Ref #101. This section covers essential information for new beginners: safety, grips, breathing and other tips.

The upper back and shoulder joints are designed to work in harmony, affecting  how well the elbows and wrists perform. Keeping the shoulder girdle strong and mobile in multiple planes of motion is the key to reduce pain and improve function.  Apart from helping your shoulders, club swinging can help improve general well being and cognitive abilities as well. Enjoy your club swinging journey!

SAFETY GUIDELINES

  • Consult your doctor if you have any doubts about starting with club swinging.
  • Wear comfortable clothes and flat shoes, or practice barefoot if possible.
  • Bend at the hips and knees to pick up and lift items off the floor.
  • Before you start swinging, always perform a space safety check to avoid hitting things: Lift the arms up above the head with the clubs point up and check for potential obstacles. Next, lower the arms to shoulder level and perform a full slow turn. 
  • Be aware that clubs may fly out of your hand and hit things or people. 
  • Use common sense: If it hurts, stop doing it. 
  • If needed, reduce the weight of the clubs, the speed of the movement, or the amplitude of the movement.
  • Start each session with pendulums to warm up your body. 
  • Do not rush to learn new exercises. Master a handful at a time. 
  • Be aware of your breath and do not hold it while exercising.
  • If your pulse becomes high, do not sit down. Walk around until it returns to normal.

 

TRAINING GUIDELINES

  • Club swinging is versatile and complementary to other forms of physical training. Indian clubs can be used as warm ups, cool downs, in combination with your current training program, or as a stand alone system.
  • Start with light clubs, slow tempo and short sessions to avoid soreness. When you feel you can train for longer periods, do it, or slightly increase the weight of the clubs. Although club swinging involves mostly the shoulders and arms, you are doing full body exercises, working on your postural and core muscles at the same time.
  • Clubs swinging is a skills based approach to learn mindful movement. Practicing 5-10 minutes a day is preferable to practicing 30 minutes once a week. The ultimate goal is to be able to execute precise and smooth swings every time.
  • When practicing, you can choose to perform a certain number of repetitions, or use a timer. There is no exact prescription about how many repetitions of an exercise you should do, and/ or which exercises you should do that can be applied to everyone. Learn to listen to your body.
  • In our tutorials, the exercises are arranged with progression in mind to avoid frustration. 
  • Go from simple to more challenging movements. Learn how to do the pendulums first. Then move on to circles. Finally, attempt the signature movements of club swinging, the heart shape swings, before you add footwork. 
  • If you have problems coordinating 2 clubs, start with the single club exercises. It is possible to organize training sessions with single club exercises, double clubs exercises or a combination of both.