Healthy wrists and strong forearms with Indian clubs | Solve Wrist & Elbow Pains
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- เผยแพร่เมื่อ 29 ต.ค. 2024
- Indian clubs have traditionally been used to strengthen the grip of soldiers and swordsmen. A stronger grip is essential to remain independent into old age, and is also a marker of overall health and likelihood of a long life. On top of that, you might reduce wrist and elbow pain by training along to this circuit.
Shoot for 8-15 reps per exercise. Can't do 8 reps, the clubs are too heavy. Can do more than 15 reps, the clubs are too light.
Aim for 2-3 rounds of the circuit, with 1 min rest in between.
Follow the repetitions guidelines, If you can do more reps than recommended, use a heavier club.
The pahlavandle lets you adjust the weight up to 3kg, and increase the lever arm by screwing 2 handles together. If that's not challenging enough, your forearms and grip are probably plenty strong already!
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Indian clubs used in this video
Pahlavande original ☛ heroicsport.co...
See all our handcrafted Indian clubs ☛ heroicsport.co...
⚜️ Promo code: gen9 ⚜️ 10% off Pahlavandle original when not on sale
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Step by step tutorials & programs ☛ heroicsport.co...
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What can Indian clubs do for you?
Watch this: • Why use Indian clubs? ...
❂ Physical benefits
Gently mobilizes the shoulders, elbows and wrists and improve range of motion
Strengthens the shoulder girdle and grip ( muscles and connective tissues) in its full range of motion
Consists of compound movements in multiple planes
Provides low impact cardiovascular exercise
Assists recovery from intense training
Improves the 3 pillars of physical literacy (body control , locomotion and object control)
❂ Mental benefits
It is fun and you forget you are training.
The rhythmic and repetitive patterns are highly meditative and calm the nervous system, like meditation.
Cross crawl exercises and other challenging moves improve learning capacity and stimulate neurogenesis, the creation of new brain cells.
❂ Heroic Sport | An ancient discipline
We have created the Pahlavandle ™ range to make it affordable for everyone to discover the benefits of swinging clubs.
Our clubs are easily adjustable, which is a modern twist on the ancient traditional Indian clubs used to train Tamil and Persian warriors and wrestlers.
Indian clubs were used in Europe and USA for remedial gymnastics in the 18th and 19th century, by pioneers of physiotherapy.
❂ Ready to learn more?
We run instructor certifications (online and live), team building events and offer video downloads on our website at heroicsport.co...
All our educational material has been tested and structured since 2010, in a way that is easy for anyone to learn from home.
Best regards from Thierry & Ron
Hi Thierry, thank you for the video! A bit of random question: right at the start of my Indian clubs journey I'm told that I probably have bicep tendinopathy...ln your opinion/experience, do you think I might still continue with gentle practice? Thanks again
Jenya, since you probably have tendinopathy, I'd be tempted to say that you can probably continue. There are no absolutes, and therapists opinions will vary. The best you can do is to take it light and gentle as you mention, combined with low volume, and assess how each session goes. Then add a few minutes and assess some more. Try to stick to the same moves for a while so that you can evaluate what helps, and what doesn't.
Your body will tell you if something is bothering it. I wish you a speedy recovery!
@@HeroicSport Thank you, needed to hear this. Also, I agree - those black clubs look really beautiful.
wow , this is very good ... really noticed an imbalance/weakness on the exercise holding the club on the opposite thick end and gripping with the fingers ... bet this would help tendinitis issues all the way up my arm .. thanks
All the best with it!
More great routines!
I see you've got a Bulgarin Bag, nice.
Have you tried the Suples Ball?
Cheers!
Have not tried the ball ...
Great circuit Thierry! (also.. can we talk about those gorgeous looking black clubs in the back???)
Cheers! Prototypes, way too thin handles and not happy with the flat top... But the look is simply burned pine, coated with tonkin oil, and gold paint. The right weight and size for my kids though!
Similar question , I have been following you and swinging for about 6 months. 1 lb clubs. I have developed tendinitis in my forearm and elbow and am under PT care. I love swinging and your instructions and really want to get back to it. Any thoughts you might have on technique I might have wrong that you have seen before. I know it’s hard to answer as you have never seen me ...but is there a common problem the might do this. Thank you
Toby
Toby, if you think you developed tendinitis because of swinging clubs, my guess is you did too much too soon, or did too much of the same exercise for too long a period at a time. Although at 1lbs, I would have thought it near impossible, unless there was an underlaying condition. Grip should in general be relaxed while performing the classical exercises, just firm enough to guide the club and avoid it from flopping about. I wish you a good recovery!
What is this
Indian clubs are an old training tool used by Persian and Tamil warriors. Used widely by Hindu wrestlers since the 13th century. The size I use in the video was made popular by the Brits in the 1800s. We made a handle you screw onto plastic bottles to make them affordable to everyone. heroicsport.com/product-category/buy-indian-clubs/
As a fighter, you'd love the coordination challenge and loaded mobility they provide. Check out this video th-cam.com/video/ft-FL_6s_No/w-d-xo.html