Light Clubs for Mobility & REHAB-Intro To Indian Clubs

[@BluegillGreg]

I used a baseball bat to start club exercise from this channel about 3 years ago. These days I'm using a 15 pound club to do about 8 exercises, 20 reps per side with no stopping for about 320 reps. Start with what you have. Let the process get you, then get equipment.

[@MarkWildman]

This is excellent to hear

[@brunojiful]

Would be interesting to know which club exercises you choosed...?

[@josephhughart3509]

We don't realize how important rehab with clubs and short maces can be until we are injured. I am recovering from Achilles heel rupture surgery and have been working with clubs and short, light maces for the past eight weeks, while seated on a bench. I am currently using an Adex Wildman Arc for the short mace exercises, and an Adex Wildman club for club work. It has helped me prevent upper body deconditioning while recovering from surgery. Several years ago, I needed physical therapy for back pain from sitting too much. Clubs and maces can help with that problem, too. Well done, Mr. Wildman!

[@Bunnykisses1000]

This is awesome. I rehabbed my shoulder with these during the plague when I couldn’t see my training clients. I went from feeling that my shoulder would collapse and not trusting my shoulder using a 20lb KB for a TGU and progressing to now, a 35lb TGU and sometimes a 18kg(38lb) Turkish get up. Oh..and im female 5’4” 126lb 61yrold 😊edit..you can get really nice (but expensive) indian clubs from Rosewater Kinetics in the US. I use my plastic ones mostly) dont have to worry about banging them together accidentally)

[@eugeneoriordan4799]

That's awesome progression!

[@Travishibachi87]

Great job, ma'am! 💪👏

[@wudangmtn]

Just ordered my clubs to rehabilitate my shoulders and elbows. I hope to have the same success as you. 👍

[@NJames-dh6kz]

I'm pretty excited about this. There's a lot of videos on KZbin of people using light clubs, but almost nothing explaining it or teaching it.

[@KsChina]

kzbin.info This dude recently closed up shop on his business and has been uploading the programs he used to sell online. He's an encyclopedia of light/indian club swinging.

[@randyallen2771]

So glad to see you add light club! I’ve been using a pair of 2 lb wooden clubs for several years before I got my Adex and find it very useful to warm up shoulders and wrists and for learning to synchronize left and right hand movements. I also find it useful for developing my fencing skills Can’t wait to see the Mark Wildman program for light clubs. As you are probably aware, club swinging was a popular activity for many Americans around the turn of the century. Thanks for your work (again) Mark!

[@alast345]

I used the Palavandle Club system when I had a badly banged up shoulder and physical therapy didn't seem help much. I eventually moved up to adjustable dumbells without extra weight and then went from there. Now my shoulder is completely pain free and stronger than ever!

[@miko-800]

Palavandles are very good. Got some to travel with, ended up using them more than my classic wooden sets. Just like how water swings. I would suggest Palavandles for any beginner instead of those plastic things.

[@tonykennedy8483]

@@miko-800 Same here, got some to rehab my shoulder and seen big improvements

[@TatewakiGaming]

I found Pahlavandle clubs very versatile and cost effective, but not my cup of tea. I didn’t like the “shifting” feel of whatever medium I used to fill the handle unless to 100%. So I didn’t end up half-filling with rice, sand or water. I’d change the size of bottle and/or medium and completely fill the handle to vary the weight. Not a complaint, just my experience.

[@miko-800]

@@TatewakiGaming Same here. But from my perspective it is a positive thing. Experimenting with different shapes makes the exercise more exciting.

[@hazelmaines2040]

​@@TatewakiGaming I've found that you can add a small drinking bottle instead of the 1L. Filling those to max, so no water sloshing, is more light/indian club weight. Maybe that's what you meant here too?

[@BenSemisch]

I have been waiting for this series for a very long time. Stoked to see you bring it into the fold!

