BEST Indian Club Exercises for Joint Strength & Mobility

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6 жыл бұрын

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Strength Coach, Yoga Instructor & Marine Vet Zach Zenios shows you how to do some of the most popular exercises with Indian Clubs. Indian Clubs are a terrific strength tool that don't get enough attention. They are amazing at improving joint strength and mobility in the shoulders, elbows and wrists.
No matter your sport or what kind of athlete you are, indian clubs will benefit your body big time. If you're a powerlifter who's working on a BIG bench, baseball player working on his pitching arm or a tennis player working on her serve, the Indian Clubs should be in your training routine.
The shoulders are especially dynamic in their range of motion and they can take a beating in many sports. Doing movements like Coach Zach demonstrates can add years to your sport and get those shoulders and other joints feeling better and performing at their best!
The BEST Indian Club Exercises for Joint Strength & Mobility
1. Traditional Swing - Single
2. Traditional Swing - Double
3. Crescent Swing
4. Rotational Swing
5. Halo Swing
6. High Block
7. Low Block
8. High Swing w/ Hip Hinge
9. Chop Squat
The #1 Exercise to Develop a Rounder Stronger Butt
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Пікірлер: 250

@Criticalbench 4 жыл бұрын

𝐓𝐎𝐃𝐀𝐘 𝐎𝐍𝐋𝐘!! 𝐅𝐑𝐄𝐄 𝐑𝐄𝐏𝐎𝐑𝐓! 𝐃𝐢𝐬𝐜𝐨𝐯𝐞𝐫 𝐇𝐨𝐰 𝐀𝐜𝐭𝐨𝐫𝐬 𝐆𝐞𝐭 𝐒𝐡𝐫𝐞𝐝𝐝𝐞𝐝: www.criticalbench.com/shredded

@planb5441 6 жыл бұрын

I haven't seen these since the Late 60's, early 70's. What's that saying, "Everything Old is New Again. ~ Nice Video.

@MrSurfangler 3 жыл бұрын

These aren't even real Indian clubs, search for Kushti , or Indian wrestling exercises you will see the real deal "Gada" ,mudgal etc

@DickDickerson01 Жыл бұрын

Sure thing grandpa

@MasonMallak 3 жыл бұрын

Saw a ripped dude in a park with these and have been searching endlessly to find out what they were. Great instructional video!

@Criticalbench 3 жыл бұрын

Awesome! Thank you!

@johnharpdalton7766 Жыл бұрын

Excellent, very helpful demonstrations, many thanks. The Indian clubs are relatively unknown today but are a marvellous exercise, so versatile. I'm always telling people about them!

@Core.soul.frequency_ 6 жыл бұрын

Massively appreciate this man. I'm a Rolfer and my shoulders and neck have been a mess lately. Colleague recommended Indian clubs and your exercises have helped me put tremendously.

@Biggo1226 Жыл бұрын

A Rolfer? Is that when you golf on the roof? 🤔😆

@hungusthefungus3461 3 ай бұрын

You should also buy a Pull Up bar and do Dead Hangs.

@akaerik1 6 жыл бұрын

Digging the Indian club content

@Kungfupeet 6 жыл бұрын

Great, clear instructions. I like your video alot!

@iblockpuncheswithmyface1490 3 жыл бұрын

I've had upper back pain issues for decades. The crescent exercise helped an AMAZING amount. Upper back feels great.

@Criticalbench 3 жыл бұрын

Great to hear! Keep at it!

@hungusthefungus3461 3 ай бұрын

You should also buy a Pull Up bar and do Dead Hangs.

@ADEXClub 6 жыл бұрын

Concise instructions and well done. More people need to get into club and mace training to enhance their mobility and strength throughout ROM. They are also great for recovery after heavy lifting sessions. They only tools I train with now.

@boyantrifonov Жыл бұрын

Hey Adex! We need your adjustable clubs and maces in the European Union! Shipping costs + duties and taxes make it brutal financially if I have to order from the US.

@joea9222 4 жыл бұрын

Man I thought I would have been coordinated enough to do these with ease, the first one kicked my ass lol, great video and explanations.

@EstrellaBonita47 6 жыл бұрын

Awesome!!! Thank you Coach 👍🏼🙋🏻

@jensabel8150 5 жыл бұрын

Super Trainings und vorführ Video werde ich ausprobieren 👍

@skullersrowing1507 5 жыл бұрын

As a rower who has struggled with his forearms, elbows and shoulder issues in the past; this looks like just the thing I need to add into my training.

