Hey guys!
I want to dive into one of my all-time favorite warm-up exercises… Indian Club Throwing Mills.
This movement is excellent for building that circular shoulder strength we all need, whether you’re into sports like tennis, boxing, or just want to feel more capable in everyday activities.
I like to perform this exercise with my Dangerously Fit Indian Clubs or the Maverick Mace.
Here you go, enjoy!
- Start with Side Swings:
- Stand square with your feet.
- Grip one Indian club.
- Swing the club to your right side while squishing the bug with your left foot.
- Keep your eyes focused and follow the movement of the club.
- Return to center and then swing to the left, squishing the bug with your right foot.
- Add the Back Pocket Move:
- Once comfortable with side swings, move into the back pocket maneuver.
- As the club swings behind you, place the imaginary muzzle of the club into your back pocket.
- Pivot your hips and switch your weight to the back foot.
- Imagine throwing a tennis ball as you bring the club back around.
- Putting It All Together:
- Now combine the side swings with the back pocket move fluidly.
- Rotate your hips and pivot your feet with each swing.
- Keep your eyes forward and focus on a point as if you’re about to throw a ball.
- Engage the Whole Body:
- Use your spare hand to assist in generating more force, or keep it by your side for balance.
- Maintain a straight arm and shoulder position throughout the movement.
- Aim for 10 reps on each side to warm up those shoulders effectively.
Remember, the key to Indian Club Throwing Mills is smooth, controlled movements that engage your entire body, especially your shoulders and core.
So, grab your Amazon Indian clubs, follow these cues, and let’s start warming up those circular shoulder muscles!
Give it a try and feel the difference in your shoulder strength and mobility. Until next time, keep swinging and stay strong!