How to Train with Indian Clubs

Indian clubs are part of a centuries-old physical training tradition that uses specialized clubs to work on the body's kinetic chain and add resistance to full range of motion exercise. The Indian clubs can do wonders for your fitness and flexibility if you use them correctly.

Instructions

1. Start with a pair of light or medium heaviness (between 2 and 5 pounds each) standing in front of you with the handles up. Assume a shoulder width stance with your knees slightly bent. Keep your back straight and lower yourself slightly to grip the clubs with your fingers around the stem, thumbs on the knob and the tops of your hands facing forward.

2. Do the armpit swing by straightening your knees and waist as you swing the Indian clubs up to the ceiling and then, one they get approximately level with your head, over your shoulders and down to your shoulder blades, stopping an inch or so before you make contact with your body.

3. Use a snatch style exercise with the Indian clubs that brings the legs into a snatch by starting out in the regular Indian club position. Straighten your legs to a stranding position as you swing the clubs upwards. When your arms get to full extension overhead squat into a full squat (or as deep as you usually go when training) and then stand back up, keeping the Indian clubs stabilized above you the whole time.

4. Innovate your own moves with the Indian clubs by changing the weights, doing one handed variations and changing your tempo. Use the clubs as tools that can help your regular training by doing faster reps for conditioning, wider swings for flexibility and heavier weight routines for strength or power exercise.