Men's Fitness Power Clubs workout

Power Clubs are set to be the next big training tool so here are moves to help you harness their huge strength-building potential.

Level 3

Do each hybrid as a circuit, completing all your circuits before going on to the next hybrid.

Jon Lipsey
22 Nov 2010
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Hybrid 1- Sagittal plane
Circuits 4 Reps 12
 
Hybrid 2 - Frontal plane
Circuits 2 Reps 12
 
Hybrid 3 - Transverse plane
Circuits 2 Reps 12

Hybrid 1: Shoulder park squat to torch press, step 1
  • Start with the clubs in the shoulder park position.
  • Lower into a squat until your thighs are parallel to the floor, keeping your knees in line with your toes.
Hybrid 1: Shoulder park squat to torch press, step 2
  • Push back up powerfully through your heels as you press the clubs directly upwards so both arms and clubs are vertical.


Hybrid 1: Double outside leg swing, step 1
  • Start in the order position with your feet close together.
Hybrid 1: Double outside leg swing, step 2
  • Let the clubs fall and swing outside your legs.
  • Bend at the hips as the clubs swing, then drive through your heels and snap your hips forwards.
  • Use momentum to swing the clubs up to just above shoulder height.
Hybrid 1: Double sagittal swipe, step 1
  • Start in the order position.
Hybrid 1: Double sagittal swipe, step 2
  • Send the clubs behind your back. Bring the clubs forwards to the start position in a swift, powerful motion.
Hybrid 2: Inside frontal pendulum, step 1
  • Start in the order position.
Hybrid 2: Inside frontal pendulum, step 2
  • Push the club out to the side across your body.
Hybrid 2: Inside frontal pendulum, step 3
  • Let the club fall and swing in an arc, using hip drive to aid momentum so that the club swings out to the side up above your shoulder.
Hybrid 2: Mill, step 1
  • Start in the order position and push the club out to the side across your body.
Hybrid 2: Mill, step 2
  • Let it fall and swing in an arc, using hip drive to aid momentum so that the club swings out above your shoulder.
Hybrid 2: Mill, step 3
  • When it reaches shoulder height, twist your body so it goes down behind your back, then quickly drive that arm forwards and return to the start.
Hybrid 2: Frontal circle, step 1
  • Start in a torch press position.
Hybrid 2: Frontal circle, step 2
  • Let the club fall down to the side with your arm straight.
Hybrid 2: Frontal circle, step 3
  • Swing the club round in a circle and start to decelerate when the club rises to shoulder height so you pause briefly at the top before repeating the move.
Hybrid 3: Single club baseball swing, step 1
  • Start with a double-handed grip with the club over your shoulder.
Hybrid 3: Single club baseball swing, step 2
  • Keeping your elbows high, swing the club across your chest and behind your opposite shoulder.
  • Swing backwards and forwards in a powerful but controlled motion.
Hybrid 3: Inverse transverse swing, step 1
  • Start in the order position and allow the club to swing outside your opposite leg.
Hybrid 3: Inverse transverse swing, step 2
  • Use hip drive to swing the club up and across your chest with a straight arm until it’s above your shoulder.
Hybrid 3: Tranverse arm cast, step 1
  • Start in the order position, then send the club over your opposite shoulder and down your back.
Hybrid 3: Tranverse arm cast, step 2
  • Rotate your shoulder to bring the club behind the same shoulder before drawing it forwards and back to the order position.

This content is from the experts at Men's Fitness magazine.

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