BEST Indian Club Exercises for Joint Strength & Mobility
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- Опубліковано 5 лют 2025
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Strength Coach, Yoga Instructor & Marine Vet Zach Zenios shows you how to do some of the most popular exercises with Indian Clubs. Indian Clubs are a terrific strength tool that don't get enough attention. They are amazing at improving joint strength and mobility in the shoulders, elbows and wrists.
No matter your sport or what kind of athlete you are, indian clubs will benefit your body big time. If you're a powerlifter who's working on a BIG bench, baseball player working on his pitching arm or a tennis player working on her serve, the Indian Clubs should be in your training routine.
The shoulders are especially dynamic in their range of motion and they can take a beating in many sports. Doing movements like Coach Zach demonstrates can add years to your sport and get those shoulders and other joints feeling better and performing at their best!
The BEST Indian Club Exercises for Joint Strength & Mobility
1. Traditional Swing - Single
2. Traditional Swing - Double
3. Crescent Swing
4. Rotational Swing
5. Halo Swing
6. High Block
7. Low Block
8. High Swing w/ Hip Hinge
9. Chop Squat
The #1 Exercise to Develop a Rounder Stronger Butt
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I haven't seen these since the Late 60's, early 70's. What's that saying, "Everything Old is New Again. ~ Nice Video.
These aren't even real Indian clubs, search for Kushti , or Indian wrestling exercises you will see the real deal "Gada" ,mudgal etc
6 years old but one of the best demos. This has helped my shoulders tremendously. Thanks....
Saw a ripped dude in a park with these and have been searching endlessly to find out what they were. Great instructional video!
Awesome! Thank you!
Massively appreciate this man. I'm a Rolfer and my shoulders and neck have been a mess lately. Colleague recommended Indian clubs and your exercises have helped me put tremendously.
A Rolfer? Is that when you golf on the roof? 🤔😆
You should also buy a Pull Up bar and do Dead Hangs.
Excellent, very helpful demonstrations, many thanks. The Indian clubs are relatively unknown today but are a marvellous exercise, so versatile. I'm always telling people about them!
Concise instructions and well done. More people need to get into club and mace training to enhance their mobility and strength throughout ROM. They are also great for recovery after heavy lifting sessions. They only tools I train with now.
Hey Adex!
We need your adjustable clubs and maces in the European Union!
Shipping costs + duties and taxes make it brutal financially if I have to order from the US.
As a rower who has struggled with his forearms, elbows and shoulder issues in the past; this looks like just the thing I need to add into my training.
Awesome! Let us know how it goes :-)
Digging the Indian club content
Thanks!
Welcome!
your are really an excellent teacher , with good communication skills - two thumbs up from this 75 year old male !
Wow, thanks a lot!
As soon as you said you performed the Muay Thai block, I was sold, I need some impenetrable defense when I spar. Thank you for the great work.
You're welcome!
Love the page. Recently started enjoying unconventional lifting (mace/club) great vidoe. Next is kettlebells, and rope and Bulgarian bar. These tools are so much more functional and fun that boring weights in the gym.
Thanks for liking our page
Great instruction, thank you. I got a couple clubs from Origin and this is now my wake-up routine. I also throw on a weighted vest to get just a little bit more out of it.
Good stuff!
I am very impressed with the teaching style, pace of instruction and focus on skill first. Wel l done.
Thanks 😊
Nice information
Loved it budy beautiful work man .Kindly think about making more videos on Indian club.
Absolutely! Stay tuned for more!
Like the look of that better than the kettlebells. Looks real natural with a good range of movement! THANKS
You're welcome!
Great video. Thanks
Nice congrats and appreciation from Tamilnadu india
Great learning video. I’m having problems with pain in my upper legs which radiates to my middle and lower right leg in particular. I’m also very tight around the shoulders and neck at times. My daughter (a pro MMA fighter) has recommended I try using Indian clubs for therapy in addition to functional patterns. I have only tried functional patterns once, but I just bought some one pound clubs to get started. Not as easy as I thought, but your video is already helping me understand and correct my form. I feel the stretch in my upper legs in addition to feeling the stretch in my shoulders, arms and wrists. I am hopeful that I will experience less pain overall and get better movement in general. The explanation is concise and easy to follow. Thank you Coach Zak 🙏🏻🦵🏻💪.
Thanks for the positive feedback! It would be a good idea to meet with a physical therapist to evaluate your pain. Continue the stretches/exercises too. Wishing you the best!