[@PainterLady]

Me too. Indian clubs PLEASE ❤

[@x-Musashi-x]

These have been a godsend for rehabbing my dislocated shoulder. I am a combat athlete and in grappling my shoulder, hands and wrist get into such awkward positions. Getting there , there is weird pains but after club swinging, my body feels like it flosses the pain away, and my confidence to move my shoulder into these awkward positions have exponentially increased

[@wheneaglesfly4817]

Awesome teaching Mr. Wildman! I have an old shoulder injury and realized that starting with a 10lb. kettlebell was stupid on my part. These clubs are practical and I am excited to try them. Very motivated now! Thanks!!!!!!!

[@awallerfamily]

Ive been watching these club swings that you do for awhile. Ive finally recognized that alot of my hunyuan qi gong movements follow the same sprialing, circling, and rotating principles that it looks like club swings follow. Im buying some heavy clubs now to bring something fresh and add some weight to my gi gong practice. I really enjoy your videos.

[@jacobcarrick1182]

I actually started with 3lbs indian clubs and the KZbin algorithm brought me to Mark's channel about 2 years ago. So pumped to see what his programming brings to this amazing tool. On a side note I've been researching the history of the indian club in North America and have actually found some antique examples from right here where I from in Toronto Canada. They were everywhere in the late 1800s and early 1900s before the barbell became popular.

[@zanehuether6031]

I find this very exciting, Indian Clubs is what brought me to this channel in the beginning. I look forward to this information to assist in my deconditioned training

[@GregParr58]

Thank you. Quite informative. I had torn rotator cuff surgery on L&R shoulders, 10 years ago. My left side is still vulnerable and weaker. I’m a retired Fireman [hence injuries] and professional musician, guitarist with repetitive stress and carpal tunnel issues in both hands. I tried 2lb Indian clubs 2 years ago. The Killed me! I couldn’t play guitar for a couple weeks I was in so much pain. I’m starting again with the 1 lb pair and will work slow. Your channel has been quite inspiring. My forearms often ache and believe these will ultimately fuel my arm/shoulder rehab, so I can keep strumming and being active in my 60’s🙏🏾. Keep up the good and positive work👍🏾

[@nicolapinna5140]

I discovered indian clubs time ago. I started to use everyday for preahb and reabh my shoulders. They are a great tools!

[@jorgefernandocho7824]

I have been researching it for a shoulder injury i got. Thank god for your contente! Long time fan of your work! Keep it up

[@leezap]

For some reason I thought about getting the clubs two years ago but didn't carry it through. It turns out that I got rotator cuff strain from using the left hand mouse with my arm immobilized for hours at a time. It costs me for many visits to the chiropractor. Now I'm looking to buy the clubs for a shoulder rehab. I would have saved money had I bought the clubs in the first place to prevent injury. lol

[@wudangmtn]

Nice introduction to club swinging. I practice tai chi and workout with kettlebells. At 62 yrs of age, I have managed to stay in decent shape with these exercises; however, I have joint pain in my shoulders and elbows from 31 years working on the loading docks. I ordered some 1lb clubs a few days ago. I am really looking forward to using them in an effort to rehabilitate my joints. I will stay tuned to your channel. P.S. I would eventually like to get into heavy clubs and maces; once I am rehabilitated.

[@BenSemisch]

My recommendation for very beautiful wood clubs is Body Mind Fit. As you said though they are about 5x more expensive, but the difference between using the wooden ones and the plastic ones is massive and very worth it. Tapbell also makes some rubber coated ones, but the lightest they go is 1.5kg if I remember correctly and again they're expensive, but very nice. There was an US Company called Origin that used to make adjustable "War Clubs" which are indian clubs that had a weight system similar to the Adex that went up to about 10lbs per club, they stopped making them for some reason though. Maybe you can team up with them and have a relaunch of the product like the Bells of Steel/Adex stuff.

[@PamStefanik-eh6yz]

thanks I've been trying to decide if I should get a set or two of the wooden clubs I'd found that site you mentioned (Body Mind Fit) and since you said it's worth getting I will get my first set I love club swinging I'm BRAND new to it I have a set of poly clubs from amazon not thrilled with them but they are ok -- esp for a beginner like myself.

[@WrongTheory]

There is a company called Revolution Clubs in the U.S. if you are looking for nice wooden clubs. I love my 2 lb walnut/maple ones.

