Indian Clubs! The Ultimate Shoulder Fix?

Great pair of flow and mobility clubs: www.wavechihaw...
Standard Indian Clubs on Amazon: amzn.to/3uf5aQK
Purpose and Use of Club and Mace Varieties Blog post: www.moversodys...
Inside and outside Mills: • Indian Club Inside and...
Mill Patterns: • Indian Clubs: The Mill...
Shoulder disfunction has become an extremely common issue. With shoulder pain and injury being among the most prevalent complaints in doctors offices the world over. The root issues can be lack of shoulder mobility, muscular imbalance, poor muscle control and coordination or often chronic postural problems. There are a number of potential rehabilitation exercises available for the shoulders, but one of the most powerful rehabilitation tools available is almost never discussed. That tool is indian clubs. Club training has a host of benefits that are hard to replicate in almost any other form of shoulder training. This video discusses what indian clubs are, the many benefits of their use and how to get started. #indianclubs #clubtraining #shouldermobility #shoulderpain #rotatorcuffrehab #shoulderrehab

[@saifayman3984]

Sometimes I feel it’s criminal to get this info this good thank you

[@saifayman3984]

You are the first channel I subscribed to this fast

[@MitsuhideDono]

Agreed. It's great to get so much information delivered clearly and freely!

[@MitsuhideDono]

Agreed. It's great to get so much information delivered clearly and freely!

[@MitsuhideDono]

Agreed. It's great to get so much information delivered clearly and freely!

[@MitsuhideDono]

Agreed. It's great to get so much information delivered clearly and freely!

[@starkraft2506]

I use a 30lb club frequently. It's not just great for the shoulders, but really teaches you to sling power from your toes, across your hips, and through the spiral line to the contralateral shoulder. I read somewhere once that the human hand, and by extension the whole body, is evolutionary designed specifically for throwing/swinging motions. When I do these exercises, it feels like corporeal proof to me.

[@moversodyssey]

I'm quickly getting addicted to heavy clubs and maces. Been doing light clubs for years but just recently bought a steel mace. Within a few months I had bought 2 more and a heavy club. Can't say enough good things about them, wish I had found them sooner.

[@starkraft2506]

@@moversodyssey ditto. It also took me a long time to even get the one I have due to a certain legacy manufacturer's monopoly, patent, and atrocious shipping and logistics costs.

[@moversodyssey]

@@starkraft2506 I've been looking at Adex and the adjustable maces. Seems like a great idea but the mace and some extra weights is around a $300 investment. So for now I'm getting ready to make a few traditional Indian style Gada maces with concrete and a ceramic pot. If it goes well I'll make a handful at different weights.

[@bakerstreetbear679]

​@starkraft2506 what did you end up getting?

[@starkraft2506]

@bakerstreetbear679 a CST clubbell - I eventually scored a second hand one locally. The price more than doubled with shipping for me to buy new, plus import fees.

[@seaniedub227]

I started doing Indian clubs a couple months ago multiple times per week. I have a very poor left shoulders and it’s been so pivotal in healing and strengthening it. It’s super fun, which actually makes me want to practice it most days out of the week. Making recovery fun was the biggest thing I got out of Indian clubs.

[@iblockpuncheswithmyface1490]

Same here. Never really had any consistency doing traditional workouts (weights, calisthenics, running etc) I'm addicted to clubs (meels) and mace (gada). The only workout I've done long term.

[@scroogemcduckrich9705]

calisthenics, dead hanging. shoulder dislocating. so many good options. GOOD VIDEO

[@Overtheglobalhorizon119]

I love your sketchy and detailed depiction.The way I just imagined the motion of this exercise just by looking sketches is spectacular.

[@moversodyssey]

Glad your enjoying them! It was tough to depict these movements in 2d illustrations, you must have a good imagination. I left a few links to video footage of the movements in the description box as well if you need it.

[@Luckysingh-cv2ey]

Bro can you make a video on how to get a bullet proof knees or ways to get healthy knees​@@moversodyssey

[@ddub6135]

​@@moversodysseyYour doing an awesome job. Top notch

[@VikramBalachander]

As a Tamizhan (Tamil-speaking south Indian), I feel proud that the world is finally recognizing our 3000 BCE-old "Karla Kattai - கார்ல கட்டை" (Indian clubs). We have ancient Tamil poems (sangam ilakiyam) dating back to 300 BCE that talks about the bond between a father and son during training with this instrument. These poems highlight their bonding through the use of this instrument for fitness and how strong shoulders have a psychological influence on one's sense of justice, accountability, and behavior with dignity.

[@jonathonshaw6688]

Good stuff! Mark Wildman's channel is an incredible resource for anyone looking for more info on clubs / maces / kettlebells

[@moversodyssey]

Definitely, one of the best on youtube on the subject.

[@Magnulus76]

For somebody with an injury, even a 1/2 lb club is not too light. Don't progress in weight too quickly, as it takes a long time for ligaments and tendons to get stronger.

