Indian clubs are an ancient fitness tool that have been used for centuries, originating from traditional training practices. In modern times, they are widely used by fitness enthusiasts, athletes, and trainers to enhance upper body strength and conditioning. These clubs are also great for warming up the upper body before intense exercises, supporting recovery through restorative workouts, and aiding in physiotherapy.
In today’s fast-paced world, people are busier than ever before, caught up in the hustle of work, family, and personal commitments. It’s no surprise that even taking time out for the gym seems like a distant priority. But amidst this chaos, there are a few individuals and Indian clubs who are breaking the norm. These clubs are not only growing in size but also helping people carve out their own identities. By offering unique opportunities for self-improvement, fitness, and community building, they are making a difference in people’s lives. More and more individuals are finding their place, joining these clubs, and creating a sense of belonging and progress. These clubs are more than just places for fitness; they are spaces where people can transform themselves and become part of a larger movement that embraces personal growth and connection
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Table of Contents
What are Indian clubs?
The Indian club is an exercise tool made of wood or metal. It is used to strengthen the wrists.It was historically a part of indian wrestling and persian warrior training,but nowadays , it is used for functional fitness and martial arts. This is help us to
History of Indian clubs
Indian clubs have a history in India, where they were traditionally used by Pehlwani wrestlers as part of their strength training and conditioning routines. These clubs were made of heavy wood and were used for swinging exercises to build muscle, flexibility, and endurance. The exercise was an essential part of the training for wrestlers, helping them develop their shoulders, arms, and overall body strength.
The origin of Indian clubs can be traced back to ancient times, as the concept of using weighted objects for exercise was common in various cultures. However, it was in India that this practice became particularly popular among wrestlers and was passed down through generations. The clubs themselves were designed to be swung in a rhythmic motion, often as part of warm-up routines or strength-building exercises.
In the 19th century, British soldiers stationed in India noticed this practice and brought it back to England, where it evolved into a popular fitness trend, known as “Indian club swinging,” spreading throughout Europe and beyond.
The use of clubs as a fitness tool began with ancient Persian wrestlers, known as Pehlwans. To get stronger for competitions and battles, Pehlwans used to swing large clubs that were modified from war tools. This style of training, called Pehlwani. By the 1800s British soldiers and athletes started using Indian clubs for exercise
How do I train with indian clubs
Training with Indian clubs is a great way to develop strength, coordination, mobility, and injury prevention. It challenges both your brain and body, constantly teaching you new skills. Some movements look impressive, while others might feel awkward at first—but with time, they become natural.
Indian clubs are fun to train with at any level because there’s always room to progress. You’ll discover new aspects of movement and control that you hadn’t considered before. Some exercises look visually impressive, while others might seem unusual, especially depending on your size.
One of the biggest benefits of Indian clubs is how effective they are for shoulder mobility and stability. As you advance to heavier clubs and more complex movements, you develop a different kind of strength. Over time, you become more skilled at maneuvering the weight, making your movements more efficient and controlled.
Beginners guide to swings Indian clubs
Using Indian clubs is quite technical, involving a lot of twisting and turning. So, I’ll show you a simple regression to help you get started.
- Starting Position
- Hold the clubs in front of you with your pinky finger at the bottom of the club.
- Keep your arms in the same shape while rotating your shoulders back.
- Moving to Internal Swings
- Once you’re comfortable with the starting position, you can move on to classic internal swings.
- I’ve slowed things down so you can see exactly how it works.
- Turn your body in the direction of the club you’re swinging.
- Swing the club across the back of your body with your elbow high.
- If you look in a mirror, your hand should still be visible; it shouldn’t go completely behind your head.
- The club might move behind your ear, but your arm angle should remain tight, with the elbow high.
- Even when the club is behind your back, you should still be able to see most of your arm and hand.
- Pulling the Club In
- Before pulling the club into your chest, fully rotate it outward.
- Start by practicing in front of a mirror to ensure you get good swings before pulling in.
- Regression Exercise (Without Body Rotation)
- From the side view, you can see the regression I showed earlier.
- This movement is essentially the same as the internal swing but without rotating your body.
- From the back view, you should maintain a tight arm position.
- Once you’re comfortable, you can start incorporating body rotation, which will help improve your club swings.
This progression will set you up for better control and fluidity when swinging Indian clubs.
How Indian Clubs are Used Today?
- Indian wooden clubs are used for wrestling and strength training .
- Steel clubbells- Modern adaptation for weighted strength training.
- Persian Meels and Gada ( Mace) – are used in traditional Iranian and Indian wrestlings.
- Strength and endurance training.
