Published: 07/06/2021

How to prepare for an Indian Clubs and Mace Workshop

How to prepare for an Indian Clubs and Mace Workshop. I have put this video together for the benefit of everyone registered for my Indian Clubs and Mace Gada Workshops. The exercises shown in this video are designed to help you prepare for these workshops. Read a review…

#1 Wrist and Palm Push Downs

Stand AT EASE with feet shoulder-width apart, upper body relaxed without slouching, arms by your sides.
Push down with the heel of both your palms and raise your fingers to the front.
Straightens Spine and Shoulders.
Hold for 10 seconds, repeat 5 times.

How to prepare for an Indian Clubs and Mace Workshop

#2 Walking Transverse Alternate Pendulums

1. Stand straight with your heels together
2. Toes at 10 o’clock and 2 o’clock
3. Start to swing your arms as if you are walking
4. Increase the swing to a pendulum reaching shoulder height on both sides of your body
5. Keeping your arms straight look over your shoulder to both left and right

Make sure you eyeball each hand at the back
Turn 180° degrees left x 5 and 180° right x 5
Do not move too fast making sure you are making a full turn

Add Resistance

Perform the Walking Pendulums holding Indian Clubs or plastic drink bottles full of water or rice. Use the SABRE GRIP and hold the bottles by the neck. Maximum size 0.5 to 1 litre (metric) 1 pint to 1 quart (imperial)

#3 Deep Bodyweight Squat

Set your feet a bit wider than shoulder-width apart and pointing outward.
Keep an equal weight distribution in your feet, meaning your heels stay on the ground and weight is distributed over the arch.
You want to lower your rib cage and hold a neutral spine.
When you drop into the squat avoid arching your back.
Just drop your butt straight down. As you squat, keep your knees over your toes.
Keep a neutral spine throughout the movement.

Find an Anchor to Hold Onto

A lot of people will fall over backwards when they try the deep squat. It will help to find something to hold onto, like a doorknob or door frame. Hold it lightly just enough to steady yourself so you don’t fall over backwards.

#4a Angel’s Arm Raise

Stand AT EASE with feet shoulder-width apart, upper body relaxed without slouching, arms by your sides
Breathe in and raise both straight arms out to the SIDES until your arms are overhead
Your biceps should touch your ears, do NOT arch your back
Exhale and lower both arms back by your sides. Repeat 5 times

#4b Angel’s Arm Raise

As above but raise both straight arms out to the FRONT and overhead, then lower to the sides. Repeat 5 times.

Add Resistance

IMPORTANT

If you can’t lift your arms over your head without arching your back, please watch the video below and follow the instructions for the Arm Raise – Supine and Quadruped.

#5 Fist and Fingers Stretch

Hand and finger exercises can help strengthen your hands and fingers, increase your range of motion, and give you pain relief.
Stretch until you feel tightness. You shouldn’t feel pain.
Make a gentle fist, wrapping your thumb across your fingers.
Hold for 30 to 60 seconds. Release and spread your fingers wide.
Repeat with both hands at least four times.

#6 Wrist Stretches

Wrist Flexion Pull holding your thumb below your wrist.

The figure of eight Wrist Roll Extensions.

#7 Pec Flys

Stand AT EASE with feet shoulder-width apart, upper body relaxed without slouching, arms by your sides.
Lift elbows to shoulder height
Lift your forearms up to the frontal plane and make a rectangle
Bring your elbows together and touch them together
Reverse the movement
Repeat 5 times

#8 Triceps Side Stretch and Rotation

Bring the right arm across your body and to your left shoulder, hook the elbow with your left hand, until you feel a stretch in your triceps. Then make a transverse turn in the same direction. Hold for 15 seconds, then repeat for your other arm.

#9 Overhead Triceps Extension and Side Stretch

Stand straight with your feet hip-width apart. Lift and bend one arm until your hand is in the middle of the upper back. Grasp the elbow with the other hand and gently pull and twist to one side. Hold for 15 seconds, then repeat for your other arm.