[@Rory626]

Wow, I knew absolutely nothing about Indian Clubs before this. I think I have pretty strong and healthy shoulders but I'm definitely gonna give these a try

[@moversodyssey]

It's a staple in my upper body warm up now, it makes my shoulders feel great. On days when I don't strength train I will just do some simple movement and mobility work and really I utilize light clubs on those days. It takes a lot of the strength I develop with heavier work like overhead press and adapts it to more natural motions. Almost feels like I'm polishing up my movement patterns every time I use them. Hope you enjoy them

[@Dream-cf3go]

I'm so disappointed at the fact that more people don't follow this channel. The information is presented in such a concise manner. Do you offer 1 on 1 coaching? Because I would def pay money to have someone as knowledgeable as you (Mover's Odyssey) program a routine for my goals

[@moversodyssey]

Unfortunately I haven't had time for 1 on 1's for a long time. In the future I may start it up again, but for the time being I've got too many irons on the fire. I'm glad your enjoying the content tough, if you have any questions about training feel free to post them here or on my contact page on the website. I'll help out any time I can.

[@nicolapinna5140]

I use Indian Clubs from time ago. They are a great tools for reahb-preahb shoulders, but not only for this. You can use in different ways. I am a vintage clubs collector too😊

[@tarancourchesne1947]

this gives me a lot of hope man! Going to the doc tmrw for my first rotator cuff injury at age 19. Hope I can get back into it after trying this!

[@moversodyssey]

Takes a little while for the connective tissue to heal enough to begin much training, but luckily small indian clubs are really light and you can usually start doing them carefully after 1-2 months. Lot of it depends on how bad the injury was and if you get surgery. Some massage of the biceps, delts, and pecs with a massage gun is often really helpful at speeding up recovery as well because it takes the muscular tension off the joint. Good luck, hope it all goes well.

[@tarancourchesne1947]

thats good to know. Thank you!@@moversodyssey

[@historysyndicate]

​@tarancourchesne1947 update brother Going through the same...but labrum issue and bit of instability...don't wanna go through the messy surgery since it's possible to do it all and get back to 100% without it...ready to give all the time in the world.. Currently 20

[@lihchong2267]

I sort of know how clubs can rehab the shoulder, but I've never seen it explained this well. Good stuff. I use two 6kg clubs and occasionally a pair of 200g firespinning clubs. Together they helped me rehab my shoulder after an injury last year. Been meaning to get something in the 1-2kg range but haven't gotten around to it yet.

[@moversodyssey]

Glad you enjoyed the video! Clubs were a total game changer for me, really gave me my shoulders back after years of issues. I've got a pair of .5kg and 1kg I use for warm ups and mobility and a 5kg club and 10kg steel mace I use for strength a lot. Next thing I'm going to try is the traditional Indian Gada, I'm going to create a homemade version around 12-15kg. I'm curious how different the feel of it will be since it's a really long lever. I had never even thought of using fire spinning clubs, I'm going to check that out and see how they feel compared to Indian clubs. Thank you for sharing.

[@lihchong2267]

@@moversodyssey I'm just using what I had available, and I bought those years ago before I considered the conditioning aspect of club training and other flow arts. They're too light in my opinion, but they're good for helping me learn new movement patterns. If I ever get back into fire spinning I'd want heavier clubs.

[@moversodyssey]

@@lihchong2267 I'm a big fan of flow arts in general, I've never tried using fire but I really enjoy staff spinning, clubs and even nun chuks. Some days my whole warm up is just 15 minutes of staff spinning, at least during the warmer months when I can be outside. I've seen heavy rope flows lately as well but I 've never tried. I might check it out.

[@lihchong2267]

@@moversodyssey sounds like a topic for a new video.

[@Bromptonbob]

Very good - makes a lot of sense

[@maxdavies7532]

Do you draw these yourself mate? Your anatomical knowledge and artistic skill is such a fucking incredible combination! Good for you.

[@moversodyssey]

Yes sir, it's a one man crew for the time being. And thank you, I'm glad your enjoying the content!

[@maxdavies7532]

@@moversodyssey My brother and I have had ongoing rotator cuff injuries from boxing/bjj lasting years. We've introduced Indian Clubs after seeing your video and have shared it around. Really impressive work, mate. Thank you for the time, skill and knowledge.

[@moversodyssey]

@@maxdavies7532 I'm happy to hear it's helping out. One of the most powerful rehabilitative tools I know of for the shoulders, especially for martial arts. At some point I need to do a follow up video about heavy mace work, it's another great tool for martial artists. Good luck with the boxing and grappling!

[@austinhamby3088]

Your drawings are amazing, I would love to have them in my journal. You should make booklets of them.

[@moversodyssey]

Hmm, it's an interesting idea, but in what form would you utilize them though? Stickers? An art of Mover's Odyssey Book? Maybe something else all together?

[@austinhamby3088]

Not sure, maybe a book with chapters representing each video lesson. Or have it on your website?@@moversodyssey

[@Ultrony]

​​@@moversodysseyart of movers Odyssey book

[@DeepEndDiving]

Great info! I don't have any Indian clubs but I do have a pair of large Mag-Lite flashlights that I could totally use for light clubs to test out and see if I like this type of training. I look forward to seeing how it helps to strengthen my shoulders.

[@leonardoreyes8235]

Mark my words this channel will get 1M subs. Dont stop

[@moversodyssey]

Much appreciated, thank you for your support.

[@brucetungsten5714]

Beautiful visualization.

[@el_gordiceps]

Dude, love your drawings. Subscribed!

