Over the last few weeks, I’ve blogged on different equipment that you may not be familiar with: Kettlebells, Club Bells, Indian Clubs, and Mace. Each one of these tools has a unique value and can work your body in different ways. However, they also work very effectively together to help you achieve maximum results and provide a progressive path for increasing strength and flexibility.
As I’ve talked about before, shoulder joints are one of the most common areas prone to injuries in the gym. Working this area with different techniques and equipment will get you better results and keep your workouts fresh as well as challenging. For example, start working with the Indian Clubs on basic movements to get your shoulders warmed up and the blood flowing. I’d recommend about a 2-3 minute warm-up cycle. You may want to add a few sets of Kettlebell “slingshots” in as well. Once you have completed this, move on to the Club Bells doing similar exercises but increases the weight. You’ll begin to really feel the muscles work in the shoulders. Finally, finish off your shoulder routine with the Mace. This will really open up your shoulder joints and maximize your flexibility. For clarity, here is a short video that demonstrates these progressive movements:
So, when I’m asked what equipment is better to use, I would look at all of them and find a routine that works for you to maximize your results. However, the first step to work with each of the different equipment separately and get familiar with the basic moves and form. Think of it as a progressing of collecting different tools in your “toolbox” to use for your workouts. Once you’ve have a basic level of expertise, them begin to branch out and start incorporating different equipment in a progressive manner to target a specific area.
Remember, you have several resources available to you. I will be putting together group classes in the fall as well as you may want to consider a personal trainer session to get some 1-on-1 support on how to use each of these tools. Give me call or email if you have any questions.
Remember, a missed workout is one that you can never make up...
One of my focused areas in fitness is Injury Corrective Strategy (ICS). I’ll discuss this in more detail in a future blog. Indian Clubs gained my attention due to their ability to help with shoulder injury recovery. Indian Clubs are light weights (generally 1-3 lbs) made of wood. They work the shoulder joints by doing exercise that uses centrifugal force to open up the joint and help build up the small muscles that help stabilize the joint. They are excellent tools that help with shoulder injury recovery.
Shoulder injuries are one of the most common problems I see with my clients. It is the product of bad form, pushing oneself beyond your limits, or in some cases, just bad judgment that result in an injury.
Injuries are counter-productive to achieving your fitness goals. They can keep you away from the gym while recovering as well as continue to limit your capabilities if not allowed to heal properly. For pro-active protection, preventive exercises are critical to sustain your fitness goals throughout your life.
Indian Clubs not only help with shoulder recovery, but can also help open up the shoulders to give you a wider range of motion.
Here are some of the key benefits for working with Indian Clubs:
For example, one of the exercises that I start my clients is called “the windmill”. Here is a short video of some of the basic moves.
These are some of the basic exercises that are great at the beginning of your workout to open up the shoulders and get blood flowing into the joint.
Give me a call or email is you want more information about private training or join one of our Indian Clubs Workshops.