Indian Clubs

Steel Club Workout – Clubbell Double Trouble Training

Arthur Barrett Indian Clubs
Source: https://www.youtube.com/@dangerouslyfit/playlists

This one’s called Double Trouble. We’re going to be working with double clubs. It’s going to be 60 seconds of work. You’re going to do 60 seconds of exercise one, take a 30-second rest, 60 seconds of exercise two, same again, 30-second rest. Power through all five exercises and then get straight back into set number two. Same again, 60 seconds’ worth, 30-second rest, and then get straight into set number three. You’re going to power through each of those exercises three times with a 30-second rest in between each one.

Alright, first one we’re going to do is double 180s, alternating 180s. What we’re going to do is, from here, we’re just going to start off in the order position. We’re going to cast out to the side, rotate from the cast to my right, rotate my hips to the right. It’s going to shift the weight onto that left foot, and then from there, rotate the thoracic. 180, catch it on the opposite side, and then we’ll do the same, cast it out for a warm lock shoulder pack swing down. Catch it on the other side.

Source: https://www.youtube.com/playlist?list=PL2-qXZWogqiQjbNtLFidbFtOGsWMFs2k0

As soon as we’re done with these, we’re going to go into Shield Cast. In that order position, muzzles pointing towards the sky, elbows tucked in, 90 degrees, shoulder down and peg down. Put it into the back pocket, pull that lat, and then pull that elbow down, bring it back into the order position.

We’re going to do Shield Casts on each side. From there, we’re going to go double swings. We’re going to spring swing from here, I’m going to swing out to the side an inch. Just keep alternating with your side swings.

Once you’ve done those, we’re going to go into Double Mills. With your Mills, if I’m casting to my left, cast those weights out to my left. I’m going to shift the weight onto the right-hand side, forearm lock, arm pack out to the side. I’m going to Mill across the body, bring it back into the middle, and then change sides. Just keep alternating sides for the Mills.

And then the last one, we’re going to go into Side Rocket. In the order position, I’m just going to cast those clubs down. I’m going to bring it from side to side. Alright guys, that’s it for today’s workout. Power through 60 seconds of work, 30 seconds of rest, and do three sets of each exercise. Hope you enjoyed, and I’ll see you in the next mace club workout program.

Benefits of Indian Club Training for Shoulder Rehab

Arthur Barrett Indian Clubs
Indian club sizes

Indian club training, also known as Persian meel exercises, can be a valuable and time-tested method for rehabilitating and strengthening the shoulders. These exercises involve the use of long, weighted clubs that are swung and manipulated through various movements to improve range of motion, stability, and overall shoulder health. Below, we’ll explore how Indian club training can be beneficial for shoulder rehabilitation and provide some example exercises.

  1. Improved Shoulder Mobility: Indian club exercises involve a wide range of motion, which can help restore and enhance shoulder mobility after an injury or surgery.
  2. Strengthening Stabilizer Muscles: The swinging and circular motions of Indian club exercises engage the smaller stabilizer muscles around the shoulder joint, promoting better joint stability and injury prevention.
  3. Enhanced Posture: Proper club training encourages good posture and scapular movement, which is essential for overall shoulder health and injury recovery.
  4. Increased Blood Flow: The rhythmic swinging of the clubs can increase blood flow to the shoulder area, aiding in the healing process and reducing inflammation.

Example Indian Club Exercises for Shoulder Rehab:

  1. Arm Circles: Stand with your feet shoulder-width apart and hold a club in each hand. Start with small circles and gradually increase the size of the circles. This exercise can help warm up the shoulder joints and improve mobility.
  2. Shoulder Dislocates: Hold a club with both hands, palms facing down, and arms extended. Keeping your arms straight, slowly raise the club over your head and behind your back. Reverse the motion to return to the starting position. This exercise helps improve shoulder flexibility.
  3. Swings: Stand with your feet shoulder-width apart, holding a club in each hand. Swing the clubs in front of your body, making sure to maintain control and good posture. Start with light clubs and increase the weight as you progress.
  4. Arm Casts: Hold a club in one hand, palm facing up, and extend your arm in front of you. Swing the club in a circular motion, gradually increasing the size of the circle. This exercise can help strengthen the rotator cuff muscles.
  5. Figure-Eight Swings: Hold a club in each hand and swing them in a figure-eight pattern in front of your body. This exercise challenges your shoulder mobility and coordination.
  6. Sword Swings: Hold a club in one hand and, with a relaxed grip, swing it over your shoulder and behind your back, mimicking the motion of drawing a sword. This exercise can help improve shoulder range of motion.

Important Considerations:

  • Start with light clubs and gradually progress to heavier ones as your shoulder strength and mobility improve.
  • Focus on proper form and technique to avoid overstraining the shoulder joint.
  • Consult with a physical therapist or healthcare professional before starting Indian club training, especially if you have a history of shoulder injuries.
Indian club sizes
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Indian club training can be a valuable addition to your shoulder rehabilitation program, but it’s essential to approach it with caution and under the guidance of a qualified professional to ensure it’s appropriate for your specific condition and needs.