[@fluffy2055]

Thank you for this information, mainly use a macebell but owned clubbells for a while

[@DecartesGreatStar]

Great info! Now I can teach those baby seals who's boss

[@moversodyssey]

Lol

[@caffeinated936]

banging vid as always

[@moversodyssey]

Thank you, glad your enjoying the content!

[@estebansa5]

You're videos are great, thank you so much!

[@moversodyssey]

Your welcome, glad your enjoying them!

[@cyclopscaptaim5049]

Can yout do a video on the chishi? It worked wonders on my forearms and shoulders, and not enough people know about it.

[@haydonstrong4521]

Thank you.

[@mavlonkarlsefni]

Thank you!

[@hinakhodiyara7883]

Awesome video. Thank you.

[@moversodyssey]

Glad you enjoyed it!

[@Caibro8000]

U got a sub👊

[@charlespinell5091]

Cool! Thanks

[@Bat_Dance]

Anything Club related is a like from me!

[@IQM24]

Thanks 🤙🤙

[@kenc8945]

Great video...

[@haoran.]

Hey wanna say that i find your videos in the topics of sport very intressting as well as these nice drawing :D Wanna ask if you would do a topic on bike riding and how it can help the body in someway?

[@moversodyssey]

Thank you for the suggestion, it's a great idea. I've got a short list of videos I want to get to next and I'm going to put that one on there.

[@haoran.]

@@moversodyssey can't wait!

[@ryanbaker7029]

Should provide a link to buy one so you can make money

[@moversodyssey]

Done, thank you for the suggestion.

[@Cody-sq6rj]

In my opinion Indian Clubs are great, especially for mobility and coordination, core and grip strength, and especially effective for wrestlers and those recovering from shoulder injuries, but I don't think they're as good for strength training as kettlebells or sandbags. Yes, they're fun to work out with, but they're not that heavy to be honest, which makes them almost impossible for lower body training compared to other gym equipment in the form of weights. I hope I don't offend anyone by saying that they are more of an equipment for people who are interested in Indian culture and a fad, rather than a must-have for everyone.

[@Dragonfly3111]

They did wonders rehabbing my shoulder. I was getting unbearable headaches from shoulder/neck injury. I tried a lot and nothing worked. This has actually been helping. That's my humble opinion about it

[@gajendrasinghkanyal3766]

You can use gada(mace) for heavy weight training.

[@Alexander1005]

Thank you.

[@MudgarClub]

Knowledgeable You can get more information about this traditional practice @ mudgar club

[@galacticrize]

​ @moversodyssey the tear was in the tendon, and boy it was a pain to heal. I am a sprint kayaker (a bit of an unconventional sport, i know), and in our sport, such as national or provincial / state team qualifiers happen around June to August. In April, due to constant usage of my shoulders, which wasn't recovering properly due to excessive loads of training without enough rest (completely my fault, as every week i did 5 weight sessions, 9 sessions of paddling, doing total 80-90km, with variations in intensity and aerobic work, 4 5-10km distance runs, and 3 2500-3000m swim sessions), it INITIALLY tore lightly, further tearing after a physiotherapist taped it up, gave me the clear to train, and did no further research on its condition. while mostly recovered, my mobility, strength, and flexibility hasn't felt the same ever since. i just placed an order on a 3lb indian club, so we'll see if this helps or not! i cannot reply to comments for some reason, so i am resorting to this.

[@moversodyssey]

Well, it sounds like indian clubs might be a great fit for your needs. It's superb at restoring mobility ranges and rebuilding healthy fascia and connective tissue. However, 3 pounds is often tough to start with. If your shoulders are pretty strong right now it might not be an issue, but either way you may want a 1 or 2 pound club for warm ups and initial mobility work. I probably use my 2 pounders most often, usually for a warm up/mobility routine. The 3 pound clubs I usually use for a few timed sets before moving onto heavy clubs or steel mace work. Just take it slow in the beginning, and aim for smooth motions first. Then once the motions are smooth you can increase speed. Good luck with your rehab, hope you get back to 100%.

[@cybergamingarena8509]

Mover's odessey, great content as always and I have a question related to this that will heavy indian clubs build shoulder strength and increase shoulder endurance and work capacity so that I will be able to use my shoulder for a long period of time without exhausting it ?

[@moversodyssey]

Absolutely! You have to start with lighter indian clubs to learn the movement patterns well and adapt the shoulders to this type of motion though. It's very important to lay a good foundation with club swings. But once you get that down you can move onto 2 handed maces and 1 handed heavy clubs. First it will build strength and mobility but once your shoulders are adapted in those ways you can move onto strength-endurance. For instance when you first learn the mace 360 movement you will likely start with sets of 10-20 reps. After you've put a year of consistent work in though, it's common to see people doing 5-10 minute continuous sets. It's honestly one of the best ways I know of to rebuild and create fully functional and strong shoulders. But I reiterate, it must be done right, it's not something to rush and do improperly and can end badly if performed that way. Just take the skill of it seriously at first, then mobility, then strength and finally strength endurance. Best of luck my friend, hope this helps!

[@cybergamingarena8509]

@@moversodyssey Thanks brother, it helped me a lot and I have another question, which is better for the purpose that I stated above handstand push ups or heavy indian club swings?

