Each piece of equipment for Functional Training has certain specific technical characteristics, which must be known in order to optimise its application according to the level and objectives of the person training. There are therefore exercises or, more generally, movements that can maximise the capabilities of a piece of equipment: if, for example, the Swing can rightly be considered the main exercise of the Kettlebell [link] Training, in Clave training [link] the most representative exercise can only be Gamma Cast.

The Si-Clubs [link] in fact, they can be used with a single grip, with a double grip and with two clubs at the same time. Due to their characteristic difficulty in exerting grip strength, the simplest version is undoubtedly the double grip version: this allows one to begin to make up for the lack of grip strength by using both hands and, at the same time, to be able to begin to condition it gradually, and then to be able to move on to the more complex single grip and double club exercises. Consequently, as a pivotal exercise in Clubs Training [link], We cannot choose a single grip or a double grip, but rather an exercise that everyone can start with thanks to the easier grip, the double grip in fact. Although there are in fact more complete exercises than the Gamma Cast, such as the Mill (performed with a single grip) and the Double Swipe (performed with two clubs), before being able to tackle them with full knowledge of the equipment, it is necessary to consolidate confidence with the tool through a simpler exercise, such as the Gamma Cast. The same can be said of Kettlebell Training: although the Snatch is the most complete ballistic exercise, in order to be able to perform it safely and effectively one must first consolidate Swing technique.

The Gamma Cast is therefore a pivotal exercise in Clubs Training, a “compulsory step” for all those who want to integrate the clubs into their training and who want to do so by creating the appropriate technical foundations in order to then be able to move on to more complex and articulated exercises. Despite this, it is still fundamental to understand that if you do not first ensure basic postural and biomechanical-motor parameters, you risk performing the exercise in an approximate and dangerous manner.

What are the basic aspects to pay attention to before performing this exercise?

• First of all, one must have optimal Articular Mobility of the entire scapulohumeral-thoracic girdle, which is the biomechanical fulcrum called into play when performing the exercise. For people with stiffness in this area, it is mandatory to first work with free-body exercises to re-establish the correct alignment and movement. Only in this way can irregular overloads in the shoulder region, cervical spine and elbows (joints that take over as compensation fulcrums in the event that the scapular girdle is not free to function correctly) be avoided.
• Another fundamental characteristic to be taken into account before undertaking the Gamma Cast is the stability of both the scapular girdle, the trunk and the entire lower body base. One of the fundamental characteristics of club training is the strong decentralisation of the grip with respect to the mass. While this allows the execution of ballistic movements in wide trajectories, it also makes the entire body highly unstable, both because of the off-centre of the mass and the speed that the implement takes during ballistic trajectories. It is therefore essential to ensure optimal stability of both the fulcrum of movement of the exercise (the scapular girdle), and of the load-bearing axis of the body (the spinal column), right down to the pelvis and lower limbs, which carry us from the centre of the body towards the ground. Stability of the scapulae, spine, pelvis and legs must be ensured before performing not only the Gamma Cast at speed and safely, but also all exercises that use unstable equipment in very wide trajectories.

Once the basis of Mobility and Stability has been secured, it is necessary to pay attention to some fundamental technical aspects in order to perform this exercise safely and effectively:

• Learn how to manage the club grip through two exercises simpler than the Gamma Cast, namely the Swing and the Clean
• Learn how to manage Scapular Girdle Mobility and Stability through two exercises that are simpler than the Gamma Cast, namely the Barbarian Squat and the Pendolum.

It will therefore become clear that the Gamma Cast, although a pivotal exercise in Clubs Training, requires several stages of learning techniques in order to be performed safely and to really benefit in terms of physical results. However, before delving into the technical explanation of the exercise itself, through a step-by-step video explanation of how to get to perform it to perfection, it is good to understand why it is useful to perform the Gamma Cast.

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What are the characteristics of Gamma Cast?

The Gamma Cast has unique features: once you learn to perform it correctly, you will no longer be able to exclude it from your training routines. This is because there is no other exercise with any other type of equipment that is capable of simultaneously enhancing both Mobility and Stability and Strength of the entire scapular girdle and upper limbs, in all three planes of movement. All while building great grip strength in the hands, stability in the centre and lower base of the body, and great neuro-muscular response in terms of Power expression.

With these unique characteristics, the Gamma Cast becomes the perfect exercise to combine with any other exercise for the scapular girdle (such as the Flat Bench [link] with the barbell [link] or Pull-Ups at the barre [link] than for the hips and lower limbs (such as the Barbell Punch), because it complements its characteristics within the workout (in particular for the expression of strength in the transverse plane). Moreover, taken individually, the Gamma Cast also lends itself well to combinations with other exercises with multi-directional movements in the various planes: in particular, it is perfect in combinations with Lunges (sagittal forward and backward, frontal lateral and transverse cross planes), giving the possibility of creating Combo-Sets of complete exercises for the entire body.

Whether the exerciser is an athlete in a specific sport or a simple training enthusiast, it will be evident that Gamma Cast, and generally all Clave training, will significantly increase levels of muscle strength, power and quality, and do so while improving the function of the entire scapular girdle.

On the other hand, however, only with an optimal knowledge of exercise technique in full respect of the body's biomechanics, and functional training programming, can one optimise the extraordinary characteristics of club training [link].

by Emilio Troiano

Master Trainer of the WTA International Functional Training Academy [link]

The WTA Functional Training Academy [link] has been training on the use of the Clave since 2009, and from April 2019, alongside the historical in-house training courses, he is offering the brand new Online training courses rich in practical technical content (over 90 video lessons, ebooks and training sheets), to specialise in the use of the Clave in every physical context, from athletic preparation to rehabilitation, and group training in Functional Training.

To find out how to specialise in Clubs Training click on the banner below and go to the Clubs Training Instructor Course info page [link].