooth exercise machine and
the real men pick primitive
tools every single time. In
an age where everyone is
hawking slickness and ease,
the hardcore subculture seeks
methods that make exercise
harder – not easier. Primitive
methods and modes blast the
body into submission and when
an effective new tool appears
the word goes out over the Iron
Grapevine.
The word has gone out recently
about a tool so primitive
and effective that hardcore
trainees worldwide are lining
up to lay their callused
hands on it. The Clubbell is
a patented strength training
tool which combines modern
technology with ancient
science. Predating the barbell
and dumbbell, the modern
Clubbell used to be in the
arsenal of every old-time
strongman. The “Indian Club”
was resurrected by Scott
Sonnon, a former international
martial arts champion who
was the USA National Coach
in SOMBO, a Russian fighting
style of grappling similar to
Jiu-jitsu. Sonnon is a hardcore
trainee of the 1st order: he
relocated to Russia to live
and study with Soviet Olympic
Coaches. He immersed himself
in a mysterious Russian system
of performance enhancement
called Zdorovye. Scott had his
mind opened to the immense
possibilities of alternative
forms of exercise and absorbed
ancient modes and methods.
During his athletic odyssey
he rediscovered weighted
clubs and began a period of
experimentation that wedded
a modern methodology with
an ancient tool. His Circular
Strength Training (CST) System
was born and the results he and
his inner circle experienced
using weighted clubs was
astounding.
Clubbells accelerate the
acquisition of functional
strength, increase stamina
and improve agility. Heavy
Clubbells build brute strength
and lighter Clubbells build
lung-searing cardio capacity.
The versatility of Clubbells
is mind-blowing and the CST
system provides lifters three
dimensions of resistance.
Conventional progressive
resistance training works
in one or two planes
of motion but Sonnon
discovered that a third
dimension of tension
could be accessed using
Clubbells. By swinging
Clubbells around the body in a
variety of movements, muscles
are targeted from angular,
diagonal and rotary motions
not possible using
conventional “linear”
exercises.
It is one thing to
have a huge bench
press and it is quite
another to be able
convert all that
power into usable
athletic strength,
the kind that can
be applied on the
ball field, court,
ring or mat. Scott
Sonnon discovered
that concentrated
Clubbell work
improved applicable
strength by addressing
the gaps and spaces
that exist outside the
ultra-specific motor-pathways
of conventional progressive
resistance lifts. Athletes
seeking a manly cardiovascular
alternative to gerbil wheel
treadmills, stationary bikes and
effete aerobic dance modes
can generate a fat-burning,
endurance-increasing cardio
workout by using lighter
Clubbells in big motions for
high reps. Enough talk; here
is an ultra basic, elemental
Clubbell workout that a true
hardcore trainee can sink their
teeth into.
Pick up the Clubbell video/DVD and book
at www.clubbell.tv to ensure proper skills.
Visit the free online magazine for training
tips – www.circularstrengthmag.com.
The Mill hits the shoulder in every
direction and recruits pecs, lats, traps
and delts.
Begin by holding the Clubbell in front
2. 3.
of you in “Order Position.” Elbows and
pelvis are tucked and glutes clenched;
now exhale and extend your arm to full
lock out. Minimize twisting. Grip hard
and swing across your body upwards
allowing the Clubbell to travel behind
your head. Flex pecs, lats and bicep
hard. Lead with the elbow and carry
the Clubbell back to the center line,
bringing the Clubbell back to “Order.”
Continue reps without any break by
continually casting across your body.
Go for flow. 4 sets of 8 reps is a good
initial scheme. Try using this exercise
on your recovery days or perhaps
between benches and squats to keep
1. 4. 5.
back, chest and shoulders flexible.
The Swipe
The Swipe can be used as a “cardio”
exercise or as a strength movement.
The swipe keeps chest and back
muscles flexible and pliable and can
add mass to lat and tricep muscles.
Light and fast will burn off body fat.
The Swipe attacks external obliques,
2.
serratus, spinal erectors and rectus
abdominus.
Keep the elbows locked and swing both
Clubbells behind you simultaneously.
Sit back and keep your spine straight;
now bend the abs to thighs while
exhaling forcibly. Swing the Clubbells
forward while pressing your feet into
the ground. Snap your hips forward to
full lock out. Avoid using arm strength.
Instead use your entire body as one
3.
muscle to rip the Clubbells forward at
full elbow lock-out. Exhale! When the
Clubbells are parallel to the ground,
bend your elbows and send them over
your shoulders. Before the Clubbells
stop moving, rip them the other
direction by flexing your pecs. Drive
your elbows down like a barbell pull- 1.
over. Pass through the “order position”
and cast the bells back to elbow-lock.
Begin the down swing. Sit back deep
on back swing and ramp up for another
explosion.
For an incredible cardio burn perform
3-5 sets of 20-25 with 1 minute rest
periods. Perform the Swipe at the end,
not the beginning of your workout.
4. 5.