Single Arm Clubbell Swipe

Instructions for proper form

1. Stand with your feet shoulder-width apart, holding a clubbell in one hand with a neutral grip. 2. Engage your core and hinge at your hips, allowing the clubbell to swing back between your legs. 3. As you hinge, ensure your back remains straight and your knees are slightly bent. 4. Forcefully extend your hips forward, bringing the clubbell up and across your body in a diagonal pattern, keeping your arm straight. 5. Control the swing as the clubbell returns to the starting position, maintaining a strong core and upright posture.

Common mistakes to avoid

1. Allowing the back to round during the hip hinge. 2. Swinging the clubbell too high or too forcefully, which can lead to loss of control. 3. Not engaging the core, which can lead to lower back strain. 4. Using too much weight, which can compromise form.

Benefits

Specific benefits of the exercise

1. Enhances glute strength and power, vital for athletic performance. 2. Improves coordination and balance due to the unilateral nature of the exercise. 3. Engages multiple muscle groups, providing a full-body workout.

Expected results and timeframe

With regular practice, noticeable strength gains in the glutes can be expected within 4-6 weeks. Enhanced coordination and core stability may be felt sooner, within 2-4 weeks..

Who this exercise is best for

Best suited for intermediate to advanced exercisers looking to build glute strength and enhance athletic performance. Ideal for athletes, functional fitness enthusiasts, and individuals in strength training programs.

Scientific studies supporting its effectiveness

Research supports that compound movements involving hip hinge patterns effectively increase glute activation, crucial for sports-related activities and functional movement, as outlined in studies published in the Journal of Strength and Conditioning Research.

Variations

Beginner modifications

1. Start with a lighter object or no object to practice the hinge movement. 2. Perform the hip hinge without the swing to focus on form. 3. Use two hands to lift the clubbell at first before transitioning to single-arm.

Advanced progressions

1. Increase the weight of the clubbell as strength improves. 2. Incorporate a plyometric component by jumping at the top of the swing. 3. Combine with additional movements, such as a lunge after the swing.

Integrations

Complementary exercises

Exercises like kettlebell swings, Bulgarian split squats, and deadlifts help strengthen the same muscle group and offer additional ballistic movements.

Super set recommendations

Super set Single Arm Clubbell Swipes with kettlebell deadlifts or box jumps to enhance glute activation and cardiovascular endurance.

Sample workout routines

A sample workout routine might include: 1. Warm-up (dynamic stretches and light cardio) 2. 3 sets of 10-12 Single Arm Clubbell Swipes per side 3. 3 sets of 8-10 kettlebell deadlifts 4. Core work (plank variations) 5. Cool down (stretching).

Exercise combinations

Combine with exercises targeting the lower body like step-ups, lunges, and hip thrusts for a balanced workout.

Best time to do this exercise in your workout

Perform the Single Arm Clubbell Swipe during the strength training portion of your workout after your warm-up, ideally before isolating movements to maximize energy and strength for compound exercises.