Double Clubbell Swipe

Instructions for proper form

Stand with feet shoulder-width apart, holding a clubbell in each hand with a neutral grip. Hinge at the hips, pushing your glutes back while lowering the clubbells between your legs. Keep your back straight and core engaged. As you hinge back up to standing, explosively drive your hips forward, swinging the clubbells up to shoulder height. Maintain control throughout the movement, focusing on engaging your glutes and hamstrings. Repeat in a fluid, continuous motion.

Common mistakes to avoid

Avoid rounding your back during the hip hinge; instead, keep your spine neutral. Do not let your knees extend beyond your toes; maintain a slight bend in the knees. Additionally, avoid using your arms excessively; the power should come primarily from your hips and glutes.

Benefits

Specific benefits of the exercise

The Double Clubbell Swipe primarily targets the glutes, enhancing hip strength and stability. It also improves dynamic power and coordination, contributing to overall athletic performance.

Expected results and timeframe

With consistent practice, expect increased glute strength and muscle definition within 4-6 weeks, improved coordination, and enhanced explosive power for athletic movements..

Who this exercise is best for

This exercise is ideal for intermediate lifters, athletes looking to improve their power output, and individuals aiming to enhance their glute strength and overall full-body conditioning.

Scientific studies supporting its effectiveness

Research has shown that ballistic movements like the clubbell swipe can improve explosive strength, quadriceps, and glute activation, which is beneficial for sports performance and functional strength (see studies on the effects of dynamic strength training).

Variations

Beginner modifications

For beginners, consider starting with a single clubbell or performing the exercise without weights. Focus on mastering the hip hinge and timing of the movement before adding resistance.

Advanced progressions

For advanced practitioners, increase the weight of the clubbells or incorporate a jump at the top of the movement to enhance explosiveness. Another progression could involve a rotational element at the top phase to work on core stability.

Integrations

Complementary exercises

Complementary exercises include hip thrusts, kettlebell swings, and squats to further build glute strength and power.

Super set recommendations

Super set the Double Clubbell Swipe with barbell deadlifts or lunges to maximize glute engagement and overall leg workout.

Sample workout routines

An example routine could include: 1) Warm-up (5-10 min), 2) Double Clubbell Swipe (3 sets of 10-12 reps), 3) Barbell Squats (3 sets of 8-10 reps), 4) Single-leg Deadlifts (3 sets of 10-12 reps each leg), 5) Cool down and stretch (5-10 min).

Exercise combinations

Combine the Double Clubbell Swipe with other dynamic exercises like the clean and press or push press to create a full-body explosive workout.

Best time to do this exercise in your workout

This exercise is best performed in the strength portion of your workout, ideally after a proper warm-up and before heavier compound lifts to maximize power output and muscle engagement.