Pahlavandle Indian clubs handles | Our modern take on an ancient training form
With our Pahlavandle Indian clubs handles, you can now create an instant set of adjustable Indian clubs. The handles fit all carbonated drink bottles made of plastic, anywhere around the world. The average diameter of 28mm makes the Pahlavandle™ suitable for children, women and men.
The Pahlavandle™ is Heroic Sport’s own invention, designed and created in Denmark. This current model is our Generation #10 club swinging handle.
Move better, feel better
The multi-joint club exercises performed with Indian clubs not only strengthen the body, but improve range of motion of the shoulder girdle and spine. The gentle spirals and circular swings done in multiple planes of motion provide traction. Traction improves joint lubrication to help relieve joint pain, and stretches tendons and fascia.
Like loaded mobility, Indian clubs provide a combination of both stretching and muscle activation, making it intuitive and effective, while feeling good!
Connecting mind and body
The cross body patterns of club swinging have significant impact on cognitive functions, helping reconnect damaged nerve pathways and build new ones. Overall, club swinging will help you develop better coordination, balance, kinesthetic awareness and experience the state of flow.
You can go from simple exercises to complex ones, challenging full brain and body integration. There is something for all levels!
Scroll to the bottom of this page to see our top 3 Indian club exercises to counter sitting.
How does the Pahlavandle work?
Connect the correct type of plastic bottle to each handle, park the bottle cap on the end of the handle, and you’re good to go!
Make sure to drink the carbonated drink first and replace the content with tap water or rice when starting off. You do not even have to fill the bottle completely. This feature allow you to find the perfect starting weight that feels right for you.
Use ONLY carbonated drink bottles made of plastic. All PET soft drink and sparkling water bottles are required to use the international PCO28 norm for their thread. Do not use plain/ still water bottles, it won’t work!
We recommend plastic bottles up to 1,5 liters, as bottle stiffness varies from country to country. Bottles above 1,5 liters have a tendency to bend at the neck. To increase the weight up to 3kg, fill the bottles with gravel or sand, which are roughly 2 times heavier than water or rice.
If using sand, we advise you to seal the bottle(s) with something like silicone to avoid having loose sand ruining the thread of the handle.
Pahlavandle extended mode | A longer lever arm increases the resistance
You can even stack up to 3 handles together to create a short mace or bulava, or Persian meels.
By adding length to the lever arm, you can increase the forces throughout the swing without adding more weight, and experience a whole new feel!
The extra length increases the demands on your grip and shoulder stability as well. Just watch not to hit the floor!
By half filling a couple of marbles inside the handle, or even inside the bottle, the shifting weight provides audible feedback to help your timing and coordination. A fluid swing makes no sound, letting you clearly know when you are swinging optimally.
Soft head for safety
Learning how to swing Indian clubs made of wood or metal can raise safety concerns for some people. With the Pahlavandle™, you can be sure you will not injure yourself should you hit yourself by mistake.
Please observe that the Pahlavandle ™ is not designed for juggling or impact. The Pahlavandle™ is only designed to be used as per our recommendations to be found in our instruction videos.
Note that we accept no liability in any case of modification whatsoever of our products.
3 essential safety tips
- Always inspect your equipment before you train.
- Always take a 360 degree space check around you before you start your workout, as clubs can hit things or fly out of your grip.
- Always train within your capacities, listen to your body, and use common sense.
Try these 3 Indian club exercises to counter sitting today!
If you do not have Indian clubs or Pahlavandle yet, grab a pair of plastic bottles with a long neck, and try 10 repetitions of each exercise demonstrated below.
The Pahlavandle provides a better grip and extended leverage, but you should feel how good and simple it can be to add a few minutes of training here and there!