Basics of Indian Club Swinging by Paul Taras Wolkowinski Part 1

Indian Clubs 1 OUTWARD Front Circles
The Art of Indian Clubs is a series of CIRCLES that once mastered can be put together to form INTRICATE EXERCISES

OUTWARD means a movement away from the body
A FRONT CIRCLE is done with a straight arm

Left Outward Front Circle
Right Outward Front Circle
Alternate Front Outward Circles
Two Arm Front Outward Circles


Indian Clubs 2 INWARD Front Circles

INWARD means a movement across the body
A FRONT CIRCLE is done with a straight arm

Left Inward Front Circle
Right Inward Front Circle
Combination PARALLEL CIRCLES using INWARD & OUTWARD CIRCLES
Inward Front Alternate Circles
Two arm INWARD FRONT CIRCLES
When your arms cross over at the front you should alternate the movement by crossing your arms RIGHT over LEFT and then LEFT over RIGHT

Indian Clubs 3 – COMBO of Front Circles
Great to do for a shoulder warm up
One club OUTWARD CIRCLES changing hands
& changing direction using the Pendulum Swing
Keep your arm straight
5 x Right OUTWARD Circles
5 x Left OUTWARD Circles

One club INWARD CIRCLES changing hands
& changing direction using the Pendulum Swing
5 x Right INWARD Circles
5 x Left INWARD Circles

One club COMBO CIRCLES changing hands
& changing direction using the Pendulum Swing
If you get lost with it slow down, and try again

 

Indian Clubs 4 Front Circles Practice

One club work
15 x Left OUTWARD Circles
15 x Left INWARD Circles
15 x Right OUTWARD Circles
15 x Right INWARD Circles

Two club work
15 x Alternate OUTWARD Circles
15 x Alternate INWARD Circles
15 x Parallel Circles – Anticlockwise
15 x Parallel Circles – Clockwise
15 x Two arm OUTWARD Circles
15 x Two arm INWARD Circles
Hands cross left over right & then right over left

One Club work
15 x Right Fast OUTWARD Circles
15 x Right Fast INWARD Circles
15 x Left Fast OUTWARD Circles
15 x Left Fast INWARD Circles

 

Indian Clubs 5 INWARD & OUTWARD Back Circles

Working up from light to heavy clubs.
Basic Club Movement
Movement demo
Watch the elbow coming forward enabling the club to swing left
Watch the rotation of the wrist in moving the club in a circle
Watch the movement of the elbow moving the club in a circle

Club DOWN Elbow up and back. Fist by your ear
Club INWARD Elbow out sideways and back. Fist above your ear
Club UP Elbow to side and forward. Fist ear level
Club OUTWARD Elbow down and forward. Fist in front of ear
INWARD Back Circles Practice – pretend you are drawing a circle on a wall
INWARD Back Circles Practice – use a mirror or a reflection in a window to check your movement
INWARD Back Circles Practice – keep your fist close to your ear

Practice 5 Circles on each arm. Hold 2nd club still & balanced

Alternate INWARD Back Circles with two clubs

Club weight 2.1kgs each
Club weight 2.6kgs each
Club weight 4.5kgs each

Start slowly & don’t go too fast

 

Indian Clubs 6. How to do MILLS

MILLS also known as HEART SHAPED SWINGS and how to do them.

Outward Mills where the club is cast away from the body in the first move, and Inward Mills where the club is cast across the body first.

Alternate, Parallel & Double Mills, both outward and inward and how to do them.

 

Indian Clubs 7. How to do the SWITCH
You can use the switch to change from double mills to alternate mills without stopping, this sequence requires, total concentration. Club weight 1.3 kilos each.

The SWITCH as an exercise
Using a clock with a second hand, SWITCH every 10 seconds
2 minutes Outward and 2 minutes Inward non stop


Do you want to start doing Indian Club Swinging?

Try out these Apollo Athletics Iron Power Clubs – 5-10-15-20 lb. Indian Club Set (Pairs) from our Amazon Link

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