Many people do not seem to realize the amount of variability our Pahlavandle™ offers! 

When you get your Pahlavandle™, the little card in the bag mentions a few things, but it’s impossible to list everything! 

This post was written  to introduce you to new possibilities, and get the best club swinging experience you can get.

Get the right bottle

Bottles that fit pahlavandleFirst, you must use plastic bottles that were made for carbonated beverages. The thread on that type of bottle is stronger than regular water bottles, and is an international size and standard in the industry. This is the exact match for our Pahlavandle™. Anything else is unlikely to work properly.

If there is a slight leak, unscrew the handle fully, and refit it on the bottle. Do not over tighten! If it still leaks, try another type of bottle. Some of our customers have reported that some of the cheap “homebrand sodas” do not always fit perfectly.

Carbonated beverages can be soft drinks, sparkling mineral water or even beer. BUT but but… drink the contents first, and then refill the bottles with tap water. If you leave carbonated liquids in the bottle and start to swing, you might experience leakage as the pressure build up increases with movement…

What’s in a name?

By the way, did you know why our little invention is called a Pahlavandle™? 
In Persia, a Pahlavan was an accomplished warrrior, athlete and man of honour, a  true leader in his community. Enters the Pahlavan-handle. We wanted to pay respect to the roots of club swinging, and make this training form available to anyone. 

It’s all about the shape of it

pahlavandle adjustable indian clubsNow, not every plastic bottle is created equal…  Generally,  bottles with a classical wine bottle shape, a long neck, are structurally stronger and provide the best weight distribution, compared to a squarish bottle.

We recommend to use bottles up to 1.5 liters. While we have some people swing 1.75 and 2 liter bottles, usually in most countries, these bottles are too soft and bend at the neck, especially if your swings are less than perfectly smooth.

Wait, you can use different fillers???

Also, just because these bottles were filled with water , it doesn’t mean you should only use water! If you collect a few bottles, you can build a whole collection of clubs up to 3kg!

pahlavandle plastic bottle with sand

For this, you will need sand. Sand is roughly twice the weight coefficient of water. So 1 liter bottle filled with sand weighs roughly 2kg.
Some people worried about spilling water indoors even use rice or bulgur. Here the coefficient is about the same as water. so 1l iter equals 1kg.

There is a difference in sand, with beach sand being lighter than sand you would buy at a hardware store.

If you’re going to use sand, we recommend you to seal the tops of your bottles. Use silicone or any type of of flexible acrylic multi purpose filler. This will prevent sand getting into the thread, and prolongate the life of your Pahlavandle™.

The perfect balance

indian clubs weighted handleFor a less aggressive and more forgiving club,  fit our weighted inserts inside the Pahlavandle™ .

This brings the balance point closer to the hand, and gives you a bit more control.
The inserts weight 370g each.

To fill or not to fill?

pahlavandle heroic sport

Nobody says you have to fill the bottles chockablock before you swing them either. Filling bottles to 50-75% of their capacity creates a shifting weight. This is a great tool when first learning how to swing clubs, as the shifting weight creates an audible feedback, which can help you understand.

One of my favorite ways to do this is to fill gravel inside a bottle to about 70%, and then add water. It creates a new dimension to the swings. Be creative!

How to increase the challenge

Since the recommended maximum weight for the Pahalavandle™ is 3kg, there are 3 ways you can challenge your strength and skills.

#1: use extenders. The longer lever arm increases the resistance without any weight increase.

#2: use Fatgrips. They slide on and fit perfectly and will give you a hell of a forearm and grip workout.

#3: check our our PahlavandleXL! It’s adjustable to 20kg.

Now, it’s up to you!

You won’t get stronger and healthier by reading our blog all day long, so get up and swing!

If you do not know where to start, we have you covered, with lots of great programs and tutorials.

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Juan Carlos Leidero convinced us at Heroic Sport to send Thierry to join him at Salinas Longboard Festival in Asturias, Northern Spain. We’re going to do some demonstrations, small classes and workshops to promote Heroic Sport and the fantastic combination of Pahlavandle™ and boardsports!

Therefore, here’s a quick little interview to present you Juan Carlos who’s the first person in Spain to run Pahlavandle classes on Stand Up Paddleboards.

What is your background?

I have always been active in sports and was in the special forces during my military service. I started rock climbing when I was 20 and it changed everything for me. This lead me to certifying in Pilates, yoga and other formations such as kettlebells, bosu, trx etc…
I see these modalities as tools for people who want to achieve a better body-mind connection.

In the last 10 years, I have had my own Pilates studio in Avilés, working with all kinds of people, as well as doing some program for TV, and different sports such as surfing and rock climbing. The last 5 years I have been operating out of an organic shop, Dhadhas. I am still very enthusiastic about the whole thing!

How did you start with Indian clubs?

I saw a video of the Pahlavandle on social medias. At first I thought it was a bit of a joke, but I was curious so I researched a bit more, and discovered it was legit. So I took contact with you guys.

What do you enjoy most about Indian clubs?

The freedom and flow of the movements. The spirals feel especially therapeutic and overall great.

Tell us a bit about Salinas International Longboard Festival, 17th edition.

We’re expecting 5000 people this year, with lots of music, competitions, workshops and street food, right on the beach. People from around the world come to participate and gather inspiration to share back with their clubs and schools.
The festival is like a giant experimental ground, and I want to share the benefits of Indian clubs with the surfing and boardsports community.

What are the benefits of Indian clubs for people?