@Criticalbench 5 жыл бұрын

Awesome! Let us know how it goes :-)

@sathishashokkumar6849 6 жыл бұрын

Nice congrats and appreciation from Tamilnadu india

@jayevans6810 4 жыл бұрын

Great video. I think this is the most helpful one that I have seen. Thank you!

@Criticalbench 4 жыл бұрын

You're welcome. Glad you find it helpful!

@ald1144 2 жыл бұрын

Great instruction, thank you. I got a couple clubs from Origin and this is now my wake-up routine. I also throw on a weighted vest to get just a little bit more out of it.

@Criticalbench 2 жыл бұрын

Good stuff!

@TheLockon00 5 жыл бұрын

Awesome. You have a very good way of explaining the movements.

@Criticalbench 5 жыл бұрын

Thank you for watching!

@Sunyayana 5 жыл бұрын

Badass video, direct and informative. I've begun using clubs & faces in conjunction with kettlebells and bodyweight.

@Criticalbench 5 жыл бұрын

Thanks for watching

@jamesmoxley4270 Жыл бұрын

Great video Zach. Very well explained! Semper Fi Marine!!

@Criticalbench Жыл бұрын

Awesome! Glad you liked it buddy 😎

@UrbanSurvivalcraft 4 жыл бұрын

This is an excellent menu of exercises! Thanks for sharing coach.

@Criticalbench 4 жыл бұрын

You're welcome!

@xxhound 4 жыл бұрын

your are really an excellent teacher , with good communication skills - two thumbs up from this 75 year old male !

@Criticalbench 4 жыл бұрын

Wow, thanks a lot!

@MegaSerioussam 3 жыл бұрын

Excellent video, great details and well presented. Thanks Zak

@Criticalbench 3 жыл бұрын

My pleasure!

@xxhound 3 жыл бұрын

you are an excellent teacher TWO THUMBS UP !!!!!

@Criticalbench 3 жыл бұрын

Thanks a lot!

@osdbiacl1444 4 жыл бұрын

This the best explanation for the beginners to try Indian Club exercises.

@Criticalbench 4 жыл бұрын

Thank you so much! We have several more Indian Club vids with Coach Zach on this channel.

@Phillips1758 4 жыл бұрын

Love the page. Recently started enjoying unconventional lifting (mace/club) great vidoe. Next is kettlebells, and rope and Bulgarian bar. These tools are so much more functional and fun that boring weights in the gym.

@Criticalbench 4 жыл бұрын

Thanks for liking our page

@powskier 5 жыл бұрын

Best IC instruction ever. This guy is good. Subscribed.

@Criticalbench 5 жыл бұрын

Thank you for subscribing!

@lindsaydays2372 5 жыл бұрын

thank you! so informative.

@Criticalbench 5 жыл бұрын

You're welcome.

@jackslater8688 5 жыл бұрын

Great instruction!

@Criticalbench 5 жыл бұрын

Thank you!

@brucebooker8346 5 жыл бұрын

Very nice video and explanations!

@Criticalbench 5 жыл бұрын

Thank you

@user-gf5jc8bo6i 3 жыл бұрын

Loved it budy beautiful work man .Kindly think about making more videos on Indian club.

@Criticalbench 3 жыл бұрын

Absolutely! Stay tuned for more!

@LouBanga47 4 жыл бұрын

As soon as you said you performed the Muay Thai block, I was sold, I need some impenetrable defense when I spar. Thank you for the great work.

@Criticalbench 4 жыл бұрын

You're welcome!

@Lionsgate191 8 күн бұрын

Extraordinary video man ! 💪🏻🏋🏻

@Criticalbench 4 күн бұрын

Appreciate it!

@anitagulfin3705 2 жыл бұрын

Great learning video. I’m having problems with pain in my upper legs which radiates to my middle and lower right leg in particular. I’m also very tight around the shoulders and neck at times. My daughter (a pro MMA fighter) has recommended I try using Indian clubs for therapy in addition to functional patterns. I have only tried functional patterns once, but I just bought some one pound clubs to get started. Not as easy as I thought, but your video is already helping me understand and correct my form. I feel the stretch in my upper legs in addition to feeling the stretch in my shoulders, arms and wrists. I am hopeful that I will experience less pain overall and get better movement in general. The explanation is concise and easy to follow. Thank you Coach Zak 🙏🏻🦵🏻💪.

