Indian Club Swinging:
Heavy and light club swinging for exercise is not a new gimmick.
In fact Club swinging has a long tradition in India. Indian
wrestlers like the Great Gamma used club swinging as a form
of conditioning, using them to develop incredible strength and
endurance. The clubs and techniques were brought to England
and popularized by men such as Sim. D. Kehoe who wrote on their
health benefits. Soon after light club swinging became a staple
in schools, gyms across Europe and eventually North America.
Traditional clubs were made of wood and vary in weight and
size according to the practitioner’s skill and needs.
Modern clubs are often made of iron and steel allowing them
to be relatively small and yet quite heavy. Swinging clubs works
on your grip, forearms, shoulders, back and everything right
down to your legs. This total body workout is an excellent addition
to Kettlebell training and has been taken up by many of today’s
modern Kettlebell enthusiasts. Like Kettlebell training, Clubs
are excellent for compound exercises. They help you learn how
to move your body effiently while you deal with the resistance
the weights offer. Club exercises also fall into the same categories
as Kettlebells, swings and presses.
The simple yet effective design of clubs allows them to be
used in a different manner than Kettlebells. This difference
will help add variety to your workouts and improve your overall
In the coming issues of Canadian Kettlebell Magazine we will
explore some Indian Club basics. Remember to always use caution
when training with any free weight. Consult a doctor before
starting any exercise program and always seek professional training
before you attempt any exercise you see on this or any other
Club styles and weights vary. Men typically should start with
a ten or fifteen pound club. To reduce the torque of the weight
you can choke up on the handle. This higher grip will make the
club feel lighter and you may use it as you develop your technique
Indian Club Ready Position:
We begin in this classical pose with the clubs
standing upright just in front of our feet. Your feet should
be approximately shoulder width apart.
Bend your knees slightly and pick up your clubs. Note how the
arms are turned inward. Before you try to swing the clubs up,
move them backward for momentum and then bring them upward.
Your club handles should be at your waist line. You are now
in the ready position.
From the ready position move you the club in your right arm
back over your shoulder and down below your right armpit. Simultaneously
go into a slight squat position as the club goes backward. Keep
your elbow high and chest up. Reverse the movement and return
to the ready position. At no point should the club be resting
on your shoulder or touching any other part of your body. Try
alternating sides and pay careful attention to your clubs. Remember,
control before power. Start off with a light club that is manageable
and gradually increase the weight.
Check back next issue for more on Indian Club training.