[@randyallen2771]

I have a pair of Body Mind Fit clubs also and agree with your recommendation. They are beautiful and the bullet shape has a noticeably more dynamic feel then the poly clubs that I’ve used. The handles are more Wildman sized and the wood has a nice texture also.

[@PamStefanik-eh6yz]

@@WrongTheory I just purchased the walnut maple set. Can’t wait to get them

[@PamStefanik-eh6yz]

@@randyallen2771 ❤️

[@rolandkuchling5786]

Out of the box, poly-clubs have a moulding seem around the handle. On high repetitions this seem cuts and shreds the skin of the hand. It is well worth the trouble to sandpaper the seem down. As an added benefit this ads texture to the ball and handle, making it easier to grip the club. (Mark questioned the smooth handle of his polys.)

[@typerexc]

You could also possibly Coban wrap the handles, or use bicycle handlebar tape to smooth that over and improve grip.

[@stephanygates6491]

By the time you were describing the clubs, I already had them in my amazon cart!

[@MarkWildman]

Filming follow alongs now.

[@MarkWildman]

We have 200 videos planbed

[@vincenash1358]

This is where I need to start as I have limited mobility in my shoulder so thank you , will start with a wooden baseball bat I already have and then move onto a 5lb short sledge hammer I have , heavy clubs are expensive here in the uk so will do with what I’ve got for now 👍

[@pnwguitar123]

This is brilliant! Will the rehab program address knee injuries? I know you've had plenty of personal experience with knee rehab. I know I can't be the only one that would so appreciate it if you could design a program that would help knee issues.

[@YellowBrickFloyd]

Thank you for this intro and series, Mark. Once again, you are spot on and the best at presenting topics .I often use light Indian clubs for warming up my wrists, elbows, and shoulders prior to main routines and rehab/ prehab....But, until now, I had trouble finding instruction/ coaching geared specifically towards these goals. I am looking forward to more. I, too, purchase clubs from the same Great Lakes vendor of Canada mentioned in your unboxing vid and recommend them to others. Thank you!

[@Squeezeboxing23]

I can hardly wait to see you bring your teaching style to this. I started with basic light club swinging I learned at a juggling club and moved into heavy clubs thanks to your videos. It's your careful break down of all the movements that made it possible. There are a lot of instructional videos out there, but most seem to be a follow along with what I do style with very little explanation as to why or how. The exception to this might be the Flowing Dutchman.I'm ready, lets go!

[@janeknight3597]

Thank you.

[@scottallen2190]

I hope there's a program to come.

[@alijohnny]

I find the TOI program to be amazing. So much improvement in movement over seeing PT. Really logical and good progressions

[@animanaut]

i am using a sort of improvised version of clubs. not sure what the brandname was but it is effectively handles that you can screw on PET bottles. i have mine filled with birdsand and it works for me. handles are also hollow and can also be loaded with iron or led for additional weight. the bottles have to be good rigid PET bottles. it will not work with the flimsy ones. havent travelled with them yet, but theoretically all you need are the handles and on location you hunt for some sturdy bottles and you are good.

[@katmcgee9516]

Thanks so much for this development within your series! I’m 70 years old and look forward to this at this point in my life!😊

[@dsvenjohnson83]

“Until the day you die…” That’s awesome. I appreciate mortality remembrance every so often (memento morí). As always, Thank you!

[@weston407]

I really like your trunk full of badass stuff

[@jordanfehr7587]

Thank you, Mark. You do good work. Your videos always seem to find me right when I need them. Keep this great content coming.

[@BigHat83]

Cold steel makes heavy plastic bats that are perfect for this. Helped my shoulder a lot

[@MarkWildman]

They are made out of the same material

[@jerzyzielinski8652]

This is awesome! This is what I have been looking for. Love mobility drills.

[@hiker4life4020]

I have been a hiker + many other activities most of my adult life. Then I was in a motorcycle accident...followed by a terrible bout of the RONA, both of which I was lucky to survive. Now 74, It has taken me too long to recoup my fitness. I want to incorporate these moves to assist with rehab from all this mess I am currently in.

[@MarkWildman]

I think you’ll find light clubs very beneficial for your breathing. Expansion and contraction of the rib cage.