@Criticalbench 2 жыл бұрын

Thanks for the positive feedback! It would be a good idea to meet with a physical therapist to evaluate your pain. Continue the stretches/exercises too. Wishing you the best!

@hinakhodiyara5575 5 жыл бұрын

Great tutorial. Nice one.

@Criticalbench 5 жыл бұрын

Thank you!

@chillinwidchicks4113 4 жыл бұрын

Thanks, I’ll start by trying the first thing and come back when I have that down

@Criticalbench 4 жыл бұрын

Awesome! Let us know how it goes :-)

@tomanderson1982 6 жыл бұрын

Really beneficial, thank you.

@Criticalbench 6 жыл бұрын

Thank YOU for watching! Glad to hear it's beneficial for you!

@fatehunter1972 2 жыл бұрын

I am very impressed with the teaching style, pace of instruction and focus on skill first. Wel l done.

@Criticalbench 2 жыл бұрын

Thanks 😊

@arindamnaskar589 6 жыл бұрын

Hey CB, create a program on Indian Clubs...it's just awesome....love it...

@valeriegoodman4500 5 жыл бұрын

hear! hear!

@dwaynericketts882 4 жыл бұрын

Awesome video. Thanks 🙏

@Criticalbench 4 жыл бұрын

My pleasure!

@rostamace Жыл бұрын

Nice information

@martjansen 6 ай бұрын

Hi Zach! First I want to say thank you so much for this video. I have been doing your excercises for over two years now and they have been a huge game changer for my physique and fitness, thank you..! 🙏 But, I was wandering if there are more excercises that you would recommend with the clubbells? And .. maybe, make another video about that! 😁😅 Cheers!

@spartysmile5243 4 жыл бұрын

Good information, thanks sincerely from this 70 year old. I come from PLing (37 yrs.), OLing (10) and all the while swinging the clubhouse clubs. Solid information is like gold, hard to find. Very much depends on the delivery. Yours is textbook!!!

@Criticalbench 4 жыл бұрын

Rock on!

@janherzog_com Жыл бұрын

Camera ist just another level. Crazy good video :)

@Criticalbench Жыл бұрын

Thanks a ton! Glad you think so 👍

@profeanibaltaddei2404 4 жыл бұрын

Excellent..!!! Thanks

@Criticalbench 4 жыл бұрын

You're welcome!

@fortgreeneprojects1 3 жыл бұрын

Thank you i learned a lot here...

@Criticalbench 3 жыл бұрын

That's why we're here! Glad to hear you've learned something new, Divine :)

@anwark4238 4 жыл бұрын

Like the look of that better than the kettlebells. Looks real natural with a good range of movement! THANKS

@Criticalbench 4 жыл бұрын

You're welcome!

@fortgreeneprojects1 3 жыл бұрын

Also could you do a video on the best stretching exercises for beginners before getting to these Indian Club Workouts?

@bjb0808 Жыл бұрын

Excellent video. Just ordered clubs and am looking forward to working out. Thank you.

@Criticalbench Жыл бұрын

Awesome! Hope you enjoy!

@bjb0808 Жыл бұрын

Thank you. It looks like fun. And, I'm hoping it'll help a shoulder that needs some mobility work.

@NorfolkNorseman Жыл бұрын

Brilliant teaching Thankyou

@Criticalbench Жыл бұрын

Thanks!

@dantescaffidi2144 4 жыл бұрын

Thanks for this, can't wait to add these to the regimen!

@Criticalbench 4 жыл бұрын

Dante Scaffidi That’s great Dante! Thank you 🙏

@dantescaffidi2144 4 жыл бұрын

@@Criticalbench is there a recommended weight for someone just getting started with these?

@Criticalbench 4 жыл бұрын

Dante Scaffidi Yes, 1 and 2 lbs are great and will most likely be the only pairs you ever need for most movements.

@dantescaffidi2144 4 жыл бұрын

@@Criticalbench thanks so much! Glad I checked and didn't overdo it with 15 lbs!

@Criticalbench 4 жыл бұрын

Dante Scaffidi 😳 yeah, 15 lbs will not work for much of these exercises LOL

@trujgera 6 жыл бұрын

Great instruction, well done,

@Criticalbench 6 жыл бұрын

Thanks!

@speakenglishwithhamidsir3267 4 жыл бұрын

@@Criticalbench what are the benefits of this ?????

@emmajarom1747 4 жыл бұрын

Thank you for the awesome video! How many moves per set and how many sets per day would you recommend for a person in moderate fit (2~3 yrs of workout experience)?

