It’s never too late or early to go over heavy club training basics. This article is perfect for beginners who wish to get into heavy club swinging. Regardless that you have limited background or some experience, if you wish to get the technique right, save time, and avoid injuries, read on!
We are going to mainly focus on 2 handed heavy club basic exercises. It’s a great way to get started or even reprogram what you may have learned so far.
With 2 hands on the club, your leading (and more coordinated) hand can assist and guide the other one. When you eventually go to single handed exercises, the swings will feel just as smooth on either side.
And if you want to become stronger in the shortest time, swinging with 2 hands on the club allows you to use more weight.
Club swinging approaches
As you probably realize, there are basically 2 approaches to swinging Indian clubs: light clubs and heavy clubs.
Regardless of the style, there are plenty of cross over between the 2. Circles are circles, regardless of weight. Sure, some exercises are performed slightly differently, but once you know the alphabet of club swinging, you can easily adjust and adapt your technique.
These smaller clubs were developed by Europeans and integrated into remedial gymnastics, a form of early physiotherapy at a time where populations were becoming more sedentary.
The focus is on complex and fancy patterns, with lots of emphasis on coordination, mobility, grace and endurance.
Heavy clubs were used by warriors and wrestlers in Eastern civilizations to develop strength, endurance, and agility.
They vary greatly in shape and design according to geography.
When used in pairs (think Persian meels and Indian joris) the number of exercises is limited mostly to alternating back circles.
Single club swinging opens up the repertoire of exercises, and you can swing with 2 hands on the club or single handed, switching hands back and forth, like they do with Karlakattai in Southern India.
Hopefully you bought a heavy club that was a resonable weight, and not the heaviest one you could afford… Even better, maybe it was one of our adjustable clubs like the XL, TG or Gama. Let’s get started!
Make sure your training area is free of clutter, and that you have space to swing your club in all directions.
This warm up cover pretty much all bases, with a combination of bodyweight and light club exercises to prime you for the heavy club training to come. It only take 5-6 minutes when you know the sequence.
Do it. Everytime you train. No excuses.
It’s also a feedback tool.
Not only will you increase muscle elasticity and lubricate your joints, you will also be able to tune in your body and assess if today you’re ready to push or should take it easy instead.
Never go straight into swinging heavy clubs.
The magic of club swinging is in moving away from linear motions, and exploring circular motions in different planes of motion.
The front circles happen in front of the body, forcing you to rotate from side to side while controlling the heavy club, and maintaining balance over your base of support.
Master those circles first before you move on to the next heavy club training basics exercises.
And remember that circles have always 2 directions. Pretty much any club swinging exercise can be done in 2 directions: away or towards, forward or backward.
The signature moves of light and heavy club training, and mace swinging too.
One of the key point is that you have to allow your body to rotate and shift weight from side to side. Don’t just move the club around your body, move your body around the club.
Full swings / Mills
The full swings, also called mills and other names, are a combination of a front and back circle.With light clubs, those swings are also called heart shaped swings.
It’s fantastic move. The inner swing variation is akin to throwing a spear or an axe, or even fighting with a sword.
Full swings can be done in a few different ways, so when you’re ready for more information, give them a go. Don’t try to learn everything at once.
100 rep workout
All the instructions for this short workout are in the video. Play and train along after you have warmed up!
You’re going to swing diagonally across the body. If this is new for you, reduce the weight of your club the first few times.
Depending on the weight of your club, you could increase the number of reps, or do several rounds of the circuit after a short break.
Adding footwork to swings
Give the loop complex a go when you are confident doing front and back circles.
The complex will challenge your coordination and timing, and give you an example of how you can add complexity to an exercise.
The real magic happens when you can do level 3 for say 10 minutes straight without mistakes. You will have discovered meditation in motion at the same time!
What to do next?
Take our 21 day challenge as the next step! It’s a free 20 minute full body program you can do at your own rhythm. You will even get codes for our videos and heavy clubs upon completion!
After those 21 days, you’ll have a much better understanding of the heavy club training basics, and be ready to move on to more complex hand to hand exercises we cover in our Ace of clubs program.