How to do Shoulder REHAB Exercises w/ Indian Clubs
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- Опубліковано 26 сер 2024
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Strength Coach, Yoga Instructor & Marine Vet Zach Zenios shows you how to do shoulder REHAB 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 integrity in the shoulders, elbows and wrists.
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!
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![#1 Indian Club Exercise Workout Routine [FULL BODY]](http://i.ytimg.com/vi/bnQrX_NznSY/mqdefault.jpg)
![#1 Indian Club Exercise Workout Routine [FULL BODY]](/img/tr.png)
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oh, no! It says sold out. Well I am a little late to this party so sorry I missed it. Rehabbing shoulder with you is great! Thanks.
I know a handful of people who use Indian clubs. Rarely do they whine about aches & pains. Super video!!
Thank you so much!!
these are a gem for shoulder mobility & healing thank you brazzzzer
I'm glad i found this channel and i bought some Indian Clubs from Origin USA. Peace and love and i have some right shoulder pain and just following you in this video with no equipment i feel better already moving my shoulders and arms never before.
We're so glad it's working well for you! Keep at it!! :-)
Just got my origin clubs today lol, right on💪
Zach:
Hello. I went to Harbor Freight and bought a set of stubby 4 lbs sledgehammers one hour after watching this video. I felt a near immediate increased range of motion, less stiffness and pain. Thanks for sharing. Semper Fi brother!
Chris
That's awesome Chris! I'm happy you found this video helpful. Just stay consistent to really see an improvement in your mobility and pain relief!
Semper Fi Brother!
That's awesome. You already got your Marine Corp bros reaching out to you!! Fantastic ZZ!!
I began with a one sided dumbbell once the hammers got light
I just bought a set of clubs cause of your videos .. great job.. can't wait till they come
Have fun! We can't wait for you to try these exercises 👌
I love your Indian club videos. What size clubs do you use? 1,2,5, 10lbs?
Shop. I've only seen those plastic ones sold in 1,2 or 3 pounds.
Great warm up and good for calisthenics, golf and racquet sports. Thanks!
Awesome!
Great moves I'm just beginner with these clubs and these moves will help my shoulders
Cue the popping and cracking of my shoulders 🤣
Loved it man really helpful content.
Awesome! Glad you loved it!
Thanks for this video. I hurt my AC joint as well a few years ago. The only thing that has helped is training with Indian Clubs! The Crescent Swing is so great, especially for boxers throwing uppercuts!
Thanks for the feedback : )
I had trouble following the middle movement, the swing, when he takes it behind his back.
How much is the weight you are using?????
great demonstrations, thank you, im a pickleball player rehabbing a shoulder issue
Hi Zach and thank you for such an educational demo. Quick question, can you explain more about the position of the feet? Such as why do the heels have to touch each other and the toes have to point outer?
The stance he is using is military stance. It was used back in the day to keep the hips from moving around, because moving your hips was considered rude. Usually with club swinging you want the natural stance in which your feet are about shoulder width or a little closer than shoulder width if you’re doing swings where the clubs go to your sides.
The military stance forces you to have to use more muscle and less momentum. Natural stance allows you to move your hips to generate momentum in the clubs and “flow” with the movement. It is usually recommended to use natural stance over military stance when it comes to Indian clubs. Since he is using clubs that weigh about 2 lbs or so, military stance is fine. Most Indian club practitioners would not recommend military stance though. Once you get into the heavier clubs you need to use natural stance.
I need a "slow-motion" version of this so I can learn it.
Doesn't reducing the playback speed help?
Tap the screen, then the cog (settings) where you can slow the video to half & even quarter the original speed. 😊
Great video! Subscribed
Awesome, thanks for the sub! 🙌
as I don't have slow motion on you tube I can't fathom how you work the flick behind your head, in the swing. Difficult to mirror you, as it's my left shoulder that's injured.
Interestingly i get this vid in my recommended after watching samoa joe celtic warrior workouts lol
Ha! Love it!
Thanks
Welcome!
