High School Wrestling: Kettlebells, Clubbells, and Indian Clubs for Conditioning
When it comes to wrestling conditioning programs, most wrestlers are familiar with weight training. You already know what a barbell looks like and what a dumbbell looks like. You may even know about strongman training that involves sandbags, sledgehammers, and barrels. But are you aware of the potential conditioning benefits of training with Kettlebells, Clubbells and Indian Clubs?
Russian weights
I’ve seen kettlebells described as a cannonball with a thick handle attached. I would say this is an accurate description. Kettlebells originated in Russia. Pavel Tsatsouline has helped make kettlebells very popular in the United States. He may want to consult his book, Enter the kettlebell! The secret of the strength of the Soviet supermen. Mike Mahler is another trainer who can teach you a lot about kettlebells. Additionally, Zach Even-Esh has had great success training wrestlers using kettlebells as a conditioning aid. In other words, kettlebells have become very popular for conditioning.
What can you do with kettlebells?
- swings
- outbursts
- Clean
- presses
- dead weight
- get up in Turkish
Why should you train with kettlebells?
- Kettlebells are supposed to develop extreme and complete fitness. Two studies, one by Voropayev (1983) and one by Vinogradov and Lukyanov (1986), seem to support this. Basically, in each of these studies, subjects trained only with kettlebells improved their performance on a wide range of physical tests, even though they didn’t actually train specifically in those stress sports. For example, in Voropayev’s (1983) study, the kettlebell group improved their pull-up performance more than the control group that actually practiced pull-ups.
- grip strength
- Energy
- Endurance
- Balance
Kettlebells can develop many attributes that you need to be a successful fighter. The strength and fitness of kettlebells can be easily transferred to the sport of wrestling.
clubbells
Clubbells were designed by Scott Sonnon, a former US National Sambo Coach. Sambo is a form of wrestling that originated in Russia. Clubbells look like a club or bat and come in different sizes.
What can you do with Clubbells?
- The swing
- clean on demand
- the rapture
- The torch press
- the pendulum
Why should you train with Clubbells?
- grip strength
- agility
- Velocity
- flexibility
- Energy
- Endurance
- muscle hardening
Clubbells work your body through an extreme range of motion that barbells, dumbbells, and even kettlebells can’t. Can you use some of the conditioning benefits listed above in your wrestling efforts? Yes of course you can.
indian clubs
Indian Clubs are a distant relative of Clubbells. Indian sticks look a bit like skittles or sticks used for juggling. Did you know that one of the oldest weapons in the world is also one of its oldest conditioning tools? Clubs have been used for centuries. Clubs were used for training in the ancient world in Persia, Greece, India, and other areas. Indian clubs became popular in the US during the Victorian era and are regaining some of that popularity in contemporary times.
What can you do with Indian clubs?
- Forearm Rolling Circles
- percussion exercises
- the crucifix
- The movement of the pendulum
- The rapture movement
- Forearm lever raises
Why should you train with Indian clubs?
- grip strength
- shoulder strength
- bicep strength
- Improve elbow and wrist flexibility
- Development Coordination
- develop balance
Pat Miletich, a former five-time UFC champion, is a fan of the Indian Clubs. A famous wrestler from India known as the Great Gamma used club swinging as part of his conditioning program. So maybe Indian Clubs could also help him in wrestling conditioning.
Kettlebells, Clubbells, and Indian Clubs appear to offer benefits of increased grip strength, endurance, flexibility, and coordination. Consider adding one or more of these tools to your wrestling conditioning program.