My favorite 10 Pahlavandle Indian club exercises to loosen up the whole body

These 10 Indian club exercises are my go to exercises to loosen up the whole body. They always feel great, be it first thing in the morning or when I need a break from working at the computer.
They target the shoulder joints, spine, wrists, hamstrings, quad and hips. Not bad for a short sequence.
You can do anywhere from 10 reps to a couple of minutes per exercise.
As long as you do not overdo it, it's a routine you could do daily.
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⏰TIMESTAMPS⏰
0:00 intro
0:35 exercise 1
0:58 exercise 2
1:19 exercise 3
1:50 exercise 4
2:16 exercise 5
3:05 exercise 6
3:41 exercise 7
4:20 exercise 8
4:47 exercise 9
5:35 exercise 10
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What can Indian clubs do for you?
Watch this: • Why use Indian clubs? ...
❂ Physical benefits
Gently mobilizes the shoulders, elbows and wrists and improve range of motion
Strengthens the shoulder girdle and grip ( muscles and connective tissues) in its full range of motion
Consists of compound movements in multiple planes
Provides low impact cardiovascular exercise
Assists recovery from intense training
Improves the 3 pillars of physical literacy (body control , locomotion and object control)
❂ Mental benefits
It is fun and you forget you are training.
The rhythmic and repetitive patterns are highly meditative and calm the nervous system, like meditation.
Cross crawl exercises and other challenging moves improve learning capacity and stimulate neurogenesis, the creation of new brain cells.
❂ Heroic Sport | An ancient discipline
We have created the Pahlavandle ™ range to make it affordable for everyone to discover the benefits of swinging clubs.
Our clubs are easily adjustable, which is a modern twist on the ancient traditional Indian clubs used to train Tamil and Persian warriors and wrestlers.
Indian clubs were used in Europe and USA for remedial gymnastics in the 18th and 19th century, by pioneers of physiotherapy.

[@user-rk3mo2kz3x]

where to buy these handles in India?

[@HeroicSport]

Check out eBay, ask if our reseller sends to India.

[@RobinBassett]

Excellent. Always a new couple of moves demonstrated. Thanks 😊

[@HeroicSport]

Good to hear, thank you!

[@AlteredState1123]

Awesome!

[@HeroicSport]

Thank you, happy swinging!

[@Vitalii_stepanov]

Thank you!!🔥👍

[@HeroicSport]

Glad it can help!

[@zenornot9949]

Thank You - This was very well done.

[@HeroicSport]

appreciated, have a great training session!

[@SalvadorLosAngeles]

Enjoyed the video! You are next level! Thanks!

[@HeroicSport]

Glad you enjoyed it, keep it up slow and steady, you'll get there!

[@ger.lieder]

Hermoso trabajo y actividad.

[@HeroicSport]

Muchas gracias!

[@brucatomassimo5816]

Grazie.....Bravo...top😀👍💚

[@HeroicSport]

Thank you!

[@madhatshahda4179]

Thanks ! now I have a couple more swings to add to the arsenal

[@HeroicSport]

Great, have fun with it!

[@bobm2368]

I bought the handles about 3 months ago after a couple of years of shoulder problems. I didn't really know what to expect but thought it was worth a try. I probably use them 3-4 times a week for only 5-10 minutes but I'm really pleased. My bad shoulder has improved immensely although there is still a way to go. I'm only using the most basic exercises so some of these are way too complex for me but I'll get there eventually. Thanks Bob 🇬🇧

[@HeroicSport]

Super, thanks for the feedback! Stick to basics and pain free swings. Bit by bit it will add up. All the best!

[@ericfroshnider3524]

y

[@Keithphotorama]

Super Awesome! Very creative movements 🤓👍

[@HeroicSport]

Thank you, enjoy!

[@samirmehta5992]

Nice...

[@HeroicSport]

Thanks!

[@penguinista]

This is not going to be as easy as it looks, but it will be great for me. It looks beautiful! Thank you.

[@HeroicSport]

If you go to our playlists you’ll find all the in depth tutorials you need to learn basic to advanced patterns. All the best!

[@wesley2189]

What a great routine.

[@HeroicSport]

Appreciated, it really wakes up the body.

[@wesley2189]

@@HeroicSport yes it does. I just got my first ones, a 1 & 2 pound set from Amazon. Not the fancy wooden ones. Not yet anyways!

[@HeroicSport]

Have fun with them!

[@gregoryknickerbocker9827]

Thats really good I want to get some clubs and get good myself and use them with my clients mobility is the key

[@HeroicSport]

You'll be glad you did!

[@BobDobalena]

Some are basically impossible to follow without putting in 0.25 speed. A breakdown would be great

[@HeroicSport]

check out our instruction series club swinging 101-105. Playlists are here www.youtube.com/@HeroicSport/featured All the best!

[@ericfroshnider3524]

Great video good job !!!!!! Do you have any suggestions for how much each club should weigh for a beginner

[@HeroicSport]

Thank you! For men, 750g to 1kg a a good place to start. If the clubs are to light or short, you will not get the necessary feedback from the club. Get a set of Pahlavandle, you can adjust the weight up to 3kg. There's a discount code in the video description.

[@BagOfH0lding]

@@HeroicSport Hey! Loved the video, would love step by step breakdowns for some of the more complex movements from exercise 4 on, struggling to get them right

[@BobDobalena]

The wrist one melts my brain lol. I watched it 50 times, can't do it.

[@HeroicSport]

Try watching it in slow mo!

[@eenho]

It's pretty beautiful

[@HeroicSport]

appreciated!

[@michaelstagar4254]

Could you show a routine including clubs, mugdar, kettlebell, and sheena board?

[@HeroicSport]

Will keep it in mind 👍

[@dannytrejo3455]

I have bad shoulders and can no longer do flat bench work, so I only been doing incline for chest. If this could help, I'm in. What's a good brand of clubs?

[@HeroicSport]

We have had some amazing recovery stories from the people who used the pahlavandle. Look it up on eBay. It’s adjustable so you can start light and increase as you go. All the best!

[@harleyslocum917]

What are the names of these moves, for reference please?

[@HeroicSport]

Not sure I understand the question...

[@harleyslocum917]

@@HeroicSport auto correct got me. What are the names of these moves please?

[@HeroicSport]

@@harleyslocum917 Bear in mind, these exercises have many names... This is what we call them (most of the time :-) Opposite pendulums by the side of the body Opposite circles Overhead pendulum into a quarter squat Reverse figure 8 Wrist circles to Indian cross Outer heart shaped swing into deep knee bend Parallel heart shaped swing to stop behind the back Bent over side to side rock-it Hammer loop into curtsy lunge Alternating outer heart shaped swing in a wide stance Check out our full instruction video downloads under the training section: heroicsport.com/indian-clubs-online/ 💥10% off Pahlavandle original, use ☛ GEN9 💥25% off videos and ebooks, use ☛ 25HS22

[@AdrianAK6]

Heroic Sport website broken ?

[@HeroicSport]

No, we are not selling anything directly anymore, so it's just an info page now.

[@meditationman415]

what do they weigh?

[@HeroicSport]

You can load them up to 3kg. For feel good purposes, 1-1,5kg is about right for most people.