Are you frustrated by fitness fads that are here today and gone tomorrow? It’s time to learn an ancient fitness form that stands the test of time: Indian Clubs.
What Is Indian Club Training?
Indian Club fitness training is an upper body workout consisting of arm movements performed while holding Indian Clubs. These clubs are shaped like long bowling pins, and they are weighted in order to provide resistance, strengthen muscles and improve mobility.
Indian Clubs Throughout History: An Ancient Workout
Indian Clubs have an extensive history. They were used in ancient times by Persian wrestlers for training, and the practice became common in Pakistan, Iran, Afghanistan, and India. British soldiers picked up the practice in the 1800s during British rule in India, at which point Indian Clubs became popular as a gentleman’s workout in the Victorian era.
German immigrants brought Indian Club training to America in the 1860s and it became so popular that it was later added to Army basic training. In 1904, Indian Clubs became an official Olympic sport. Interest waned after World War II, but Indian Club training resurged in 2012 and is now a popular upper body workout in gyms across America.
What Type Of Exercise Is Indian Club Training?
Indian Club training is a form of strength training that also provides cardiovascular benefits through fast-paced intervals of specific exercises. There are variations of all levels of fitness and experience, with some fitness facilities even offering family classes suitable for children.
Prepping For An Indian Club Workout
To start, you’ll need to buy Indian Clubs or borrow them from a gym offering this type of training. They come in various weights, with the most popular being one, two or five pounds.
How To Train With Indian Clubs
Hold your Indian Clubs and stand with heels together and toes pointed outward at a 45-degree angle, similar to First Position in ballet. Try to keep your chest open and do some deep abdominal breathing. As you exercise, focus on keeping your shoulders and back down.
Keep a firm grip as you begin your movements, starting with the Basic Rotation move to warm up and stretch your muscles slowly.
Next, you’ll move on to Arm Circles, followed by Front Swings and Traditional Swings. These are the most basic movements any Indian Club workout will include. A beginner may do multiple reps of these simpler movements, while more advanced Indian Club workouts may include difficult movements like Crescent Swing.
A Multitude Of Benefits
Indian Club training has been around for centuries because it has proven to provide numerous health benefits. Here are a few of them:
- Improved posture
- Joint integrity
- Shoulder strength and flexibility
- Grip and forearm strength
- Core strength
- Cardiovascular exercise
- Excellent for rehabbing upper body injuries
Indian Club Training Variations
A basic Indian Club workout can be modified to provide a specific benefit. For instance, some gyms offer Indian Club training specifically for joint health and mobility, while others may focus on shoulder strength.
It’s not often that a single workout regimen is perfect for everyone from ancient Persian wrestlers to American schoolchildren, but Indian Club training is an accessible fitness form that truly offers something for everyone.