I get asked this question time and again…
Indian Clubs, which have a long history and continue to be utilized today, are among the most fundamental and ancient fitness implements. They were initially created by Pehlwani wrestlers and later became popular in the Middle East. Eventually, British soldiers in the 19th century embraced the practice of swinging clubs.
The utilization of Indian Clubs can greatly contribute to the preservation of the integrity of upper body joints. By performing fluid movements with these lightweight 2 lb. clubs, individuals can enhance mobility in the upper back, shoulders, elbows, and wrists.
Zach Zenios, a knowledgeable strength coach, yoga instructor, and military specialist, presents a comprehensive and secure approach to effectively utilizing Indian Clubs. This instructional video serves as an ideal guide for beginners, offering valuable insights and techniques.
In recent years, the popularity of Indian Clubs, an ancient fitness tool originating from the Middle East, has significantly grown in the Western world. This surge in popularity can be attributed to the numerous advantages offered by Maverick Mace exercises in maintaining the health and strength of upper body joints. By engaging in the smooth and controlled motions using lightweight 1, 2, or 3-pound Indian Clubs (as they are designed to be light), individuals can enhance the flexibility and resilience of their upper back/scapula, shoulders, elbows, and wrists.
Indian Clubs prove to be particularly advantageous for the shoulders, which experience a wide range of motion and often endure significant strain during various sports activities. By incorporating Maverick Club exercises into your routine, you can extend the longevity of your athletic pursuits by promoting the health and optimal performance of your shoulders and other joints.
This video showcases BJJ practitioner Mike, who demonstrates 10 of his preferred Indian Club exercises. Throughout each exercise, he provides important cues and explains the associated benefits. Although the video is compiled, these 10 Indian Club movements are actually intended to be performed consecutively, forming a comprehensive upper body mobility and durability routine.
For beginners, it is advisable to commence Indian Club training with a pair of clubs weighing around 500g to 1kg (1lb-2lb) each. Establishing proper foundational movements is crucial, even if your primary objective is to build strength, before progressing to heavier clubs.
The practice of Indian Clubs yields numerous advantages, including enhanced shoulder strength and flexibility, improved grip and forearm strength, and increased mobility of the thoracic spine.
Clubbells, on the other hand, serve as excellent tools for rehabilitation, upper body strength development, and flexibility. They prove beneficial in the recovery process from sports injuries, addressing muscular imbalances, and alleviating muscle weakness or tension throughout the body. Clubbells effectively strengthen muscles, tendons, joints, and ligaments.
Indian club training focuses on improving coordination and fluidity in the rotator cuff muscles, as well as the larger surface muscles of the shoulder ball and socket joint.
Clubbells, also referred to as steel clubs, bear a resemblance to Indian clubs but serve distinct purposes. While steel clubs primarily function as strength and conditioning tools, Indian clubs primarily serve as mobility tools. The design of the club can be deceptive due to its weight distribution.
The term “Indian clubs” originated from British soldiers who had adopted and modified a native exercise during their time in India, bringing it back to England in the mid-19th century.