How to Get the Best Benefit From Your Core Bomb RUNCLUB
No matter where you’re starting from, there’s a powerful way to use it.
The Core Bomb RUNCLUB is designed for every athlete—from first-time exercisers to competitive runners to experienced lifters. Its versatility makes it unique: carry it while running, swing it like a club, use it for push-ups, rollouts, planks, and rotational strength work… all with one compact tool.
To help you get the most out of your training, here are tailored strategies for three different types of users.
1. For Active Runners
Build upper-body power and core stability to complement your mileage
If you already love running, you know it primarily trains your legs and cardiovascular system. But a strong runner is a balanced runner—upper body strength improves posture, stride efficiency, and endurance, especially late in long runs.
How to integrate the RUNCLUB
- Warm-Up Carry: Start your run holding the RUNCLUB in different carry positions. Switch hands every 1-2 minutes to balance grip and shoulder load.
- Mid-Run Strength Intervals: Every 5–10 minutes, stop for 10–15 swings per side, 10 push-ups, or a short plank using the RUNCLUB as your base.
- Finish With Control Work: End your run with ab rollouts or slow rotational swings for 3 rounds.
Expected Benefits
- Add strength without extra gym sessions
- Improve arm drive and running mechanics
- Increase core stability to reduce fatigue and injury
- Burn more calories per mile through total-body activation
The Result: Faster. More powerful. More athletic running.
2. For Weightlifters & Strength-Focused Athletes
Increase rotational strength, shoulder stability, and control power
If you already lift weights or train traditionally, RUNCLUB club-style training introduces dynamic instability and rotational patterns missing from barbell & dumbbell work.
How to integrate the RUNCLUB
- Use as a warm-up tool before upper-body sessions to strengthen stabilizers and joints (10 swings per side, 3 rounds)
- Rotational Power Circuits combining swings, shield blocks, shoveling patterns, and rows
- Grip & forearm work using single arm mills or utilizing the extended handle for heavy mace swings
- Core finishers—rollouts, offset push-ups, and swivel planks
Expected Benefits
- Stronger rotational mechanics for sport carryover (golf, baseball, tennis, wrestling, MMA)
- Improved shoulder health and mobility
- Balanced strength across muscles rarely trained with machines or barbells
- Increased power and conditioning without long workout times
The Result: A stronger, more durable, more athletic body—not just bigger muscles.
3. For Beginners or People Getting Back in Shape
Start small. Stay consistent. Build real strength safely and simply.
If you’re brand-new to training—or restarting after time off—the RUNCLUB is an all-in-one tool that makes fitness less intimidating and more accessible.
How to integrate the RUNCLUB
- Begin with 10–15 minute sessions 3–4 days per week
- Rotate simple movements:
- Light 5-minute walk while carrying the RUNCLUB
- 10 slow swings
- 10 push-ups using the RUNCLUB for elevation
- 20-30 second plank holding the RUNCLUB
- Gradually increase time, intensity, and exercise variety
Expected Benefits
- Safe introduction to strength training without a gym
- One tool instead of needing multiple pieces of equipment
- Builds confidence and momentum
- Helps burn fat & improve muscle tone
The Result: Real progress that’s achievable and sustainable.
Which Approach Is Right for You?
The best part about the RUNCLUB is that you don’t need to choose just one path. As you grow stronger, your training evolves with you—whether that means longer runs, heavier swings, or advanced skill patterns.