How to do Shoulder REHAB Exercises w/ Indian Clubs

Рет қаралды 109,314

6 жыл бұрын

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Strength Coach, Yoga Instructor & Marine Vet Zach Zenios shows you how to do shoulder REHAB 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 integrity in the shoulders, elbows and wrists.
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!
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Пікірлер: 90

@Criticalbench 4 жыл бұрын

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

@jogreer5495 2 ай бұрын

oh, no! It says sold out. Well I am a little late to this party so sorry I missed it. Rehabbing shoulder with you is great! Thanks.

@sanatan1221 8 ай бұрын

these are a gem for shoulder mobility & healing thank you brazzzzer

@RogerFoxwellHypnotherapy Жыл бұрын

Great moves I'm just beginner with these clubs and these moves will help my shoulders

@MrDesertmike 6 жыл бұрын

I know a handful of people who use Indian clubs. Rarely do they whine about aches & pains. Super video!!

@Criticalbench 6 жыл бұрын

Thank you so much!!

@user-gf5jc8bo6i 3 жыл бұрын

Loved it man really helpful content.

@Criticalbench 3 жыл бұрын

Awesome! Glad you loved it!

@mikerinaldi4836 3 жыл бұрын

I just bought a set of clubs cause of your videos .. great job.. can't wait till they come

@Criticalbench 3 жыл бұрын

Have fun! We can't wait for you to try these exercises 👌

@michaelkingsbury4305 6 ай бұрын

Great warm up and good for calisthenics, golf and racquet sports. Thanks!

@Criticalbench 6 ай бұрын

Awesome!

@fortgreeneprojects1 3 жыл бұрын

I'm glad i found this channel and i bought some Indian Clubs from Origin USA. Peace and love and i have some right shoulder pain and just following you in this video with no equipment i feel better already moving my shoulders and arms never before.

@Criticalbench 3 жыл бұрын

We're so glad it's working well for you! Keep at it!! :-)

@tomlane2336 3 жыл бұрын

Just got my origin clubs today lol, right on💪

@rvsam4u Жыл бұрын

Great video! Subscribed

@Criticalbench Жыл бұрын

Awesome, thanks for the sub! 🙌

@louisjbianco 3 жыл бұрын

I love your Indian club videos. What size clubs do you use? 1,2,5, 10lbs?

@AB-nb2ic Ай бұрын

Shop. I've only seen those plastic ones sold in 1,2 or 3 pounds.

@coachgokulnath 2 ай бұрын

Coach can you do some rehabilitation for Arm Tennis elbow please ???

@spacemonkeey Жыл бұрын

Cue the popping and cracking of my shoulders 🤣

@njbianca1 Ай бұрын

great demonstrations, thank you, im a pickleball player rehabbing a shoulder issue

@MxGrr 4 ай бұрын

Love this!

@Criticalbench 4 ай бұрын

Thanks!

@christopherfisher1694 6 жыл бұрын

Zach: Hello. I went to Harbor Freight and bought a set of stubby 4 lbs sledgehammers one hour after watching this video. I felt a near immediate increased range of motion, less stiffness and pain. Thanks for sharing. Semper Fi brother! Chris

@ZachariaZenios 6 жыл бұрын

That's awesome Chris! I'm happy you found this video helpful. Just stay consistent to really see an improvement in your mobility and pain relief! Semper Fi Brother!

@Criticalbench 6 жыл бұрын

That's awesome. You already got your Marine Corp bros reaching out to you!! Fantastic ZZ!!

@ADEXClub 6 жыл бұрын

I began with a one sided dumbbell once the hammers got light

@ginnarosewarne6524 6 жыл бұрын

Hi Zach and thank you for such an educational demo. Quick question, can you explain more about the position of the feet? Such as why do the heels have to touch each other and the toes have to point outer?

@Sam-vk8xd 5 жыл бұрын

The stance he is using is military stance. It was used back in the day to keep the hips from moving around, because moving your hips was considered rude. Usually with club swinging you want the natural stance in which your feet are about shoulder width or a little closer than shoulder width if you’re doing swings where the clubs go to your sides. The military stance forces you to have to use more muscle and less momentum. Natural stance allows you to move your hips to generate momentum in the clubs and “flow” with the movement. It is usually recommended to use natural stance over military stance when it comes to Indian clubs. Since he is using clubs that weigh about 2 lbs or so, military stance is fine. Most Indian club practitioners would not recommend military stance though. Once you get into the heavier clubs you need to use natural stance.

@OldMike1958 3 жыл бұрын

My friend, I have a question. How much is the impact of the cubbels work in the core? Thanksa lot. Regards.

@mariusa.1205 2 жыл бұрын

May I ask what grade AC joint separation you had? Great video I'll definitely use it for my shoulder rehab. Thanks

@Criticalbench 2 жыл бұрын

You can message Zach on Instagram to find out.

@vineet2k1 5 жыл бұрын

How much is the weight you are using?????

@vash241987 Жыл бұрын

What weights do you suggest using for these exercises?

@jibeshbasu7090 4 жыл бұрын

fantastic bro,I will follow u

@Criticalbench 4 жыл бұрын

Awesome, thank you!

@jibeshbasu7090 4 жыл бұрын

@@Criticalbench where do u live?

@ArmandoFloresAvila 5 жыл бұрын

Thanks a lot yoo

@Criticalbench 5 жыл бұрын

You're welcome

@dlloydy5356 2 жыл бұрын

Hi, what weight are these clubs and what would you recommend for a club/mace bell please?

@FrankLadd 3 жыл бұрын

I have 2 lb rubber hammers and I don't have Indian clubs. I'm thinking I can start out going slow with the hammers. I'm a paddler and we always need better shoulder mobility with less pain.