Coach can you do some rehabilitation for Arm Tennis elbow please ???
Love this!
Thanks!
fantastic bro,I will follow u
Awesome, thank you!
@@Criticalbench where do u live?
Just curious...what weight are the clubs yo are using and what weight would you recommend for someone who is trying to rehab a repetitive stress injury to t heir shoulder
Those look like 1 or 2 lb. Indian clubs.
Thanks a lot yoo
You're welcome
how much should you let the shoulders roll during the movement or should you keep them packed down and back?
packed is best
What's with the twirl at the top of the swing? Looks like making things more complicated for the sake of it.
I see myself clocking my skull regularly for the first 3 months of doing this.
Gotta be careful lol
I have 2 lb rubber hammers and I don't have Indian clubs. I'm thinking I can start out going slow with the hammers. I'm a paddler and we always need better shoulder mobility with less pain.
Hi! Great videos!
I am 63 years old and use a sledgehammer to train.
Now I did buy tho mason hammers (five pounds). I love train with hammers.
Because your videos inspired me to improve mi training.
Wath do you think about?
Regards from Argentina!!!
That is awesome! Rock on, Miguel 👍
This is excellent!
Thanks a lot!
Where did you learn club swinging? I learned using a different grip
Zach learned from many different sources.
May I ask what grade AC joint separation you had? Great video I'll definitely use it for my shoulder rehab. Thanks
You can message Zach on Instagram to find out.
I have a question. I just got my clubs, and I have tried the swinging motions, but everytime I open my right shoulder out to put the club behind my head, the back of mu shoulder clicks. If I do this enough times I get a pinching pain.
Would this be due to a muscle imbalance in the shoulder? Are there any exercises I can do to fix the clicking? Any help is appretiated.
Orange Naranja TV I have had clicking my left shoulder - your could try exercises for shoulder mobility or the rotator cuff - below is a link to MindPump media that addresses mobility that worked for me - ua-cam.com/video/Oz_NQCflcgk/v-deo.html
You have to understand this article.
Search shoulder pain msk neurology in google.
Basically i have the same, i read that, i understand the shoulder motions and how the scapula has to moves.
Shoulders up and do 2 times x week rotator cuff exercises.
He also have a youtube channel, a 5 min video where he explain
My friend, I have a question.
How much is the impact of the cubbels work in the core?
Thanksa lot.
Regards.
Hi, what weight are these clubs and what would you recommend for a club/mace bell please?
What weights do you suggest using for these exercises?
Hi, great info. Can you tell me what weight clubs you should start with (I am 63 but reasonable fit). Thanks
I would start with the lightest one possible
You need to slow it down.
Can't figure out how to perform the wrist roll part
how much weight?
Recommendation for Indian Clubs please?
Check out Amazon!
Hello for this purpose what weight you recommend? Thanks
1 or 2lbs.
Do you know some online shop to buy bells?
What brand of clubs are you using?
HOw much weight thos you have there?
They come all in all different sizes and weights, this smaller one looks either 7.5 or 10 lbs
Do you have anything for ac joint rehab type 1-3?
Front Raise/Lateral Raise Banded
ER/IR Banded
Overhead Press Banded
Face Pulls Banded
Y's, T's W's Banded
Clocks Banded
Bands will make her dance 😉👍
@@Criticalbench thanks for taking the time…#Salute
Close your eyes, listen to his voice and its Dylan from modern family
How heavy are these clubs?
They appear to be 5 pounds each.
Dude, just do TRE trauma release exercise to heal your shoulders. UA-cams show how to do the exercises to go into spasm release wherever tension or trauma is held. It works, and is the only thing in decades that’s worked for me. 🙏🏼👍🏼
I'm happy TRE worked so well for you Alicia! However why not try multiple treatment and preventative options? That way you can get different benefits from different techniques!
They're cheap too.
Thanks Zach!! Could u make a video about toes to bar or any core exercises on bar?
Absolutely, we will get him doing more stuff....just keep watching!