[@saoc8800]

I kinda feel like if I’d known about these before I started heavy clubs, I’d have had far fewer incidents of self-inflicted bludgeoning…or in any event, they’d have been less severe if the club hadn’t been made of cast iron… 😒 Very interested to see how this slots into the training program

[@sambsialia]

Ok. Now we need to see a collab with Paul Taras Wolkivinski.👍

[@Chefmasterkaga]

This is going to be great!

[@WrongTheory]

You could look into the pahlavandle as a travel alternative. It is just the handle that you screw in a 20 oz bottle or even a 2 liter bottle and fill with water. It's from Heroic Sport, you reviewed their fillable heavy club years ago. Man, how long have I been following you lol.

[@danielzollinger83]

I tried looking for pahlavandle recently and it looks like they have shifted from direct sales to using Amazon and resellers. Looked like there were less options too. Not sure what happened.

[@extraallttack]

He got a pair of handles with the club.

[@jacko717]

I have a pair of 2lb wooden clubs, really opened up my shoulders and it's the core of every workout I do.

[@jrjoyce78]

Can't wait for this opportunity

[@michaellacy8510]

It’s likely that you can add texture to the handle using a soldering iron.

[@bosahvandenberg]

Fantastic! Thank you.

[@culperjr.122]

I found a 2.25 lb rabbit hunting stick club style in my garage. It must be 100 years old. It’s a little over 2 feet long so it doesn’t hit the ground on me when I swing. Looks like a mini war club but the top heavy weight makes it a perfect workout for me. I put leather straps and wood stain on mine to get a nice grip. Sanded it down real nice too. I have a martial arts background so I can flow with either hand or both hands continually for a long time. I put on some Viking music and do this at sunset at the beach. This is the most fun working out I’ve ever had.

[@MarkWildman]

Rad

[@MichaelStanwyck]

I started doing mace exercises years ago with a 10 pound sledge hammer. It was a great, cheap entry point

[@MarkWildman]

Hi myself started with a 6 pound sledgehammer and then an eight and then a 10 and then a 12 and I would mark distance away from the handle with multicolored electrical tape so I could control the length of the lever to control the weight itself

[@maxpower8052]

Very cool 😃

[@davidshore3523]

I have a frozen right shoulder. I will begin doing these movements and see how I am doing in 2 weeks

[@elliotsidebottom6442]

Dangerously Fit here in Australia produce gorgeous bamboo clubs in 0.5, 1 and 1.5kg pairs.

[@davidladderman7364]

Yes they do! Affordable and good service. Their adjustable club range is also worth a look if you live in the southern hemisphere and can't afford to have an Adex shipped over

[@chrismckell5353]

Where do you buy those, I've only looked at Rebel sports and other fitness stores like that and haven't seen clubs yet?

[@davidladderman7364]

Search Dangerously Fit, you'll find them in "equipment"

[@Lardfist0]

I was wondering if you were going to address Indian clubs

[@newpatch36]

Timely video. I'm working through your Nerd Math series and for the Basic Warm-Up you recommend starting with Shield/Gamma Cast. If I don't own any clubs what weight should a typical male start with for warm-up? (Not currently planning to pursue a Heavy Clubs program, just interested in the appropriate weight for warm-up & mobility). Thanks for all you share Mark!

[@piyushdwivedi7195]

The smallest one available where I live is 2 kg, should I go with it?

[@davidscholten6707]

Love it.

[@NPonlamuangsri]

Is there a functional reason for letting the club swing freely in your hand? I studied Arnis and that was a big no no. My instructor told us to rotate with our wrists instead.

[@MarkWildman]

Wrist articulation With light weights it’s more about complexity, with heavy weights it become like Arnis. Just train everything. The truth is somewhere in the middle

[@eunicejames5330]

Thank you 🙏

[@wesley2189]

What is a good brand to purchase? I see some affordable ones on Amazon but video reviews show how unbalanced they are, exposed steel rusting on the bottom, and not flat on the bottom for storing. What is a good manufacturer of 1, 1.5, and 2Lb ones to start with?