[@moversodyssey]

@@cybergamingarena8509 Hand stand push ups can be a great exercise but it all depends on the current state of your shoulders and your overall goals. Handstand pushups are like overhead barbell presses in the sense that its a closed chain movement in which the path of motion is fairly predefined by the position of your hands and body. This means if your shoulders are not already very mobile and healthy and so they don't like the handstand press path of motion, you'll end up just pushing through it with bad mechanics and causing problems, even possibly injury. I've done a lot of handstand pushups, including progressing to freestanding handstand pushups, and I love them as a test of one's focus, body control and strength. However, I've definitely hurt myself with them and if I could go back in time with what I know now I would do things differently. I would start with single hand, open chain strength movements and really build up the mobility, stability, control and strength of my shoulders first with things like club swinging, overhead kettlebell carries, and single arm presses. While also adding in specific prehab work like shoulder dislocates, scapular pullups, external shoulder rotations. And once my shoulders felt healthy, strong and completely under my control, I would begin expanding my strength with things like handstand pushups or heavy barbell work.

[@gungobrrr1716]

Top tier videos

[@aaronwylie6928]

Can you make a video about macebells?

[@bartomiejjaszczak7331]

Next great video, lets go!

[@KhanhTheLearner]

Is this similar to women's rhythmic gymnastics clubs?

[@slowgamer7076]

Hey, Nice video.... What would be the weight recommendation for heavy club and mace training? I'm talking about both single and 2 handed exercises. Would really appreciate a reply, or a separate video on this topic. Looking forward to this....

[@moversodyssey]

If clubs and mace are new to you, the general progression is something like this. First learn light clubs (1-3pounds), then a light steel mace (7-10lbs), then heavy mace (15-25lbs) and heavy club (10-20lbs) and finally, if you are interested in the really heavy mace swings you can move past 25lbs, though most people never bother. A 7-10lbs mace is plenty for the first month or two while your body is making initial adaptations and you're getting the hang of the form. Any more than that and you risk an injury. When I first started I got an 8lbs mace and wouldn't let myself order a heavier one for the first 4-6 weeks, because I knew I'd be tempted to overdo it. After about 6 weeks I bought a 15lbs mace and the 7lbs mace became my warm up mace. Maybe 6-8 weeks after that I got a 20lbs mace and a 10lbs heavy club. The last one I got is a 25lbs mace, I may eventually go heavier but what I have now functions as a complete set. If you have the money to spend you can always get an Adex adjustable mace. I kinda wish I would have just invested in one in the beginning. Anyway, best of luck and hope this helps

[@slowgamer7076]

@@moversodyssey Thank you... This answer really helps... But as we get to the super heavy clubs and maces, are we supposed to swing them using one arm, or both the hands?

[@moversodyssey]

@@slowgamer7076 You can do heavy clubs and mace's with one hand but it has a limit. At the heaviest weights you will be using 2 hands. The primary heavy swing you have to learn is the 1 arm and 2 arm shield cast, sometimes called the mace 360. That along with the mace 300 is all you really need to master for heavy swings, everything else is just the icing on the cake. I will say, even though you start with one arm light club swings. It's better to move onto two handed mace or club swings before doing the one arm heavy club swings. One arm heavy club swings are tough on the shoulders unless you've already built up some adaptations to swinging.

[@slowgamer7076]

@@moversodyssey Really appreciate it...

[@Shadowo1o1]

hello sir, i recently got my shoulder dislocated(low risk) can you please suggest some exercises to minimize the risk of future shoulder dislocation. Please make a vid on shoulder dislocating factors cure and regaining its mobility flexibility and of course minimize the future if of dislocation thanks for the info in this vid ill try hope it helps !

[@Shadowo1o1]

@PaMuShin thanks a lot brother 🙏. My doc said there is high chances of dislocation after it gets dislocated ones . I wanna gain some weight but I can't do weight lifting right now is there any soln to it . I'm underweight 44kgs height 5,6. Everyone uses me like punching bag . There's a boy who did this to me(shoulder dislocation) he was showing of his power. And I badly wanna do something about it is there any possible way ?! All I can do is lower body workout. No martial arts no weight lifting . Doc told me not to put weight and overhead movement is restricted for 6 months

[@Shadowo1o1]

@PaMuShin yup that's why I'm not practicing martial arts right now I'm thinking to focus on lower body as of now . Coz there no connection of my dislocated shoulder with lower body . Doing squats etc

[@SeamusHarper1234]

We use heavy metal sticks to swing around at my doyo, now i know why! =)

[@Chris-j2g5c]

How many reps do you do this everyday?

[@moversodyssey]

I started off doing 3 sets of 20 in each arm for a long time. Though now that my body is so used to them I just do timed segments. Usually 1-2 minutes on each side.

[@lalalalalalalalalala214]

Hello, what is your take on hanging compared to clubbing

[@leglez3977]

Is it okay if i swing around with a light kettlebell instead of a club?

[@ziggy6293]

Good day, as a fairly busy person like most i try to simplify my routines and fine the most minimalistic approach to staying agile and mobile. I think this movement would now take over many over exercises for me..... what would be the Equivalent for the hips that has this level of benefit would you say. Shoulder have seems to be covered with this one exercise. But is there something like this for the Hips in terms of being an absolutel must.