@Blueflame252 5 жыл бұрын

Good stuff! I have taken a great interest in Indian clubs. Thank you!!! Where did you get them by the way? Eversince Ive had tennis elbow and shoulder pops and cracks I have been looking for exercises to help them heal. I can see where this can be a nice warm up or fantastic workout.

@bbb614 5 жыл бұрын

Me too. I 've got a pair 2kg, and start these excercises. I wander if it works.

@925blues7 3 жыл бұрын

One of the best videos for starting to learn the Indian

@Criticalbench 3 жыл бұрын

Thank you

@925blues7 3 жыл бұрын

@@Criticalbench if there any clubs you recommend brand and weight to start

@johnbauer4221 Жыл бұрын

Thanks!

@Criticalbench Жыл бұрын

Welcome!

@danieladarvez9654 Жыл бұрын

The canal Is my fovorite THANK

@krishnakumar-nq9jz 4 жыл бұрын

Awesome bro 👌👏👍🇮🇳🇮🇳🇮🇳 I am proud to see my country's fitness equipment in this video with lot of benefits and thanks for you💪🇮🇳🇮🇳🇮🇳

@Criticalbench 4 жыл бұрын

You're welcome!

@Argonaut-do8ot 3 жыл бұрын

Very good delivery

@Criticalbench 3 жыл бұрын

Thanks!

@calgostrenin4812 6 жыл бұрын

Hail Mary, Full of Grace. Hail Mary, Full of Grace. Hail Mary, Full of Grace.

@fordhammie 3 жыл бұрын

Great zero ego approach! A friend of mine recommended Indian Clubs since I have Osteoarthritis in an elbow. Is this a good recommendation or am I being misled? Thanks for your time!

@sylviawingo9367 Жыл бұрын

Thank you Zach for those Exercises. I am new to this. I saw a woman working out with a wooden Indian club. The variety of Exercises you presented is great too. Thanks again.

@Criticalbench Жыл бұрын

You're welcome, Sylvia.

@henson67bill 2 жыл бұрын

Used to love watching the Iron Sheik perform this exercise.

@deriusbrown25 5 жыл бұрын

These clubs do work.

@MrMSC100 4 жыл бұрын

First time I have heard of or seen Indian Kettlebells! Have just ordered two 6kg ones. Thank you for the detailed and brilliantly explained tutorial👊🏿

@Criticalbench 4 жыл бұрын

Great to hear!

@MrMSC100 4 жыл бұрын

*Indian Clubs

@doublet630 2 жыл бұрын

As an older person, Indian clubs was the best $ I’ve spent on a gym accessory. Period. Excellent video here. The only one you really need to watch to use these clubs.

@Criticalbench 2 жыл бұрын

Thank you, thank you Ted!

@michaelkingsbury4305 8 ай бұрын

Just what I wanted to know! I'm thinking it'll improve my golf swing too.

@JaiRamJaiRamJaiRam108 2 жыл бұрын

I like it👍

@Criticalbench 2 жыл бұрын

Thank you! Glad you like it 👍

@londiniumarmoury7037 5 жыл бұрын

Nice video, do you do any sword training?

@iggyeterno8989 4 жыл бұрын

What weight Indian clubs do you suggest I get as a beginner?

@eleazar3188 5 жыл бұрын

Thanks for that amazing workout. But may I know how heavy is the club you are using and long they are? Thanks

@Criticalbench 5 жыл бұрын

Just 2 lbs. That's a perfect weight to use for most Indian Club exercises.

@GlockModel30 4 ай бұрын

I watch coach Vaughn and Wildman because they wear shirts. I watch you too when you wear a shirt. We don’t need to see the results. We really would rather take your word for it. If you redo all your Indian Club videos with a shirt on you will reach two million subscribers including me.

@RamKumar-ye1fn 6 жыл бұрын

Love from india

@larrywallace2881 4 жыл бұрын

I'm 52 years old I started training at the age of ten ,let me tell you old and young people get you a pair of clubs and start training every day with them ,they work kinda like Tai chi with mobility. Mater of fact I use them for a warm up for Tai chi . Get the lightest clubs you can find, the healing is in the movement not the weight.

@bethover4hu544 3 ай бұрын

some slo mo clips would be great for newbies

@iayyam 3 жыл бұрын

Great exercises but how many sets of each routine should I be doing?

@TheRoadLessChosen 3 ай бұрын

Using this for my sons pitching mechanics.

