About Indian Clubs

To get the full benefit of swinging Indian Clubs you should use clubs that are one to two pounds in weight, depending on your size and strength.

Weight

Indian Clubs weighing one or two pounds will provide an excellent workout, without straining and overloading your body, as long as they are used correctly. One pound is roughly half a kilogram, two pounds is just under one kilogram.

Challenging or Relaxed

Exercises can be Challenging or Relaxed depending on the intensity applied. Varying levels can be achieved for aerobic and strength workouts or restorative movement. All levels of swinging offer the benefit of improving joint mobility, flexibility, agility, coordination and balance.

The Design of Indian Clubs

The Design of Indian Clubs places the weight in the body of the club away from your hand and it is important to distinguish between traditional weights such as dumbbells and barbells and the relatively lightweight Indian Clubs.

Compression -V- Decompression

To define the difference between these two disciplines, traditional weights are lifted in a linear method relying on skeletal support, whereas clubs are swung in part or full circles relying on handgrip and coordination.
In broad terms linear lifting compresses, meaning that you have to get under the weight by all or part of your body. Swinging clubs decompresses and stretches aided by the torque generated in a circular motion.

Circular Decompression

When you swing a circle with a straight arm, the central pivot point of the circle is your shoulder girdle. The circle is drawn with a straight arm and the hand holding a weighted club. The combined length of the arm and club becomes the circle radius.
The circular movement creates torque pulling on your shoulder, elbows and wrists. This action generates decompression. Increasing speed makes the clubs feel heavier and decreasing speed makes them feel lighter.

Breathing

When you swing a circle, your arms rise above your head. The action helps to open your chest and lungs, encouraging a deep breath. In the downward part of the circle, the arms descend and the rib cage closes encouraging full exhalation.

Rhythm

The combination of regulated breathing and moving your arms up and down in a circle creates rhythm. This is the heartbeat of Indian Club Swinging, you can speed up making you breathe harder, and slow down for active recovery.

Good Form

Starting out with Indian Clubs as a beginner and or a seasoned practitioner you should always strive for good form. This means making every effort in performing each exercise correctly.
Speed and weight are not important, it is better to do less but keep good form, rather than do more and lose form through fatigue and exhaustion.