[@moversodyssey]

Overall the turkish get up is probably the best or one of the best full body minimalist mobility/stability/strength exercises I'm aware of. However for the lower body there is a little known exercise that keeps the hips fully mobile and builds the basic stability and strength needed for good gait mechanics. It doesn't have a single name yet, but after this comment I may remedy that with a video. It's a shin box rotation to half kneeling then step up to standing. So a sequence of three simple movements. Then you reverse the movement, rotate to the other side and repeat. Here is a short video of the shin box to 1/2 kneeling. From that half kneeling position just step up to a standing position, then reverse lung back to the 1/2 kneeling, then back to the shin box and switch to other side. It will hit both internal and external hip rotators, glutes, hamstrings, quads while challenging mobility and balance. Best of luck, hope it helps.

[@ziggy6293]

@@moversodyssey thank you kindly love your work

[@Dragonfly3111]

Is that handsome bearded dude a drawing of you? 😍 so handsome!

[@xCorvus7x]

Couldn't you just use a regular hammer (a tool, which most people may have at home) instead of those light clubs?

[@moversodyssey]

Yea, it's certainly harder to swing because of its shape, but it can still work. I use large steel maces as well but sometimes I switch them out with the sledge hammer. At first it was easier to learn with the clubs but at this point it feels about the same for me.

[@xCorvus7x]

@@moversodyssey How exactly does the shape affect how its swung? Is it that the hammer actually has most of its mass located at the very end, so the leverage is a bit bigger than on a club that is technically as long as the hammer? Maces do look a lot like sledge hammers, too.

[@soumalyadas1123]

isn't the movement of the Indian 'Mugdar', a sort of pullover?

[@moversodyssey]

Yea, the mugdars and persian meels are heavy clubs so the movement has to be simplified and brought in closer to the body. Those heavy clubs were designed to replicate the movement of throwing a wrestling opponent over your shoulder or hip and closely mimics a standing pullover.

[@pietrovalim8990]

Can I use kettlebell swinging exercises, like halos and snatches (while combining them with free shoulder movement) to create similar results with clubs? Cause I really don't think I'm able to acquire clubs at least for now.

[@moversodyssey]

Halos are great, though I would do them pretty light. I've seen a lot of people try to build muscle as opposed to refine control and mobility of the muscle with them, often results in problems. Overhead carries in the top of the snatch position are great for the shoulders as well. I'll often walk around with a 16 kg kettlebell over head to stretch out my anterior shoulder before lifting. Dislocates with a pvc pipe are really helpful as well. You can also use an old baseball bat as a club for awhile if you have one. They are a little harder to learn on because they are long, but it can still be done and provide a great mobility routine.

[@lihchong2267]

You can make a club using pipe fittings. A good plumbing or hardware store should have everything you need. There's an instructional video on the buff dudes channel for it.

[@stevenmcgillivray9283]

Would clubs help with osteo arthritis of the shoulders?

[@moversodyssey]

In a lot of cases it does but it depends on the extent of the arthritis. Clubs utilize really smooth movement patterns which in general are really easy on the shoulders, but with osteoarthritis its possible to have bone spurs which can cause irritation. If it doesn't irritate the arthritis, it's a great way to increase mobility and blood flow while also lubricating the joint with synovial fluid, which can be great for healing.

[@stevenmcgillivray9283]

@@moversodyssey I understand, and thank u for your pompte answer. :-)

[@pepperpeterpiperpickled9805]

genuine question: I have a 7kg sledgehammer, can i do club work with this?

[@moversodyssey]

Not the type of club work talked about in this video, hower you could use it for mace training. Its the heavier, two handed version of club training. If you look up mace 360 or mace 10-2, these are great movements you could do. Look for a video with movement progressions though, these are movements you really have to do right. careful not to hit yourself during the swing either, did that when i first tried mace work. Left a deep black, softball sized bruise on my hip.

[@pepperpeterpiperpickled9805]

@@moversodyssey thanks mate

[@HellNo-o2m]

If someone already injured his shoulder then is it better get a surgery?

[@miguelplays2921]

Will this training help fix bicep tendonitis/tendonpathy and how do i fix it, I haven't trained in the gym for months, No pain now for the past like 4 months, it just cracks and clicks a lot, is this due to rotater cuff issues or something else? also sometimes my hip hurts too is this due to sedentary lifestyle im 18 by the way college student thank you

[@moversodyssey]

It's hard to say without knowing exactly why your experiencing the tendonitis. Bicep tendonitis is common in beginner lifters because the tendons take longer to develop than the muscles, but in the beginning when your seeing gains, no one ever thinks to slow down and let the tendons catch up. Added to this is the fact that a lot of novice lifters will overwork the biceps, chest and anterior delts and underwork the upper back and rear delts, and the shoulder joint becomes imbalanced with more tension and strength on the front side. This places a lot of chronic pressure on the joint and this can really beat up the bicep tendon, especially if your tendons have had time to develop anyway. Indian clubs are a great way to gain mobility in the joint and help balance the tension felt on either side, however it still wouldn't stop the problem if you started doing lots of curls and bench with no rows or rotator cuff work. So, if you think the reason you got bicep tendonitis might be because of an imbalance in the shoulders and under developed tendons, I would go back to the gym and focus on rebalancing everything as opposed to just getting bigger and stronger. The end result will be you gaining much more strength in the long run because your body will be more resilient. Use indian clubs as an upper body warm u[ if you can get them, but also focus on changing up your gym routine. I would cut out all direct bicep work and chest work for awhile. Focus on rows (unless the aggravate the tendonitis), scapular pull ups, dumbbell or cable external shoulder rotations, rear delt raises, tricep extensions. And of course you can work the lower body without irritating the bicep, though if your hips are hurting you might want to try something in a split stance, like reverse lunges, and then something for hip extension like glute bridges or RDL's. These are just some general suggestions from what I've seen, though it's always possible your situation is different. Hope something in all this rambling helps out, best of luck

