Indian Clubs – the best training tool you aren’t using

In this video I show you one of my favorite training tools that you’ve probably never tried – Indian Clubs. I have used them to help rehab my shoulders after an AC separation in both of them and they are a great way to improve shoulder and wrist mobility, upper body coordination and inject some fun into your routine.

You can buy the Indian Clubs I use in my facility by clicking on this link.

You can learn more about how to use Indian Clubs from the highly recommended Club Swinging Essentials DVD and Manual.

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  1. Phil says:

    Always wondered how these were used. Funny, saw these yesterday while doing a tour through the Biltmore House in Asheville. There is a workout room in the basement and there was a whole rack of them there for use around the turn of the century.

    Reply • February 12 at 12:14 pm
    • bikejames bikejames says:

      When you look at old pictures from gymnasiums before basketball was invented and the floors were cleared out to make room it you see a lot of cool tools that are making their way back into training. You’ll see Indian Clubs, gymnastic rings, medicine balls, and even kettlebells. So much of our physical culture has been lost and we are simply rediscovering what was once standard issue in gyms.

      Reply • February 14 at 6:29 am
  2. Peter says:

    Good idea – the wrist can be one of those overlooked areas. Generally cycling can hammer the upper body and this looks like a great way of doing some light strengthening and mobility work. I’ll give it a bash. anything to lower the risk of injury and improve strength.

    Reply • February 13 at 5:38 am
  3. Jon says:

    Hi James. Any thoughts on what weight clubs are a good start point? Cheers

    Reply • February 13 at 6:22 am
    • bikejames bikejames says:

      I suggest starting with the 1 lb. Indian Clubs, that is what I am using in the video. I have the 2 lb. clubs as well but feel I get better movement from the lighter clubs. If you want to make it harder just swing them faster, the momentum really increases the intensity level quickly.

      Reply • February 14 at 6:22 am
  4. Ned says:

    Just ordered a set last night. I separated my shoulder back in december and I’ve been looking for something to help with the rehab. It alway amazes me how something will heal to 90% pretty quickly then take months to close the gap back to full strength. These look like exactly what I need to shorten that gap. Any “old school” tricks in your bag to help with knees?

    Reply • February 25 at 8:14 am
  5. Italianhead says:

    WOW, I bought them too and they make wonders for my shoulders and core. James, please develop a training routine specific for MTB. I will be a real success. Mauro
    PS I have got no money for the expensive DVD!

    Reply • February 16 at 4:51 am

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James Wilson
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Mountain Bike Coach
James Wilson