@Criticalbench 3 ай бұрын

Great idea 👍

@jonnymill5520 5 жыл бұрын

Gold star technique

@chandnimittal6387 5 жыл бұрын

Very well explained. Question: is it ok to use dumbbells for these swing exercises? The reason I ask is clubs have all the weight at the end whereas the weight is distributed on both sides in each dumbbell. So does it matter if these exercises are done using dumbbells? Thanks!

@morenoh149 Жыл бұрын

Clubs are better because the weight is at the end

@yourhotcom 6 жыл бұрын

Indian Clubs. Please. Length and Weight? Thank You.

@krytion3762 3 жыл бұрын

I really like that video. It helped me very much when I started training with Indianclubs at the beginning of COVID-19. But everytime I am watching this to refresh some exercises, I always feel like an idiot, because I started with a 17 Pound for two hands >.

@danthesupplyman4113 2 жыл бұрын

😂the weight of the things is really exaggerated by the leverage, the heaviest one I have is a five pounder

@jrbr549 5 жыл бұрын

Ok, so what is the double club movement used by the Iron Sheik? And do you think that they were actually 70 lbs each?

@RedwolfEDC Ай бұрын

What clubs do you use?

@jrufus11 4 жыл бұрын

What weight clubbell is good to start for a man of 200lb that just wants to increase mobility with good range of motion and tone up?

@Criticalbench 4 жыл бұрын

Start with 3-5lbs and work your way up. You'll be surprised at how heavy 3lbs feels after a few minutes.

@seyonagro6057 4 жыл бұрын

Can YOU please say what is the weight of Indian club in your hand

@codliverwell1832 Жыл бұрын

Indian clubs used in India are a lot bigger & heavier usually. Doing the same exercise with the same can be very tricky to be honest. Where to get these mod versions of the Indian club?

@DrDennis 5 жыл бұрын

What weight fir beginners and where to buy?

@MrDesertmike 6 жыл бұрын

I bought a 10lb pair and had to get a 2lb pair. On my way with rehab!

@mikeyfazed 5 жыл бұрын

yeah me too man. maybe some day i can move the 10s around!

@txoricin 5 жыл бұрын

Jajajajajajaja

@railabs 5 жыл бұрын

MrDesertmike You should always start with 1 lb! Especially if you’re rehabbing an injury.

@koranspace Жыл бұрын

As someone who has hiatal hernia, what is your exercise routine. Anything you strictly avoid?

@Criticalbench Жыл бұрын

Try this out kzfaq.info/get/bejne/bM96gtWDyMDUep8.html

@SlyShippy 3 жыл бұрын

Can you actually juggle with these? I know that's not their intended purpose, but I used to have weighted juggling balls which were pretty good exercise, so I wondered if some clubs that are between Indian clubs and juggling clubs in weight would be good.

@IGeorge94 3 жыл бұрын

Don’t have clubs, can these be done with dumbbells?

@illestdomer2005 3 жыл бұрын

I thought I was strong until I tried to do these with 10lb clubs. I also realized I am uncoordinated.

@Criticalbench 3 жыл бұрын

Lol ... you'll get the hang of it!

@Andrewoval 2 жыл бұрын

Was sold at the thoracic

@Criticalbench 2 жыл бұрын

👍

@michun72 3 жыл бұрын

I am about 115kg, what club weight should I start?

@elainejustinatrainer 5 жыл бұрын

quero iniciar este trabalho. qual a sugestao de peso do clubbell??

@Criticalbench 5 жыл бұрын

Elija un peso que desafíe, pero que también le permita realizar los ejercicios correctamente para evitar cualquier tensión o lesión.

@mariliacalixto3093 5 жыл бұрын

O melhor é um par de 500 ou 800 gr cada.

@jaybarnett5554 Жыл бұрын

How heavy should a beginner use?

@bdmenne Жыл бұрын

What are the weights of these clubbells?

@morbidfuk 3 жыл бұрын

What weight are those clubs? What would you recommend someone starting with?

@Criticalbench 3 жыл бұрын

1-2 lbs. The 2 lb Indian club is best for pretty much all of these exercises!

@estebanmorales1938 9 ай бұрын

Que peso tienen las mazas ?

@Roman-zs9qm 2 ай бұрын

Hi, what weight of the club do you recommend for a beginner with clubs? Generally I've been in sports consistently most of my life and enjoy working out with kettlebells a lot :)

@Criticalbench 2 ай бұрын

Really difficult to answer, somewhere from 5-15 depending on your strength level