[@miguelplays2921]

@@moversodyssey thank you

[@historysyndicate]

Currently i have shoulder instability issue My shoulder subluxes whenever i throw a small ball...i can do all the push ups and pull ups in the world my shoulders wont even budge a bit...but when i throw...it jist subluxes...will these clubs help?

[@moversodyssey]

Indian clubs would probably be a great way to rehab this, as it's basically a throwing motion that you can regress to whatever intensity you have to start with and then get reps of that until it's time to move up in intensity. It's also a great way to build up connective tissue. Though you will probably have to start slow and light and stay very mindful.

[@historysyndicate]

@moversodyssey mri says I have a labrum tear...but my shoulder is mostly stable and pain free and I am 20 rn..I don't wanna get a surgery...would these clubs be a perfect way for rehab?

[@renemedina8026]

😎👍😎👍😎👍😎👍😎👍😎👍😎👍

[@leschzaljas2160]

what if i don't have a club available? can i use maybe a baseball bat instead?

[@moversodyssey]

Yea, I've used a bat and it works pretty decent. It's a little long, making it a bit awkward to use inside, but other than that it works pretty good.

[@leschzaljas2160]

@@moversodyssey thx.... trying to rehab my shoulder that i've accidentally injured while climbing a tree

[@christopherhawes5460]

Not sure where i would find an Indian club in Canada... would a small baseball bat work as a substitute?

[@moversodyssey]

Yea, actually baseball bats work pretty well. Though they are longer so you have to watch out for hitting the ceiling if inside.

[@IWillKillSomeDay]

Indian clubs are the reason why Alexander lost to the Indians.

[@abtinmoaz]

but he won against persians even tho they used heavier clubs😂

[@boykagagarin2441]

I tried this with a heavy bottle for a couple of days and I already feel less pain!

[@grndragon7777777]

Humans and clubs. Old as time

[@Sanatan_Dharma_Wisdom]

Would steel maces have the same effect

[@moversodyssey]

Yea, you can get great mobility from steel mace as well, though they are very tough to start with. It's much easier to learn on light clubs and move up to steel mace. If done improperly steel mace will tear up a shoulder. But if you can perform it correctly they are a great way to build strength, mobility, and work capacity all at once.

[@HellNo-o2m]

If someone already injured his shoulder then is it better get a surgery?

[@moversodyssey]

Depends on the injury and it's severity. If the injury is really fresh I might hold off for a bit before starting this. But in general this is a great way to rehab most injuries. The exceptions are often traumatic injuries that rearrange the anatomy a bit, such as a badly torn AC joint or a broken collar bone that healed in the wrong spot. It's worth a try though, just start off slow, be mindful and back off if it's causing any pain. Best of luck

[@catedoge3206]

yuh

[@mtjody1229]

Brb, gotta fetch my heavy mace

[@littlemelvin5030]

Would be kool to see a video on the benefits of burpees. I dont think people talk about them enough even though they are king

[@storms_wild]

Please make a video on mobility and flexibility training for basketball athletes.

[@DIY-DaddyO]

My shoulders have always been sketchy after I fell off a horse and dislocated both of them. I don't have a club but I do have an engineer's hammer which is about 1lb so might give it a try. Nice drawings by the by....

[@chiranthbhargav6091]

Had always seen people early in the morning perform these....... thought they were silly because it looked like full grown adults were playing around with a childish toy..... but man were they jacked as hell. Now though, I'll sure as hell train these once i get my hands on a pair of clubs. Thanks for the breakdown of the movement. I could never really wrap my head around it before

[@chiranthbhargav6091]

huge fan of the your kettlebell swing video btw..... it's been of unimaginable help to me

[@moversodyssey]

Glad it's been helpful! And good luck with the clubs, it's a great way to keep the shoulders functional and healthy, especially if you plan on abusing the shoulders with some heavy lifting like we all enjoy doing.

[@PoliticsRiver]

These image are beautiful and perfect. You must work in Disney or something.

[@moversodyssey]

Lol, no I'm a movement coach and neuromuscular therapist, but my mom always wanted me to work for disney. I'm glad you enjoy the art and thank you for watching.

[@417hemaspringfieldmo]

Can you guys dedicate a whole capsule to the ball mace?

[@TheDamianvain17]

I've had shoulder problems for years and never thought this could be a safe and efficient way to train. This is, until now. I will do more research into this and see if i can make my shoulders better somehow. Thank you for the quality video and info, as always.