They help us reconnect the mind to the body, become aware of how we move or tension in neck and shoulders. Better proprioception results in better balance.
I see Indian clubs as a great tool for body mapping (linking emotions and thoughts to physical experiences) and restoring a state of flow and well being.

What are the advantages of the Pahlavandle™ over other types of clubs on the market?

They are great invention! Very practical in the way you can adjust the weight up to 3kg, and I love the fact we are upcycling plastic bottles, giving a second life to trash.
Just pick up 2 bottles, and you can train your whole body just about anywhere!

How do people react the first time you show them the pahlavandle™?

Very surprised at first, but after a few swings they feel the restorative effects for neck and shoulders. They also think it is fun to train.

Do you want to add something else?

Being a passionate person with my work, I define myself as a facilitator of the mind and body.
I am confident that if one learn the right techniques, the results can only be positive.

You can get in touch with Juan Carlos on social medias.



Did you know that grip strength is associated with health, longevity and even cognitive functions?

In any case, a good grip is essential if you want to remain independent in your older days.

You can roughly break down grip strength into several specific and different types of grip:

  • Crushing grip (handshake, opening jars…)
  • Pinching grip (holding something heavy between thumb and fingers)
  • Supporting grip (holding something with fingers wrapped around)
Specific strength requires specific training, but training your forearms goes a long way towards increasing strength and endurance of your hands and grip related activities.  
You might experience less pain in your hands, arms or even neck like many other “swingers” we have met and talked to.
Follow along to our grip circuit video and challenge yourself with the appropriate weight Indian clubs!  If you can do more than 12-15 reps, the weight is too light, and won’t help you improve. 

Dexterity is defined as demonstrating skill in performing tasks with your hands.

Traditional artisanal crafts and similar hobbies are quickly becoming a thing of the past… 
Less and less people working with their hands (clicking a mouse does not count…), and kids are also showing signs of poor fine motor skills. 

Well, you can also use Indian clubs to address some of these problems, with the 2 exercises we show you below.
Remember, the goal is always smooth and graceful movement!

Finally, thick handled clubs are another way to work your grip and forearm strength. A thick handle prevents you to fully lock your fingers, creating an open grip. Your hand and wrist muscles have to work extra hard to control the clubs!

Here you can use Fatgripz and slide them on your Pahlavandle™, or swing our Pahlavandle™ XL. The XL club has no end knob on the handle, but a reverse taper, which forces you to really engage your hand to keep a grip. And of course, th fact that you can load up the Xl up to 20kg means there is lots of room for strength work and development!

Just be aware that doing too much work with thick handles when you have not slowly built up to it is likely to cause some elbow problems, so don’t overdo it! Make sure to engage all fingers, and stretch your grip muscles and wrists after training.

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Today we have a guest on our blog! Since we are in touch with a wide variety of people and trainers around the world, we decided to start running regular interviews with interesting people!

Meet Daniel De falco

indian clubs argentinaDaniel De Falco is a Sport Conditioning Coach from La Falda, Cordoba, Argentina. He’s been running small group and personal training at his training facility since 2009. 

He specializes in Neuroscience and Emotional Education (Universidad de Villa María)  as well as Movement Analysis and Applied Functional Science (Gray Institute).

He’s also a Qi Gong and Tai Chi Instructor, and explores other kinds of movement activities, such as Capoeira Angola, Improvisation Art Movement, Pilates and Groundwork.

Daniel, what is it about Indian clubs that is perfect for what you do?

I use Indian Clubs with my students for shoulder health and movement prehab/ rehab and when working towards more complex skills development. Basically, healthy and strong scapulas and shoulders are requiredas the foundation for everything we will introduce later on (Heavy Club Training, Mace Training, Calisthenics, etc…).
I also use club swinging as a form of dynamic meditation, in which music and rhythm are really important. They are perfect for exploring multiplanar movement and improving coordination skills.

Who do you work with?

I work with all kinds of persons, from athletes to older people. My work is to promote health trough movement, and Indian clubs are perfect for that. I teach Indian clubs workshops and also run classes.

What are the advantages of the Pahlavandle™ over other types of clubs on the market?

In my country it is very difficult to find Indian clubs (all my Clubs are at least 50 years old) , so Pahlavandles are a very accessible way to build your own clubs and Bulavas by using recyclable bottles.

I decided to become an affiliate for Heroic Sport because I really like the versatility of the product, being adjustable.  By filling them halfway you can tweak the drills in a proprioceptive way, due to the perturbation of the water. sloshing around.

How did you get started with Indian clubs?

I got started with Indian clubs 10 years ago while researching about vintage strength training, and Indian Physical Culture, as I have a strong interest in Ayurveda, Traditional Indian Medicine.

This ancient way of training really attracted me. Training with these kind of elements has a more holistic approach, and in many cases also a devotional content.

How do you train?

I swing with one and two clubs, also pretty much with everything that can be swung in a circular pattern, as you can see in some of my videos.
I like heavy traditional Gada swings, combined with light Indian clubs movements. Light weight, strong effect!

The Pahlavandle extender is a great way to freestyle and experiment with flowing routines with a light and short mace,  and my shoulders have never felt so great!

Do you have a tip for the readers?

For beginners I always recommend to focus on recovering full function and mastering before moving to complex skills or adding weight. Don’t be afraid of regressions, of going back to more basics skills, because with a better foundation, everything is easier and safer in the long run.

Thank you for your time Daniel!

You can follow Daniel and get in touch with him through social medias

  1. Facebook:
  2. YouTube:
  3. Instragram: