Clubbel One Hand Swing

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The clubbel one hand swing workout is designed to target the glutes and lower back.

By using the clubbel, the workout engages these muscles through dynamic swinging movements.

The clubbel’s weight and shape provide resistance, challenging the glutes and lower back effectively.

While other muscles may be activated, the focus remains on the primary engagement of the glutes and lower back.

Stand with your feet shoulder-width apart, holding the clubbel in one hand with an overhand grip.
Keep your arm straight and extended in front of you, parallel to the floor.
Initiate the movement by hinging at your hips, pushing them back as you lower the clubbel between your legs.
As you hinge forward, maintain a slight bend in your knees and keep your back straight.
Drive your hips forward and swing the clubbel up, using the momentum to bring it up to shoulder height.
At the top of the swing, your arm should be fully extended, and the clubbel should be parallel to the floor.
Reverse the movement by allowing the clubbel to swing back down between your legs, while keeping your arm straight.

Engage your glutes and lower back by focusing on a powerful hip hinge movement at the start of the clubbel One hand swing. Imagine pushing your hips back as if you’re closing a car door with your rear, allowing your glutes to activate and your lower back to stay strong and stable throughout the exercise.
Ensure a solid grip on the clubbel handle, allowing for a controlled and fluid swing. By maintaining a firm grip, you’ll be able to generate more power from your hips and transfer it efficiently to the clubbel, engaging your glutes and lower back even more effectively.
Generate momentum from your hips and not your arms. Remember, the clubbel swing is a full-body exercise that primarily relies on the power generated by your lower body. Let your hips drive the movement, allowing your arms to follow through naturally, rather than using your arms to initiate the swing.
Keep your core tight and your spine neutral throughout the exercise. Engaging your core muscles will provide stability and support to your lower back, preventing any unnecessary strain or injury. Imagine a string pulling your belly button towards your spine, maintaining a strong and stable core throughout the entire movement.
Focus on proper breathing technique to optimize your performance and engage your glutes and lower back effectively. Inhale deeply through your nose as you hinge your hips back