14 Indian Club Exercises for a Full Routine
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- Опубліковано 14 жов 2021
- While the Indian Club is an ancient fitness tool from the Middle East, it has become a lot more popular in the Western world in recent years. And for good reason, Indian Club exercises are an excellent way to maintain upper body joint health and integrity. The fluid motions that you will perform with a 1, 2 or 3 pound Indian Club (yes, Indian Clubs are meant to be light) will increase the mobility and durability of your upper back/scapula, shoulders, elbows and wrists.
Indian Clubs are particularly beneficial for your shoulders, which are the most dynamic joint in terms of range of motion and often take a beating in many sports. With the help of Indian clubs, you can add years to your sport by keeping your shoulders and other joints healthy and performing at their best.
In this video, MMA practitioner Mike Pastor demonstrates 14 of his favorite Indian Club exercises. With each exercise, he explains important cues and why the exercise is beneficial.
While we have made this into somewhat of a compilation video, these 14 Indian Club movements are actually meant to be done one after the other for a full upper body mobility and durability routine.
The exercises will increase in complexity as we go on.
Here are the 14 Indian Club Exercises:
1. Marching (0:04)
2. Twists (0:21)
3. Reverse Arm Circles (0:52)
4. Forward Arm Circles (1:12)
5. Back Circles (1:38)
6. Front Arm Circles (2:09)
7. Double Down (2:37)
8. Criss Cross (3:09)
9. Mill Variation (3:40)
10. Overhead Cast (4:05)
11. 4 Point Cast (4:36)
12. Movement 1 (5:02)
13. Movement 2 (5:28)
14. Movement 3 (5:58)
The Indian Club Workout Routine Using These 14 Exercises:
- Do each exerciser time 30-60 seconds or a 12 to 15 reps range. Just do one set and move onto the next.
- After you are done, if you feel like it, you can do another round or start your strength training or sport specific workout.
Key points to remember when training with Indian Clubs:
- Maintain good posture
- Practice and master your breathing
- Keep a relaxed grip
- Keep your shoulders back & down
If you want to learn more about the history, benefits, sizes, and styles of Indian Clubs, check out this video by Mike Pastor: • Indian Clubs: Brief Hi...
You can also read our in-depth blog post on Indian Clubs to learn everything about them: www.setforset.com/blogs/news/... - Спорт
1. Marching (0:04)
2. Twists (0:21)
3. Reverse Arm Circles (0:52)
4. Forward Arm Circles (1:12)
5. Back Circles (1:38)
6. Front Arm Circles (2:09)
7. Double Down (2:37)
8. Criss Cross (3:09)
9. Mill Variation (3:40)
10. Overhead Cast (4:05)
11. 4 Point Cast (4:36)
12. Movement 1 (5:02)
13. Movement 2 (5:28)
14. Movement 3 (5:58)
Fantastic on several levels. First using the voiceover instead of speaking while demonstrating. Next the verbiage concise and finally your form was exemplary. TYSM
Thanks Jack! Glad you liked it.
Thank you so much. Just the kind of movements I need.
Thank you for sharing! Great content !
Awesome. This is exactly the kind of video I was looking for. Thank you.
Well done and thank you for your break down of each exercise. I’m new to clubs and will be doing these exercises.
Very good. Nice to have. Something I can use every day. Totally needed. ❤️
Thank you
Great
Thank you for sharing this ! Absolutely unbelievably amazing yt channel !! Super helpful, educational & inspiring !!! Thank you for what you do !!!! All the best & greetings from Poland :)
We appreciate the support! Thank you :)
Cool app makes sense!!!!!
I like how easy to follow this is. Also the staircase of doom.
So smooth
Great description of these movements! Just curious regarding the last three exercises, how did you get the names movement 1,2,3?
What weight should I use sir I'm 40. Weight 85.kilo. i regularly do 100 squat and push ups daily.
Just found this channel. liked and subscribed. How about some things for those of us who practice Unilateral Club Bells?
We have that on our list for upcoming content!
Impressive. What's the recommended weight of the clubs for beginner to intermediate level to get the best benefits?
Just like Mike uses in the video, a 1,2, or 3lb club does the trick!
How much iron club weight we can start with? Im a 32y Yoga Master.
Indian clubs are meant to be light, so look to start with 1lb or 2lb clubs
Just coming across this now, for a beginner would you recommend 1 or 2 lb clubs?
1lb clubs are a great way to get the movement patterns down before moving to heavier weights.
@@SETFORSET much appreciated!
Sets and reps tell me sir
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