clubbell 是由 club 和 bell两个词组成的，中文叫棒铃。
类似的构词法还有 dumbbells= dumb + bells 哑铃
棒铃有不少别名：Steel clubs (aka heavy clubs, Indian clubs, and clubbells)
它是一种古代的武器：
It is an ancient weapon turned fantastic functional fitness training tool.
如今， 它用来当功能性的健身工具， 就如同哑铃一样，强身健体用。
说起历史，棒铃的历史长达几千年， 洞穴人时代就用它当武器打仗了。
The steel club has an incredible history that dates back thousands of years. Clubs were used as weapons in ancient wars and as hunting tools as far back as caveman times. It became a training tool for warriors and wrestlers in Ancient Peria. It has been a popular training tool for wrestlers in India for over a century.
印度用它训练摔跤已经有100多年历史。
当今，训练器材已经很多了， 棒铃有什么特别的作用呢？
Now, it is touted as one of the best functional training tools for boosting sports performance and developing resilient shoulders, elbows, and wrists.
它除了对运动整体能力是不错的训练器械以外， 尤其对提高肩、肘、腕的抗阻力能力格外有效。
具体来说，耍棒铃有下列好处：
1. Grip Development - Strength, Endurance, and Dexterity
Steel club training is incredible for enhancing grip strength. By design, the weight of a steel club is unevenly distributed, which displaces the weight away from your grip. This causes your grip to be challenged in ways that most fitness tools can’t replicate. Ultimately, your grip strength will increase tenfold.
When performing steel club exercises, you will be working your fingers, hands, forearms and shoulders to maintain the steel club in the correct position, so it is tremendously effective for grip endurance and dexterity too.
Steel clubs have proven to be extremely beneficial for improving grip strength for those who are recovering from injuries and have a weak grip. Of course, it’s not only beneficial for those who are rehabbing their grip strength. Not by a long shot.
People who want to increase their grip strength for sports like MMA (think grappling), baseball, lacrosse, tennis, cricket, weightlifters (i.e. deadlifts), and rock climbers (this is the tool every rock climber needs) can achieve serious dexterity and grip strength & endurance benefits by implementing heavy steel club training into their weekly routine.
抓的力量，比如网球、板球、攀岩、综合格斗等运动都得用抓的力量。而棒铃不均衡的重量分布意味着它会向抓力相反的方向施力，从而挑战抓力。
2. Shoulder Strength and Endurance & Shoulder Mobility via Increased Range of Motion
Most people only train their shoulders through a push and lateral motion. Steel club training works the shoulders in a completely unique manner. The steel club trains the shoulder through rotational movements, although they can also be used in traditional weightlifting manners (albeit with a distinctly different approach due to a displaced center of mass and offset weight).
Steel club training incorporates a variety of pullover, rotational and swinging exercises through multiple planes of motion. Working your shoulders using rotational applications will not only build strength in your shoulders, but it will also increase mobility by moving them through a wider range of motion. This, in turn, works your rotator cuff, stabilizer muscles, and core muscles, all of which will greatly improve your rotational power, shoulder stability, and core stability when handling heavy objects or swinging a bat, club, racquet, throwing a FIST, or throwing a person over your shoulder.
All in all, steel club training can be superbly helpful for athletes of all high impact sports, from baseball to football to boxers and MMA fighters. Not only will they enhance their sports performance by having powerful and flexible shoulders, but they will also be much less likely to develop injuries in their shoulders thanks to increased shoulder stability and range of motion.
肩部的力量、柔韧性、抗阻力能力、关节活动范围都会通过棒铃训练得到提升。
3. Connective Tissue & Joint Health - REHAB/PREHAB
By training through a large range of motion via rotational exercises, you are creating a tractional force in your joints rather than compressive force. Compressive exercises, like squats, bench press, and deadlifts, compress your joints and shorten your connective tissue, while tractional exercises decompress your joints and length your connective tissue.
In fact, many things we do in our daily life compress our joints. So, implementing exercises that use tractional force, as most steel club exercises do, will curb and oppose connective tissue and joint degeneration.
棒铃对于关节连接组织特别有好处， 因为其它许多运动都是压迫关节的，而棒铃是牵引的用力方向，可以缓解对于关节的压迫，拉长关节的连接组织，从而阻止关节退化。
练棒铃还有许多其它的好处， 我们下一篇继续讲。 不过今天的这三项，已经足以说明这个器械值得练起来！
考雅思口语的同学在描述运动的时候，又可以让考官耳目一新了！