[@fabienneisore7831]

Hi : ) what would you recommend as moves to rehab from upper bicept tendonitis (due to office ergonomics). Post cortizon and inflammation and starting to exercise once more. Would like to use my clubs again but not sure what is the safest way to reintroduce them. My PT had never even seen them before so not a possible source of info....thoughts?

[@wadsworth2351]

Mark, i thought myself how to juggle and have been doing that for about 17 years - does that make me better at movement patterns?

[@knotwerken]

Would you add a link for the staff? Thanks

[@clintengle7412]

Question Mark...if light clubs are only good for joint mobility, why was it adopted by the military so widely? Do you think it would have been because the time under tension (even with light weights), light joint tractions, and basic/complex movements over time, made the troops bodies and tendons more durable for fighting on the battlefield? I'm excited about the light club series! I asked about light clubs in a live at one point when I was thinking about picking up a set to play with. Never got around to buying a set but I will now lol! Thanks Mark!

[@aubrey-g9d]

Is there a benefit to training with lighter clubs if you are already using heavier clubs or are they just for those who need rehab?

[@marsdroid1]

thanks these different execises are making a huge difference to my life !

[@cbodsworth]

Hey mark. Ive been trying to find this program online, id like to buy it. Where can i find it? Love indian clubs. Eventually ill get into all your 2 handed club stuff, but wanting to fix my body with paired ones first. Thanks for everything bud

[@nanometer500]

Man gets +10 mobility just from this t-shirt lol. Good content man!

[@dsvenjohnson83]

Not the right answer, but my “club” is the Adex Arc. No issues so far, just adjusting my hand grip, so I don’t clip my feet 👍

[@a8lg6p]

Nice! I haven't kept up with it much and don't use them nearly as often as heavy clubs, but speaking of what makes us human and allowed us to build civilization... I think it's good to practice skills that develop manual dexterity. Balisong (butterfly knife) tricks are fun and good for that...and with fancy light clubs, practicing the grip changes in particular. It will strengthen muscles you didn't know you had. Also things like poi are fun, and there seems to be some overlap with light clubs... I guess because there are only so many ways you can swing something around your body. Manipulating objects in space and coordinating your two arms doing opposite things at the same time is...tight. I suspect maybe good for body and brain in ways beyond the obvious ones.

[@alijohnny]

Question: I've worked through Kettlebell Single and 2 hand bat and just about to complete Kettlebell 2 arm and single arm club. Would I be doing Club integration or Indian club (just released) as their own programs or in conjunction with redoing Kettlebell/club (heavier weights and lower box)?

[@uwemalik4124]

I donˋt find the LoGest Light Clubs anywhere. Do you have an address for me? Thanx

[@uwemalik4124]

Hi Mark, maybe the light clubs are the solution for me to rehab. I have lost 50 kg weight in the last two years working with kettlebells and for quite some time with clubbells, especially learning from your videos. In january 2023 i got a hernia. After the surgery I trained moderately und later intensively. Two weeks ago a got a hernia again (same side) 🙈. I don't know how I should train in the future. The docs contradict each other 🥶. What is certain is that my connective tissue is bad. I don't know what to do. I'm desperate because I'm enjoying the training so much.

[@nirpy]

Intraabdominal pressure from bracing your core. Also strengthen your core

[@uwemalik4124]

@@nirpythank you very much, I will search for some further information

[@nirpy]

@@uwemalik4124 obviously discuss with your doctor or a PT and thoroughly research hernia PT exercises, start and progress slowly, need correct exercise form and an appropriate program to safely rebuild core and pelvic floor strength without risking further injury. Congrats on your progress so far, that's incredible feat! Remember that consistency is the most important aspect of conditioning, moreso than intensity, so maintain a sustainable progression that heals yourself and doesn't injure yourself

[@uwemalik4124]

@@nirpyso I will do, thanx again 😊

[@annaz9655]

I must have misunderstood. Is the light club program out yet or not? Or is it included in the heavy club program? 🤔

[@elmhurstenglish5938]

Have you added this section onto your Deconditioned program yet?