@teachyoung3817 3 жыл бұрын

I had trouble following the middle movement, the swing, when he takes it behind his back.

@dragon0037 4 жыл бұрын

What brand of clubs are you using?

@TommyIdaho 4 жыл бұрын

This is excellent!

@Criticalbench 4 жыл бұрын

Thanks a lot!

@mikeyfazed 5 жыл бұрын

Thanks for this video. I hurt my AC joint as well a few years ago. The only thing that has helped is training with Indian Clubs! The Crescent Swing is so great, especially for boxers throwing uppercuts!

@Criticalbench 5 жыл бұрын

Thanks for the feedback : )

@paddleboard6000 8 ай бұрын

I need a "slow-motion" version of this so I can learn it.

@abhijithharimenon9916 6 ай бұрын

Doesn't reducing the playback speed help?

@dmitrijzem 5 жыл бұрын

Do you know some online shop to buy bells?

@banacek60chord43 2 жыл бұрын

as I don't have slow motion on you tube I can't fathom how you work the flick behind your head, in the swing. Difficult to mirror you, as it's my left shoulder that's injured.

@George-rk1cm 6 жыл бұрын

how much should you let the shoulders roll during the movement or should you keep them packed down and back?

@ADEXClub 6 жыл бұрын

packed is best

@barrylyndon2727 5 жыл бұрын

Interestingly i get this vid in my recommended after watching samoa joe celtic warrior workouts lol

@Criticalbench 5 жыл бұрын

Ha! Love it!

@OldMike1958 3 жыл бұрын

Hi! Great videos! I am 63 years old and use a sledgehammer to train. Now I did buy tho mason hammers (five pounds). I love train with hammers. Because your videos inspired me to improve mi training. Wath do you think about? Regards from Argentina!!!

@Criticalbench 3 жыл бұрын

That is awesome! Rock on, Miguel 👍

@satchy7922 8 ай бұрын

Thanks

@Criticalbench 7 ай бұрын

Welcome!

@kevinishki 4 жыл бұрын

Where did you learn club swinging? I learned using a different grip

@Criticalbench 4 жыл бұрын

Zach learned from many different sources.

@EVENINGWOLF666 5 жыл бұрын

Just curious...what weight are the clubs yo are using and what weight would you recommend for someone who is trying to rehab a repetitive stress injury to t heir shoulder

@Milpower 4 жыл бұрын

Those look like 1 or 2 lb. Indian clubs.

@KendoChris Жыл бұрын

Hi, great info. Can you tell me what weight clubs you should start with (I am 63 but reasonable fit). Thanks

@Criticalbench Жыл бұрын

I would start with the lightest one possible

@Blueflame252 5 жыл бұрын

I have a question. I just got my clubs, and I have tried the swinging motions, but everytime I open my right shoulder out to put the club behind my head, the back of mu shoulder clicks. If I do this enough times I get a pinching pain. Would this be due to a muscle imbalance in the shoulder? Are there any exercises I can do to fix the clicking? Any help is appretiated.

@sudwivedi1 4 жыл бұрын

Orange Naranja TV I have had clicking my left shoulder - your could try exercises for shoulder mobility or the rotator cuff - below is a link to MindPump media that addresses mobility that worked for me - kzfaq.info/get/bejne/heCPgbR0y9LHl58.html

@tomaurelius5164 3 жыл бұрын

You have to understand this article. Search shoulder pain msk neurology in google. Basically i have the same, i read that, i understand the shoulder motions and how the scapula has to moves. Shoulders up and do 2 times x week rotator cuff exercises. He also have a youtube channel, a 5 min video where he explain

@tomlane2336 3 жыл бұрын

What's with the twirl at the top of the swing? Looks like making things more complicated for the sake of it.

@jamesgallant3553 2 жыл бұрын

Recommendation for Indian Clubs please?

@Criticalbench 2 жыл бұрын

Check out Amazon!

@drgsanandkumar8509 3 жыл бұрын

how much weight?

@nunooliveira4634 3 жыл бұрын

Hello for this purpose what weight you recommend? Thanks

@jacko717 2 жыл бұрын

1 or 2lbs.

@jragster Жыл бұрын

Do you have anything for ac joint rehab type 1-3?

@Criticalbench Жыл бұрын

Front Raise/Lateral Raise Banded ER/IR Banded Overhead Press Banded Face Pulls Banded Y's, T's W's Banded Clocks Banded Bands will make her dance 😉👍

@jragster Жыл бұрын

@@Criticalbench thanks for taking the time…#Salute

@ca85587 2 жыл бұрын

How heavy are these clubs?

@Criticalbench 2 жыл бұрын

They appear to be 5 pounds each.

@charruaporelmundo Жыл бұрын

HOw much weight thos you have there?

@Criticalbench Жыл бұрын

They come all in all different sizes and weights, this smaller one looks either 7.5 or 10 lbs

@jamiegogan7003 3 жыл бұрын

Close your eyes, listen to his voice and its Dylan from modern family

@fastlaneproductions3606 Жыл бұрын

You need to slow it down. Can't figure out how to perform the wrist roll part

@AliciasHealingChannel 6 жыл бұрын

Dude, just do TRE trauma release exercise to heal your shoulders. KZfaqs show how to do the exercises to go into spasm release wherever tension or trauma is held. It works, and is the only thing in decades that’s worked for me. 🙏🏼👍🏼

@ZachariaZenios 6 жыл бұрын

I'm happy TRE worked so well for you Alicia! However why not try multiple treatment and preventative options? That way you can get different benefits from different techniques!