Indian Clubs
Swinging for Shoulder Health
I began swinging Indian Clubs in 2016 as a novel method of healing my constricted shoulder girdle. I saw that the complexity of swinging motions alleviated my tight rotator cuff musculature while challenging my posture, grip, and shoulder durability.
Non-traditional to the ardent training advocate, Indian Clubs are unique in the complexity they build in the body and mind. For the purposes of this article, I will introduce Indian Club Swinging in its most basic form for overall shoulder health.
Benefits
Indian Clubs provide high degrees of triplanar traction for athletes with chronic shoulder pain, tightness, and limited ROM. Indian Club patterns push nutrient-rich blood to the rotator cuff for exercise preparation and general strength & conditioning.
I have begun to see Indian Clubs as my personal training “standard of care.” In this article, I will demonstrate the fundamental movements that I regularly use with clients. The athlete will require either a 1lb or 2lb set of Indian Clubs to participate.
John Parker
June 15, 2024
For more information on fundamental Indian Club Training: Paul Wolkowinski and Kelly Manzone: Indian Clubs and How to Use Them. Author's Note: My personal education comes from Paul Wolkowinski and his in-person coaching. I will be referencing his Indian Clubs & Gada Manual from our shared workshop held at Mesa Rim Climbing and Fitness on April 20, 2019. All copyright belongs to Paul Wolkowinski.
Demonstrating Indian Club Skills at Indian Clubs & Gada Workshop, Mesa Rim Climbing and Fitness, San Diego, CA, April 20, 2019.
Safety
When swinging Indian Clubs, Persian Meel, Indian Jori, Mace/Gada, or Clubbells, take caution in ensuring adequate space when indoors and outdoors to avoid damaging personal possessions, oneself, or pets/animals.
When necessary, practice “bail outs” to let go of the swinging implement and retreat to safety as necessary. It is not uncommon to hit oneself in the head or body with clubs, so take caution when practicing and performing all swinging movements.
My “gym” ie; living room/entry way. This is where the magic happens. Yes, that’s a cat couch.
Warm Up
Wrist Rolls 10+10
Finger Rolls 10+10
Elbow Circles 10+10
Egyptians 10+10
Crucifix Wrist/Forearm Rotations
Forward 10+10, Backward 10+10, Alternating 10+10
Triceps/Lat Side Stretch 60”+60”
Body Position
Stance
At Ease - Feet Under Hips
Grip
Saber Grip
Hammer Grip
Ring Grip
Breathing
Inhale as clubs are overhead (chest is expanding), exhale when clubs are by the feet (chest is closing). The body’s natural breathing rhythm (not forced, but also not completely relaxed) will suffice for the following Indian Club movements.
Sunset Swings - La Jolla, CA.
Indian Club Movements
Pendulums
Frontal Plane Pendulum - One Club + Hand Change
Grip: Saber
Frontal Plane Pendulum - Two Club
Grip: Saber
Sagittal Plane Pendulum - One Club + Hand Change
Grip: Saber
Sagittal Plane Pendulum - Two Club
Grip: Saber
Sagittal Plane Pendulum - Figure Eights
Grip: Saber
Circles
Frontal Plane Circle - Inward
Grip: Saber
Frontal Plane Circle - Outward
Grip: Saber
Frontal Plane Circle - Parallel
Grip: Saber
Wrist Circles
Wrist Circles - Forward + Backward
Grip: Hammer + Ring
Wrist Circles - Forward + Backward (Side View)
Grip: Hammer + Ring
Side Wrist Circles - Forward + Backward
Grip: Hammer + Ring
Heart Shaped Swings
Heart Shaped Swings - Outward
Grip: Hammer + Saber
Heart Shaped Swings - Inward
Grip: Hammer + Saber
Heart Shaped Swings - Outward + Inward (Slow)
Grip: Hammer + Saber
Heart Shaped Swings - Parallel
Grip: Hammer + Saber
Advanced Transitions
Heart Shaped Swings - Transitions
Grip: Hammer + Saber + Ring
Programming
Focus: Sagittal Plane Swings + Figure Eights followed by Heart Shaped Swings. The warm up period will last approximately five to ten minutes before strength training is performed.
Once experienced with the movements in this article, experiment with fluid transitions, more complex patterns, and incorporate higher load and volume in your Indian Club training.
Indian Clubs - Standard of Care
Although Indian Club combinations are infinite, the aforementioned patterns have been an integral part of my personal training clients’ routines to alleviate shoulder constriction. I hope that these examples pique your interest in Indian Clubs training.
Notwithstanding specific therapy for shoulder injuries, I believe that Indian Clubs are the perfect tool for enhancing rotator cuff strength and function. Please message me with questions on this article and make sure to get your own pair of Indian Clubs.
Shortly after my discover of Indian Clubs, I fell in love with heavier clubs: Persian Meel and Indian Jori. I spent years practicing two and four count swings for improving my shoulder health and overall strength. Now I train primarily with TACFIT Clubbells.
John Parker
June 15, 2024
