Let’s Go Clubbin’

After all the great mobility movements we learned from Jason Dolby of the Orange Kettlebell Club it was time to further expand our training knowledge and loosen up our shoulders before the kettlebell training .

In this second installment I will go over some of the very basic Indian Club drills Jason Dolby taught us during these two days.

According to Jason “Indian clubs are great for healthy shoulder mobilization before and after training.”  Indian Club movements provide many benefits before and after your kettlebell sessions including:

  • Gain new range of motion in the frontal, sagittal, and transverse planes.
  • The dynamic traction created by the moving clubs will help create freedom in stubborn connective tissue.
  • Help prevent shoulder issues such as: sprains, strains, dislocations, separations, bursitis, arthritis, impingements, and instability.
  • Help increase circulation.
  • The Indian Clubs will help assist in bettering your postural alignment and structural integrity through mobility of the numerous joints in the upper body and spine.
  • Preventative modality; the use the clubs regularly could potentially save medical and physical therapy bills down the line.

Below are many of the Indian club exercises we performed before during the workshop. I have a video below demonstrating the movements.  Jason constantly emphasized two important concepts while performing the movements:

  • Let gravity move the clubs through the range of motion, no excessive force
  • Let the breath fall with the clubs

It is important to note that I am not and expert at these movements; I have only been practicing a few weeks.  I am working to become better each time I do them; therefore my technique might be off at times.  Some of the movement names might be different because I had a tough time writing and swinging the clubs at the same time.

Again please excuse my ignorance and let’s begin; Indian Clubs:

Folding Arc

Falling Arc (Frontal Plane)

Falling Arc (Sagittal Plane)

Chest Openers

Rotating Guard

Spinning Blade

Comb Overs