Badass video, direct and informative. I've begun using clubs & faces in conjunction with kettlebells and bodyweight.
Thanks for watching
simple, informative, straight to the point
what else can we ask more ?
Thank you for the video !
Good information, thanks sincerely from this 70 year old. I come from PLing (37 yrs.), OLing (10) and all the while swinging the clubhouse clubs.
Solid information is like gold, hard to find. Very much depends on the delivery. Yours is textbook!!!
Rock on!
Excellent video. Just ordered clubs and am looking forward to working out. Thank you.
Awesome! Hope you enjoy!
Thank you. It looks like fun. And, I'm hoping it'll help a shoulder that needs some mobility work.
One of the best videos for starting to learn the Indian
Thank you
@@Criticalbench if there any clubs you recommend brand and weight to start
Awesome. You have a very good way of explaining the movements.
Thank you for watching!
you are an excellent teacher TWO THUMBS UP !!!!!
Thanks a lot!
Thank you, brother, for with an injured left shoulder, these will be helpful with my rehab.
Definitely something you can't throw into your program
Great video Zach. Very well explained! Semper Fi Marine!!
Awesome! Glad you liked it buddy 😎
This the best explanation for the beginners to try Indian Club exercises.
Thank you so much! We have several more Indian Club vids with Coach Zach on this channel.
Camera ist just another level. Crazy good video :)
Thanks a ton! Glad you think so 👍
Also could you do a video on the best stretching exercises for beginners before getting to these Indian Club Workouts?
Man I thought I would have been coordinated enough to do these with ease, the first one kicked my ass lol, great video and explanations.
Hey CB, create a program on Indian Clubs...it's just awesome....love it...
hear! hear!
Very good delivery
Thanks!
Great video. I think this is the most helpful one that I have seen. Thank you!
You're welcome. Glad you find it helpful!
Brilliant teaching Thankyou
Thanks!
As an older person, Indian clubs was the best $ I’ve spent on a gym accessory. Period.
Excellent video here. The only one you really need to watch to use these clubs.
Thank you, thank you Ted!
Just what I wanted to know! I'm thinking it'll improve my golf swing too.
Thanks for this, can't wait to add these to the regimen!
Dante Scaffidi That’s great Dante! Thank you 🙏
@@Criticalbench is there a recommended weight for someone just getting started with these?
Dante Scaffidi Yes, 1 and 2 lbs are great and will most likely be the only pairs you ever need for most movements.
@@Criticalbench thanks so much! Glad I checked and didn't overdo it with 15 lbs!
Dante Scaffidi 😳 yeah, 15 lbs will not work for much of these exercises LOL
Excellent video, great details and well presented. Thanks Zak
My pleasure!
Great, clear instructions. I like your video alot!
Great instruction!
Thank you!
The canal Is my fovorite THANK
Awesome video. Thanks 🙏
My pleasure!
Awesome Thanks
Thank you too!
Thank you i learned a lot here...
That's why we're here! Glad to hear you've learned something new, Divine :)
Thanks, I’ll start by trying the first thing and come back when I have that down
Awesome! Let us know how it goes :-)
Extraordinary video man ! 💪🏻🏋🏻
Appreciate it!
Great instruction. How many reps/sets would you recommend for each exercise?
Very nice video and explanations!
Thank you
Hail Mary, Full of Grace. Hail Mary, Full of Grace. Hail Mary, Full of Grace.
What weight Indian clubs do you suggest I get as a beginner?
Thank you Zach for those Exercises. I am new to this. I saw a woman working out with a wooden Indian club. The variety of Exercises you presented is great too. Thanks again.
You're welcome, Sylvia.
Excellent..!!! Thanks
You're welcome!
00:00 Intro
00:45 Traditional Swing - Single
02:09 Traditional Swing - Double
02:37 Crescent Swing
03:37 Rotational Swings
04:37 Halo Swings
05:15 High & Low Blocks
06:30 High Swing w/ Hip Hing
07:29 Chop squat heavy club
Thanks!
Super Trainings und vorführ Video werde ich ausprobieren 👍
Great instruction, well done,
Thanks!
@@Criticalbench what are the benefits of this ?????
This is an excellent menu of exercises! Thanks for sharing coach.
You're welcome!
Hi Zach!
First I want to say thank you so much for this video. I have been doing your excercises for over two years now and they have been a huge game changer for my physique and fitness, thank you..! 🙏
But, I was wandering if there are more excercises that you would recommend with the clubbells?
And .. maybe, make another video about that! 😁😅
Cheers!
thank you! so informative.
You're welcome.
Best IC instruction ever. This guy is good. Subscribed.
Thank you for subscribing!
I like it👍
Thank you! Glad you like it 👍
Awesome bro 👌👏👍🇮🇳🇮🇳🇮🇳
I am proud to see my country's fitness equipment in this video with lot of benefits and thanks for you💪🇮🇳🇮🇳🇮🇳
You're welcome!
Great tutorial. Nice one.
Thank you!
Really beneficial, thank you.
Thank YOU for watching! Glad to hear it's beneficial for you!
Used to love watching the Iron Sheik perform this exercise.
First time I have heard of or seen Indian Kettlebells! Have just ordered two 6kg ones. Thank you for the detailed and brilliantly explained tutorial👊🏿
Great to hear!
*Indian Clubs
Awesome!!! Thank you Coach 👍🏼🙋🏻
Good stuff! I have taken a great interest in Indian clubs. Thank you!!! Where did you get them by the way?
Eversince Ive had tennis elbow and shoulder pops and cracks I have been looking for exercises to help them heal. I can see where this can be a nice warm up or fantastic workout.
Me too. I 've got a pair 2kg, and start these excercises. I wander if it works.
What weight clubbell is good to start for a man of 200lb that just wants to increase mobility with good range of motion and tone up?
Start with 3-5lbs and work your way up. You'll be surprised at how heavy 3lbs feels after a few minutes.
I'm 52 years old I started training at the age of ten ,let me tell you old and young people get you a pair of clubs and start training every day with them ,they work kinda like Tai chi with mobility. Mater of fact I use them for a warm up for Tai chi . Get the lightest clubs you can find, the healing is in the movement not the weight.
Great zero ego approach! A friend of mine recommended Indian Clubs since I have Osteoarthritis in an elbow. Is this a good recommendation or am I being misled? Thanks for your time!
Thanks for the nice demo. Is it necessary to have two? Can I use only one, and if so, what's the ideal weight - I am 72 kg?
You can use just one, something light to start like 2-4 lbs
@Criticalbench Thanks
some slo mo clips would be great for newbies
Great exercises but how many sets of each routine should I be doing?
Using this for my sons pitching mechanics.
Great idea 👍
Thanks for that amazing workout. But may I know how heavy is the club you are using and long they are? Thanks
Just 2 lbs. That's a perfect weight to use for most Indian Club exercises.
Any suggested rep amounts to start with?
10
Love from india
These clubs do work.
Thank you for the awesome video! How many moves per set and how many sets per day would you recommend for a person in moderate fit (2~3 yrs of workout experience)?
Can YOU please say what is the weight of Indian club in your hand
Also called turning
quero iniciar este trabalho. qual a sugestao de peso do clubbell??
Elija un peso que desafíe, pero que también le permita realizar los ejercicios correctamente para evitar cualquier tensión o lesión.
O melhor é um par de 500 ou 800 gr cada.
What are the weights of these clubbells?
what is the weight of this one?
As someone who has hiatal hernia, what is your exercise routine. Anything you strictly avoid?
Try this out ua-cam.com/video/6iJOrRcZpJk/v-deo.html
What clubs do you use?
Indian Clubs. Please. Length and Weight? Thank You.
What’s the weight of the clubs ?
Very well explained.
Question: is it ok to use dumbbells for these swing exercises? The reason I ask is clubs have all the weight at the end whereas the weight is distributed on both sides in each dumbbell. So does it matter if these exercises are done using dumbbells?
Thanks!
Clubs are better because the weight is at the end
Indian clubs used in India are a lot bigger & heavier usually.
Doing the same exercise with the same can be very tricky to be honest.
Where to get these mod versions of the Indian club?
Gold star technique
what can i use alternative for clubs?
Bowling Pin...idk its an unusual shape
How heavy were those u use?
Which weight for beginners to start?
That depends. Choose a weight that challenges you but still allows you to perform the movements correctly
@@Criticalbench my core is quite qualify for intermediate conditioning drill eg) my basic plank can hold fore 2mins up
I am quite fine performance doing basic plank like 2-4mins, should i just start for using a pair of 10lbs??
Hi, what weight of the club do you recommend for a beginner with clubs? Generally I've been in sports consistently most of my life and enjoy working out with kettlebells a lot :)
Really difficult to answer, somewhere from 5-15 depending on your strength level
How heavy should a beginner use?
Don’t have clubs, can these be done with dumbbells?