Canadian Kettlebell Magazine



 Indian Club Swinging:

Shawn Mozen


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 conditioning.

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 site.

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 and strength.

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.

Armpit Swing:

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.

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ATTENTION: Agatsu Inc and its officers accept no responsibility for any liability, injuries or damages arising out of any person's attempt to perform any of the exercises or fitness methods contained herein. None of the content of CanadianKettlebellMag is intended to constitute an explanation of the use of any product or the carrying out of any exercise, procedure or process introduced by magazine. As always, consult a doctor before trying any exercise program and make sure to have an expert show you proper form.