Clubbel One Hand Outside Swing

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The clubbel One hand outside swing workout primarily engages the Quads.

The clubbel’s function is to provide resistance and challenge the Quads without overstressing secondary muscles.

Stand with your feet shoulder-width apart, knees slightly bent, and hold the clubbel in your right hand.
Extend your right arm straight out in front of you, parallel to the ground, with a slight bend in your elbow.
Keep your core engaged and your back straight as you swing the clubbel in a smooth arc to the right side of your body.
Allow the clubbel to swing back down and across your body, maintaining control and keeping your arm extended.
Repeat the swing for the desired number of repetitions, then switch to your left hand and repeat the exercise.

Start with a clubbel weight that challenges you but allows for proper form.
Stand with feet shoulder-width apart, gripping the clubbel firmly with one hand.
Engage your quads by bending your knees slightly and keeping them soft throughout the exercise.
Swing the clubbel from the outside of one leg to the outside of the other in a smooth, controlled motion.
Focus on driving the movement with your quads, feeling the burn in your thigh muscles.
Keep your core tight and maintain a neutral spine to protect your lower back.
Start with a few sets of 10-12 reps, gradually increasing the weight and reps as you get stronger.