One of the best pieces of equipment for home workout routines you can have.is not found at the local sporting goods store, not in the fitness section of a local superstore and not online at Amazon.com. You will be able to pick up everything you need to put these together at your nearest home improvement store, however, and all for about $40 dollars.
I am talking about homemade clubbells, or indian clubs. If you've seen my post and video Home Workout Routines with a Homemade Clubbell you are familiar with how I created a monster cross between a macebell and an indian club. This time we are covering making two identical and lighter clubs, with a smaller diameter grip.
Having two clubbells provides a different challenge; sure the lighter weight is better for endurance and prehab/rehab work, but the new dynamic challenges coordination and timing as well. The smaller, lighter clubs allow you to perform an entirely new chapter of exercises as well, or at least to perform them differently.
Here is what you will need:
2x 1"x10" galvanized steel pipes.
2x 1" steel caps
2x 1" to 1 1/2" reducer couplings
2x 1 1/2" x 12" galvanized steel pipes.
2x 1 1/2" steel caps.
1 bag of small river rock, pea gravel or similar. This is for filler and must be small enough to reach to the bottom of the 1" pipes.
Put these together by connecting the 1" and 1 1/2" pipes with the reducer, then cap off the small ends with the 1" caps. Fill the 'club' from the top of the 1 1/2" pipe, tapping the bottom on the ground to ensure it is settling on the bottom. When it is full, use the 1 1/2" caps to top it off. Tighten each part separately and add some baseball bat grip or duct tape on the handle. The end result should look like this:
Each one weighs about 6 pounds and challenges the grip. Speaking of grip, I chose black Gorilla tape for mine, it feels better than duct tape to me. Of course,if you can find something heavier than rocks (lead shot? ball bearings?) the clubs might weigh more. Another alternative is to buy larger pipes to connect to the 1" 'handle' if you can find them. Online hardware stores are handy for finding these parts.
Once you have your new homemade indian clubs, it's time to figure out what to do with them. Follow this series of youtube videos produced by RMax International, starting with this one and start practicing!
Don't let the light weight fool you. Most people are surprised at the level of work the entire body receives from using clubbells. For more information, purchase the "Big Book of Clubbells" and watch the dvd's below. Or visit: RMax International
-The Big Book of Clubbell Training
-The Encyclopedia of Clubbell Training
Read more about Indian Clubs and the Macebell or Gada here: