How to prepare for an Indian Clubs and Mace Workshop

How to prepare for an Indian Clubs and Mace Workshop. I have put this video together for the benefit of everyone registered for my Indian Clubs and Mace Gada Workshops. The exercises shown in this video are designed to help you prepare for these workshops. Read a review…

#1 Wrist and Palm Push Downs

Stand AT EASE with feet shoulder-width apart, upper body relaxed without slouching, arms by your sides.
Push down with the heel of both your palms and raise your fingers to the front.
Straightens Spine and Shoulders.
Hold for 10 seconds, repeat 5 times.

How to prepare for an Indian Clubs and Mace Workshop

#2 Walking Transverse Alternate Pendulums

    1. Stand straight with your heels together
    2. Toes at 10 o’clock and 2 o’clock
    3. Start to swing your arms as if you are walking
    4. Increase the swing to a pendulum reaching shoulder height on both sides of your body
    5. Keeping your arms straight look over your shoulder to both left and right
  1. Make sure you eyeball each hand at the back
  2. Turn 180° degrees left x 5 and 180° right x 5
  3. Do not move too fast making sure you are making a full turn

Add Resistance

Perform the Walking Pendulums holding Indian Clubs or plastic drink bottles full of water or rice. Use the SABRE GRIP and hold the bottles by the neck. Maximum size 0.5 to 1 litre (metric) 1 pint to 1 quart (imperial)

How to prepare for an Indian Clubs and Mace Workshop How to prepare for an Indian Clubs and Mace Workshop

#3 Deep Bodyweight Squat

Set your feet a bit wider than shoulder-width apart and pointing outward.
Keep an equal weight distribution in your feet, meaning your heels stay on the ground and weight is distributed over the arch.
You want to lower your rib cage and hold a neutral spine.
When you drop into the squat avoid arching your back.
Just drop your butt straight down. As you squat, keep your knees over your toes.
Keep a neutral spine throughout the movement.

Find an Anchor to Hold Onto

A lot of people will fall over backwards when they try the deep squat. It will help to find something to hold onto, like a doorknob or door frame. Hold it lightly just enough to steady yourself so you don’t fall over backwards.

How to prepare for an Indian Clubs and Mace Workshop How to prepare for an Indian Clubs and Mace Workshop

#4a Angel’s Arm Raise

Stand AT EASE with feet shoulder-width apart, upper body relaxed without slouching, arms by your sides
Breathe in and raise both straight arms out to the SIDES until your arms are overhead
Your biceps should touch your ears, do NOT arch your back
Exhale and lower both arms back by your sides. Repeat 5 times

How to prepare for an Indian Clubs and Mace Workshop

#4b Angel’s Arm Raise

As above but raise both straight arms out to the FRONT and overhead, then lower to the sides. Repeat 5 times.

Add Resistance

Perform the Walking Pendulums holding Indian Clubs or plastic drink bottles full of water or rice. Use the SABRE GRIP and hold the bottles by the neck. Maximum size 0.5 to 1 litre (metric) 1 pint to 1 quart (imperial)

IMPORTANT

If you can’t lift your arms over your head without arching your back, please watch the video below and follow the instructions for the Arm Raise – Supine and Quadruped.

#5 Fist and Fingers Stretch

Hand and finger exercises can help strengthen your hands and fingers, increase your range of motion, and give you pain relief.
Stretch until you feel tightness. You shouldn’t feel pain.
Make a gentle fist, wrapping your thumb across your fingers.
Hold for 30 to 60 seconds. Release and spread your fingers wide.
Repeat with both hands at least four times.

How to prepare for an Indian Clubs and Mace Workshop How to prepare for an Indian Clubs and Mace Workshop

#6 Wrist Stretches

Wrist Flexion Pull holding your thumb below your wrist.

How to prepare for an Indian Clubs and Mace Workshop

The figure of eight Wrist Roll Extensions.

How to prepare for an Indian Clubs and Mace Workshop How to prepare for an Indian Clubs and Mace Workshop

#7 Pec Flys

  1. Stand AT EASE with feet shoulder-width apart, upper body relaxed without slouching, arms by your sides.
  2. Lift elbows to shoulder height
  3. Lift your forearms up to the frontal plane and make a rectangle
  4. Bring your elbows together and touch them together
  5. Reverse the movement
  6. Repeat 5 times

How to prepare for an Indian Clubs and Mace Workshop

How to prepare for an Indian Clubs and Mace Workshop

#8 Triceps Side Stretch and Rotation

Bring the right arm across your body and to your left shoulder, hook the elbow with your left hand, until you feel a stretch in your triceps. Then make a transverse turn in the same direction. Hold for 15 seconds, then repeat for your other arm.

How to prepare for an Indian Clubs and Mace Workshop How to prepare for an Indian Clubs and Mace Workshop

#9 Overhead Triceps Extension and Side Stretch

Stand straight with your feet hip-width apart. Lift and bend one arm until your hand is in the middle of the upper back. Grasp the elbow with the other hand and gently pull and twist to one side. Hold for 15 seconds, then repeat for your other arm.

How to prepare for an Indian Clubs and Mace Workshop How to prepare for an Indian Clubs and Mace Workshop How to prepare for an Indian Clubs and Mace Workshop

Perth Workshop Review

How to prepare for an Indian Clubs and Mace Workshop

Read More…

Yours in Club and Gada Swinging

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Paul Taras Wolkowinski

2 comments… add one
  • Andy Pedashenko Nov 29, 2019 @ 10:24

    Hi Paul,

    Just wondering if you could help me, i need to locate some 500Gram Indian clubs for a course in Sydney next Saturday.
    Do you know where i could find some, Thanks for your time,
    Andy

    • Paul Taras Wolkowinski Nov 29, 2019 @ 11:22

      Hi Andy,
      Thank you for your inquiry. I have stock of the black polyurethane Indian Clubs here in Perth in both 1lb and 2lbs. These clubs are indestructible, perfect for beginners. I use them in my workshops.
      The 1lb clubs are $75 a pair and the 2lb clubs are $90 a pair. Plus freight to Sydney.
      I’m running a special for a set, one pair of each weight at $140 plus freight.
      Let me know.
      Regards
      PAUL

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