[@moversodyssey]

If you've already had a lot of trouble, just start with a pair of 1lbs clubs. There are some cheap plastic ones on amazon that work great. You'll experience a lot of improvement just successfully getting the movements down properly. After a few months you can always go up in weight if you need. Good luck

[@MarkA6]

Found it… another solid video… I’ll give it a try 👍🏻

[@jaznkeiram.8423]

25 years as an electrician Always working hands over head The stretching in this video is how I start 2 years ago then I found clubs 3 to 4 days a week the pain is gone . I have full range of movement . This is a perfect breakdown . ❤❤❤

[@enumclaw79]

I'm using idian clubs to rehab a shoulder that's been hurting for almost a year. A few weeks of indian clubs and it's feeling a lot better. I'm having some elbow pain though, which I think is from trying to get the club too far down my back. If i keep it higher so the end of the club only reaches the nape of my neck the pain goes away. I may just need to build up flexibility in my elbows.

[@moversodyssey]

Be sure to stretch out your wrist flexors and wrist extensors. Your tendons might be getting over burdened from tight muscles while they try to adapt to the club swinging. Best of luck

[@enumclaw79]

@@moversodyssey Thanks, will do!

[@Dragonfly3111]

Yay! I have been waiting for this one ❤ thank you

[@anthonyjasiecki2619]

How well would these activate and strengthen the rhomboids, or in between the shoulder blades? I've had clicking there. Started this exercise with a massage gun instead of a club, and it feels good moving this way.

[@moversodyssey]

These are great for mobilizing all the muscles around the shoulder blades, including the rhomboids. You won't build a lot of strength in the rhomboids with these light clubs but you will find they begin to coordinate much better with the other muscles of the shoulders. Heavy clubs and steel maces will progress these movements into strength building territories if you need.

[@anthonyjasiecki2619]

@@moversodyssey Your passion leaks through in all of your responses, makes it easy to ask questions.

[@MdJion-jz9hm]

How much kettelbell swing boost testosterone

[@moversodyssey]

I had seen a study at one point but I can't remember now. It was really good at stimulating testosterone though. Any high intensity exercise that stimulates the large muscles of the hips and thighs seems to work pretty good.

[@j-pstrait5109]

Do you recommend any particular type of clubs? Wood seems expensive, plastic seems economical. Just looking at the Amazon bargain beauties. Thanks for the knowledge!

[@moversodyssey]

Wood is a luxury, they feel great and look great but honestly the plastic ones on youtube work great as well. The only issue I've ever had sometimes the 2 and 3 lbs plastic clubs are designed short and fat. I like them longer and slimer so I can swing them closer to the body and feel more momentum form the longer lever. But that's just splitting hairs, they are still great clubs and work fine. Also if it's a slick plastic I sometimes put a 1 inch strip of athletic tape under where my index finger sits. I'd just get the plastic ones unless you become a huge indian clubs enthusiast later on down the road.

[@j-pstrait5109]

Thanks for the advice, we’ll do! Never too old to try new things. Really appreciate your content, like how you focus on the beneficial movements and exercises that don’t seem to get as much attention. The older I get, the more I gravitate towards alot of what you cover as my daily movements. Thanks again!

[@moversodyssey]

@@j-pstrait5109 I'm 39 now, and if I didn't keep finding healthier ways to move and build strength I'd never be able to workout anymore. I've accumulated way too much damage when I was younger. The clubs seem like they are a keeper well into old age. I've met 85 year olds who still use them to keep the posture tall and the shoulder usable. Hope you enjoy them!

[@mrmo5757]

I really love your content. always on point and pretty well rounded. keep it up

[@bakerstreetbear679]

Another great video. Nice having a go- to source and not needing to wade through the entire internet. Thank you.

[@muaawais3316]

Hi make video on vertical punch vs horizontal punch

[@ikeyschultz4969]

Sometimes it’s important to bring it back to the basics. Thanks for this video.

[@moversodyssey]

Glad you enjoyed it, best of luck

[@a0um]

Awesome content and style!

[@davetinoco]

Can it help with neck imbalances? I have constant clicking deep in my neck due to disk issues

[@moversodyssey]

Depends on the particular neck issue, but in general, healthy shoulders lead to healthy neck and vise versa. This really helps free up the shoulder blades , and a lot of the muscles attached to the shoulder blades can greatly effect neck posture. Especially the levator scapulae and pec minor.

[@MrEdium]

This is Excellent‼️ Thank You.👍

[@moversodyssey]

Glad it helped out!

[@BCastro72]

Nice! Is there a recommended number of reps/sets for beginners?

[@moversodyssey]

In the very beginning it's just about learning the form. So the first week or so you are literally just playing around with them until the movements start to make sense. Just after that though you can start performing sets for time. I started with 2 minutes in each hand and built up to 4, 2 minute rounds in each hand. I stopped it there and this became my shoulder mobility routine and upper body warm up. At that point I started adding steel mace into my routine. It's heavier and constitutes more of an actual strength training routine.

[@lalalalalalalalalala214]

Where can i buy the club?

[@moversodyssey]

There are a few links in the description box. One to amazon clubs and the other to wavechi clubs, which is a great club for mobility flows.

[@lalalalalalalalalala214]

@@moversodyssey what do you think of those clubbells?