- Strengthen the shoulder and heal injuries
- Functional fitness and movement training
- Martial arts(e.g wrestlings,MMA kalaripayattu)
- Mind-body workouts (blendings movement and meditations)
How to choose the Right weight of clubs:
| Experience level | Suggested weight Per club |
| Beginners level(Men) | 1 to 2 kg(2-4 2 lbs) |
| Beginners level (Women | 0.5 to 1 kg(1-2 lbs) |
| Intermediate | 2 to 4kg (4-8 lbs) |
| Advanced | 5+kg(10+lbs) |
Frequency and duration recommendations
For optimal results, incorporate Indian club training into your routine as follows:
- Beginners: 2-3 sessions per week, 10-15 minutes each
- Intermediate: 3-4 sessions per week, 15-20 minutes each
- Advanced: 4-5 sessions per week, 20-30 minutes
Factors to consider when selecting clubs
| Factor | Importance |
| Weight | Crucial for proper technique and progression |
| Material | Affects durability and grip |
| Handle | Impacts comfort and control |
| Length | Influences leverage and range of motion |
| Balance | Ensures smooth, controlled movements |
Progression to heavier Clubs
As strength and skill improve, gradually increasing club weight enhances the workout intensity:
- Master basic movements with lighter clubs
- Increase repetitions and workout duration
- Gradually introduce heavier clubs (0.5-1 lb increments)
- Maintain proper form with increased weight
- Alternate between light and heavy clubs for varied training
Safety Considerations and Proper Form while Practising Indian Clubs
Common mistakes to avoid
When practicing with Indian clubs, it’s crucial to be aware of common mistakes that can hinder your progress or lead to potential injuries. Here are some key errors to watch out for:
- Overswinging: Avoid excessive force or speed, which can strain muscles and joints
- Poor posture: Maintain a neutral spine and engaged core throughout exercises
- Incorrect grip: Ensure a firm but relaxed hold on the clubs
- Uneven movements: Strive for symmetry and balance in your swings
| Mistake | Consequence | Prevention |
|---|---|---|
| Overswinging | Muscle strain, joint stress | Control speed and range of motion |
| Poor posture | Back pain, reduced effectiveness | Focus on core engagement and alignment |
| Incorrect grip | Reduced control, potential drops | Practice proper grip techniques |
| Uneven movements | Muscle imbalances, reduced benefits | Concentrate on symmetrical swings |
Warm-up and cool-down importance
Proper warm-up and cool-down routines are essential for safe and effective Indian club training. A thorough warm-up prepares your body for the upcoming exercises, while a cool-down helps prevent soreness and promotes recovery.
Injury prevention tips
To ensure a safe and enjoyable Indian club training experience, follow these injury prevention tips:
- Use light clubs in the beginning and swing the clubs slowly with your hands progressing slowly.
- Listen to your body and don’t putting too much pressure on yourself
- Maintain good posture while performing proper exercise before increasing speed on complexity
- Include rest days into your training schedule
Benefits of Indian Club Training for Shoulder Strength and Flexibility
Indian clubs help build strong shoulder muscles. The swinging motions engage the rotator cuff, deltoids, and upper back muscles, making them stronger over time. Strong shoulders improve posture and prevent injuries.
Many people have stiff shoulders due to long hours of sitting or improper posture. Indian club exercises involve circular movements that open up the shoulder joints, improving flexibility and range of motion.
Regular practice of Indian club exercises can help reduce shoulder pain caused by tight muscles or poor mobility. The gentle movements improve blood circulation, reducing stiffness and discomfort
Indian club training requires smooth and controlled movements. This improves hand-eye coordination and balance while also making the shoulder muscles work more efficiently.
People recovering from shoulder injuries can benefit from light Indian club exercises. The controlled movements help rebuild strength and flexibility without putting too much strain on the joint
.You can easily purc
hase Indian Clubs from Mudgar Club. These clubs are not only useful for your fitness routine but also look attractive when placed in your living room or any other space. Their traditional craftsmanship and elegant design add a unique aesthetic to your home decor, making them not just a workout tool but also an art piece.
Each of our indian clubs is meticulously designed to ensure uniform shape, length, ergonomics, and weight distribution for optimal performance and balance.
Choose a spacious area where you can swing your arms and clubs freely. Ensure the space is clear of obstacles, children, and fragile items like TVs or windows to prevent accidents.
Conclusion
Indian clubs have a rich history and offer unique benefits for fitness enthusiasts. From their origins in ancient Persia to their modern-day resurgence, these versatile tools have proven their worth in enhancing strength, flexibility, and coordination. By incorporating Indian club exercises into your fitness routine, you can target various muscle groups, improve joint mobility, and add an exciting dimension to your workouts.
As you embark on your Indian club journey, remember to start with lighter weights and focus on proper form. Gradually increase the complexity of your exercises and consider seeking guidance from a qualified instructor. With consistent practice and proper technique, Indian clubs can become a valuable asset in your fitness arsenal, helping you achieve a well-rounded and engaging workout experience.