Active recovery has been found to help improve performance in athletes more so than passive recovery. In plain language, it means that snoozing is great, but light physical activity can even be better. 
Recovery involves more than muscle repair. Other factors involved in recovery include hormonal balance, nervous system repair, mental state… What’s more is that the training stress is cumulative, and all that goes on in your personal life also adds up.
I remember reading a study a few years back mentioning that even creative activities like painting or a visit to a museum was better for athletes than just relaxing and sleeping. It seems that involving the brain in the recovery process has its place.
Light Indian clubs are a fantastic tool for active recovery. They help the recovery process due to the light intensity exercise they provide. They also nourish the joints, improve flexibility, and challenge the brain with complex movements, like juggling.

The role of Indian clubs

Lot of people misunderstand the role of light Indian clubs. They are easily dismissed as “too light” when the focus of a typical training session is about lifting heavier weights. Light club swinging is a skill practice, more than strength training. Remember that recovery is the other side of the coin of strength training. If you train hard, you need to recover well to adapt and become stronger.
If swinging for recovery, keep your Pahlavandle™ on the light side, somewhere from 750g to 1,25kg.
There is a reason restorative arts like Tai chi or yoga are hugely popular. Those activities provide the needed balance to the stress of life and strength training. The goal of those practices is gentle movement while turning focus inwards and quietening the mind.

What do Indian clubs do?

Indian club swinging challenges coordination and rhythm. Both sides of the body work sometimes independently or even out of sync.  Go a step further, add locomotion in the mix to integrate the upper and lower body. Now you can really play, move in 3 dimensions fully unrestricted, forget everything else and let everything around you disappear… Our video tutorials show you step by step how to get there.
You can swing light clubs everyday, without wearing the body down, and keep doing so right into old age, making training with Indian clubs a truly sustainable and healthy form of training.

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Indian clubs are for everyone, from kids to office workers to elite athletes.

Training with Indian clubs is more like a form of skill practice, and therefore the intensity of training can be relatively low, unless you decide otherwise. Low intensity and focus on skills and movement is what make club swinging a sort of meditation in motion, and makes it very helpful for recovery from heavy strength training.

It’s easy to get started too.

Right from the start!

Our Pahlavandle™ is adjustable from 200 grams to 3kg, so you are sure to find your right starting weight, and also have a chance to increase the weight as you get more skilled and stronger.

Indian clubs, gymnastics, boxing, fencing equipment on British Navy shipFor reference, British soldiers in the 1800s swung 2kg regulation clubs. In competitions, clubs weighed 1,5kg. When starting off, men were advised to use 1kg and women 500 grams.

It’s also easy to get started with club swinging. Download our video tutorials, and swing along.

Weightlifters swing them!

Here’s what weightlifting legend Tommy Kono has to say about Indian clubs in his book “Championship Weightlifting”:

“Although the weight of the Indian Clubs may be only a pound or two, it isn’t so much the weight, but smoothness of the swing and the rhythm that increases the mobility of the shoulders, elbows and wrists. A few minutes spent in working with the Indian Clubs will more than pay off in great dividends as a recovery exercise. I bring your attention to this type of training because I have benefited from them and feel there is a need to promote flexibility in the shoulders without taxing them.”

For the record, Tamio “Tommy” Kono (born June 27, 1930) was a U.S. weightlifter in the 1950s and 1960s. Kono is the only Olympic weightlifter in history to have set world records in four different weight classes. He also won the  bodybuilding Mr Universe title 4 times.

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