Clubbel Two Handed Outside Clean

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The two handed outside clean workout with the clubbel is a targeted exercise for the obliques, lower back, and glutes.

This exercise involves using the clubbel to swing in an arc motion, engaging the core muscles.

By maintaining a strong grip on the clubbel, the obliques are activated to stabilize the movement.

The lower back and glutes are also engaged as they work together to generate power and control the swing.

Stand with your feet shoulder-width apart, knees slightly bent, and hold the clubbel in both hands with an overhand grip.
Engage your core and keep your back straight as you lift the clubbel off the ground, bringing it to your waist level.
With a controlled motion, swing the clubbel to your right side, extending your arms fully and keeping them parallel to the ground.
As the clubbel reaches the furthest point on the right side, rotate your wrists so that the clubbel is now in an underhand grip.
Reverse the motion, swinging the clubbel across your body to the left side, maintaining the parallel arm position.
At the furthest point on the left side, rotate your wrists back to an overhand grip.
Continue this swinging motion from side to side, keeping your core engaged and maintaining control of the clubbel throughout the exercise.

Engage your obliques by focusing on the rotation of your torso throughout the entire movement. As you swing the clubbel to the outside, imagine squeezing your obliques tightly, creating a powerful contraction that drives the motion.
Activate your lower back by maintaining a strong and stable core. Imagine a string pulling your belly button towards your spine, creating a solid foundation for your entire body. This will not only protect your lower back but also enhance the engagement of your glutes and obliques.
Maximize glute activation by emphasizing the hip hinge during the exercise. As you swing the clubbel to the outside, push your hips back, allowing your glutes to take the lead in propelling the movement forward. Feel the powerful contraction in your glutes as they drive the clubbel’s momentum.
Focus on the mind-muscle connection to enhance your form. Visualize the muscles you want to engage – your obliques, lower back, and glutes – working in perfect harmony. Imagine them firing up with each swing, creating a symphony of strength and power in your core.
Challenge yourself with progressive overload. Gradually increase the weight of your clubbel as your form improves and your muscles adapt. This will not only keep your workouts exciting but also ensure continuous growth and development of your obliques