[@moversodyssey]

@@lalalalalalalalalala214 The ones on amazon? They are a good set of standard clubs. I use the 1 pound pair a lot and I use the wavechi pair a lot for my mobility work, I think they are around 1.5lbs. The amazon 2 lbs and 3 lbs pair still work fine, but I don't like how thick the end of the club is, it kind of gets in the way. I'm hoping at some point wavechi makes a 2-3lbs pair in the same style as their current pair. I really like the feel of those.

[@lalalalalalalalalala214]

@@moversodyssey would it be wise to progressively increase its weight like kettlebell? Your video on kettlebell is what made me start doing it and your jumping rope video as well. Thanks for the response. Cheers!

[@moversodyssey]

@@lalalalalalalalalala214 It's not as important for light clubs. I really never go past 2 lbs. They just become part of my warm up and mobility routine to keep my shoulders healthy. For heavy clubs and steel maces you will increase weight, but not until you have the movement down really well. Those can mess up your shoulders if done wrong. But even if you go onto heavy clubs and maces, it's best to learn the light clubs first. I'm going to make a video on heavy clubs and maces before long, you'll have to check it out.

[@Killtrobal]

Is your target audience only and exclusively medieval or U.S. american? If not, and if you have international pretensions, I recommend you using or translating to metric.

[@user-fv7hq7jh9u]

Can i do this with dumbbells?

[@moversodyssey]

Not unless you took a weight plate off of one side. For this exercise you need a bar with weight at just one end.

[@shezyam460]

no, you won't get the same leverage with a dumbbell that you'd get with a club.

[@galacticrize]

recently had to do intensive rehab due to level 2 tears in my left and right supraspinatus. costed me my entire competition season, and still hasnt recovered to this day. im going to try this out, and see if it works out for me, thank you!

[@moversodyssey]

Was the tear in the muscle belly or on the tendon? And what sport? That's a tough injury to get over.

[@galacticrize]

@@moversodyssey in the tendon, it was a pain to heal. I am a sprint kayaker (a bit of an unconventional sport, i know), and in our sport, such as national or provincial / state team qualifiers happen around June to August. In April, due to constant usage of my shoulders, which wasn't recovering properly due to excessive loads of training without enough rest (completely my fault, as every week i did 5 weight sessions, 9 sessions of paddling, doing total 80-90km, with variations in intensity and aerobic work, 4 5-10km distance runs, and 3 2500-3000m swim sessions), it INITIALLY tore lightly, further tearing after a physiotherapist taped it up, gave me the clear to train, and did no further research on its condition. while mostly recovered, my mobility, strength, and flexibility hasn't felt the same ever since. i just placed an order on a 3lb indian club, so we'll see if this helps or not!

[@galacticrize]

​@@moversodysseythe tear was in the tendon, and boy it was a pain to heal. I am a sprint kayaker (a bit of an unconventional sport, i know), and in our sport, such as national or provincial / state team qualifiers happen around June to August. In April, due to constant usage of my shoulders, which wasn't recovering properly due to excessive loads of training without enough rest (completely my fault, as every week i did 5 weight sessions, 9 sessions of paddling, doing total 80-90km, with variations in intensity and aerobic work, 4 5-10km distance runs, and 3 2500-3000m swim sessions), it INITIALLY tore lightly, further tearing after a physiotherapist taped it up, gave me the clear to train, and did no further research on its condition. while mostly recovered, my mobility, strength, and flexibility hasn't felt the same ever since. i just placed an order on a 3lb indian club, so we'll see if this helps or not!

[@georgepierre3594]

you can actually do this with a kettlebell too. no need to use a indian club.

[@heavenlypath1065]

Halos?

[@QuackLoud]

Funny, cuz its NOT a joint.

[@moversodyssey]

I'm guessing it offends your delicate sensibilities when someone uses words in ways you wouldn't. If I said glenohumeral joint and acromioclavicular joint maybe you would feel less cringe when you watch the video, but it would also over complicate the video for 90% of viewers who have never had time to learn anatomy jargon. For those people the term "shoulder joint" made immediate sense, even if it's not 100% accurate. And I'm guessing you knew what the phrase was describing too, even if it did hurt your fragile semantic ideals.

[@L.C1993]

I suffer from shoulder bursitis on my right shoulder I ordered a 20 pound Steel mace. Would this help with my mobility ?

[@moversodyssey]

It would be a good idea in the future, though I would hold off for a bit and either start with 2lbs indian clubs or a 7-10lbs mace. 20lbs is heavier than it sounds for a mace. Even the really big guys I know who tried to start with a 20lbs mace ended up causing shoulder irritation. Club and mace swinging is so different from the type of strength training most people are used to that it almost always requires a light learning period of a month or two, sometimes more. I got myself a 7lbs mace and used it for two months until my form was real good and smooth. Then I bought a 15, 20 and 25lbs mace and the 7lbs mace has become my warm up mace or my 1 arm mace. But I do believe a 7-10lbs mace or a 2 lbs indian club would help a lot if the form is good. Mark wildman's videos are an excellent place to get the initial form down.

[@L.C1993]

@@moversodyssey thank you so much for the response. I got hurt and it’s healing slowly. So I cant do any kettlebell workouts til it heals all I could do is wall balls and leg workouts