[@MarkWildman]

I had a death in the family so this section has a 4 week delay. Apologies

[@Alan-ct3bo]

thank you

[@byrond123]

Is this going to be like your earlier programs or subscription based? Also are all your programs going forward going to only be subscription based?

[@robertbrammerjr.6378]

Because that light club is injection molded it is easy for the manufacturer to add simple texture to the mold and improve the grip. Just an fyi.

[@MarkWildman]

We are working on it

[@MrMarkRoads]

Hey man. I'm a disabled Marine. Mobility issues. I have a wood lathe, so I knocked out some clubs. I'm 60 and getting arthritis in my shoulders. I'll be following you from my living room.

[@MarkWildman]

Excellent. This series is gonna get bigger and bigger. 50 planned additions but long term is to get to 250.

[@MarkWildman]

Do you want to send me some clubs and some video of you making them. That’s the kind of thing I want to promote

[@MrMarkRoads]

@@MarkWildman Sure, I made some for an old lady. I used a verity of hard wood. I'll shoot some video.

[@tobymusson8413]

@Mark Wildman do you feel light club, heavy club, or mace/gada swinging is the best option for improving ROM in shoulders?

[@MarkWildman]

Yes

[@adamcecil3630]

Where’s that saber in the background from?

[@MarkWildman]

It’s a cold steel Thompson saber it’s way too heavy for like real Hema stuff, but I prefer an overly heavy training sort to hang on the saddle

[@adamcecil3630]

Thank you. Sooo much less boring than “the gym.” You are saving my life!!!

[@Bubba-23nineteen]

Dude I'd love to participate in this. Idk what it is but something told me to watch your video and I think this is why. I got injured in the Navy in 2013 retired in 2016 and haven't quite recovered. It has been forever since I have done any training and in the years since have grown quite tired and weak. I feel like this could be a great whole body workout just with light clubs to rehab my body before deep diving right where I left off or even close. What do I need where do I start?

[@MarkWildman]

I should probably make a video to answer this question

[@miko-800]

Finally!

[@sauravghosh7064]

Try Mudgal (Heavy indian clubs )

[@MarkWildman]

I have an entire gym full of them

[@zebady999]

Make a one off video on swards?

[@hadargrude3991]

The longevity program sounds fantastic but so far all club programs I've tried has really messed with my elbows. Even lighter indian clubs, maybe I'm just not made for clubs :)

[@MarkWildman]

It sounds like you might need to add elbow decompression, stretching in for at least four minutes at the end of every training session until your elbows can adapt. Often times workmen or gym going. Males can have problems with their elbows.. workmen from doing things like sledgehammer, or roofers or elbows, are used to being in the flex position but they’re not very good at being long. Often times bodybuilders because their arms don’t now when they’re doing something like creating as much concentration as possible and their curls.

[@hadargrude3991]

Ah yes my old nemesis "stretching" :) Well since nothing else including rice bucket training has helped and I have problems with both ulnar and radial nerves plus golfers elbow :-O . Stretching and light club work or stick QiGong will be my next trial. Thank you for the input! @@MarkWildman

[@shankar2091]

Karlakattai in India is one one oldest Clubbell swining workouts.

[@corbinb145]

Thank you. I have a friend who was just paralyzed waist down. I am going to turn him on to your programs

[@eg042680]

This vid broke the 1st rule of light clubs.

[@KCDicha]

Looking forward to more light club content. Thanks! Stupid question: is there any advantage in a 1-3 pound club over a small hammer or mallet or the same weight?

[@MarkWildman]

Just sharp edges, but harbor freight has some excellent super light one to 3 pound mallet switch extraordinarily cheap

[@tynelson9003]

I like your shirt

[@AndomedaShift]

Got that coofandy shirt

[@michaelsiedlak2559]

We do not talk about fight club

[@nicolatosca8947]

Is there Summer Huntington with the staff? 😂

[@---we8bx]

Thanks, I also love clubbing.

[@arlo0353]

BROOKLYN SLAMMER

[@pulltaboo]

No ball though.

[@utubepunk]

Slammer or Smasher?

[@AlysTer529]

"oldest sport in history, staying alive" xD

[@1530786]

Right. We’re all animals. Smfh.