In today’s fast-paced world of fitness, it’s easy to get swept up in the latest exercise trends and cutting-edge equipment. But there’s one ancient form of exercise that has stood the test of time and continues to capture the imagination of fitness enthusiasts: Indian club training. These seemingly unassuming wooden clubs have a rich history that spans centuries and continents, evolving from a martial art tool into a popular fitness regimen. Join us as we embark on a journey through time to explore the captivating history of wooden Indian club training.
Origins in India
The roots of Indian club training can be traced back to ancient India, where clubs were initially developed for combat and self-defense. These clubs, known as “mugdar” or “jori,” were crafted from hardwood and often featured ornate designs. Warriors and soldiers used them to strengthen their arms, shoulders, and wrists, improving their combat prowess.
European Adoption
The story of Indian club training takes an interesting turn as it makes its way to Europe. During the 18th century, British colonial officers stationed in India discovered the benefits of club swinging. They brought this knowledge back to Europe, where it gained popularity as a form of exercise and physical culture. It was initially practiced by the upper classes and military personnel.
The Victorian Era and Physical Culture
The Victorian era in the 19th century saw a surge in interest in physical fitness and health. Indian club training fit perfectly into this zeitgeist. It became an integral part of the “physical culture” movement, which emphasized exercise, strength, and athleticism. Gymnasiums across Europe and the United States began offering Indian club classes, attracting both men and women.
Prominent Advocates
Indian club training gained numerous advocates and promoters during this period. Notable figures like Professor E.W. Barton-Wright, who is credited with introducing martial arts in England, included Indian clubs in their training regimens. Barton-Wright even published a manual on club swinging techniques.
Evolution of Techniques
https://www.etsy.com/listing/1566000643/indian-clubs-pair-of-2lb-handcraftedAs Indian club training gained popularity, it evolved into a refined fitness discipline. A wide range of exercises and techniques were developed, with clubs of various sizes and weights to accommodate different levels of skill and strength. These exercises targeted muscle groups throughout the body, promoting balance, coordination, and strength. Click here for more advanced techniques: https://www.etsy.com/listing/1566000643/indian-clubs-pair-of-2lb-handcrafted
Indian Clubs in America
Indian club training crossed the Atlantic Ocean and found a receptive audience in the United States during the late 19th and early 20th centuries. Health enthusiasts and athletes embraced the practice, and Indian clubs became a staple in many American gyms and physical education programs.
Decline and Resurgence
With the advent of modern fitness equipment and exercise trends in the mid-20th century, Indian club training saw a decline in popularity. However, it never completely faded into obscurity. A dedicated group of enthusiasts kept the tradition alive, and in recent years, there has been a resurgence of interest in this ancient practice.
Contemporary Indian Club Training
Today, Indian club training is experiencing a renaissance. Fitness enthusiasts, athletes, and martial artists are rediscovering the benefits of swinging wooden clubs. Modern practitioners appreciate the versatility and effectiveness of Indian club exercises in enhancing functional strength, mobility, and overall fitness.
The Future of Indian Club Training
As we look to the future, it’s evident that Indian club training will continue to evolve and adapt to the changing fitness landscape. With a growing interest in holistic fitness and functional movement, wooden Indian clubs are poised to remain a valuable tool for achieving physical well-being.
The history of wooden Indian club training is a testament to the enduring appeal of ancient fitness practices. From their origins in India to their adoption and evolution in Europe and the United States, these humble clubs have left an indelible mark on the world of fitness. Today, as we seek balance and harmony in our modern lives, Indian club training offers a unique and time-tested path to physical well-being.
There are many variations of Indian clubs, Gadas and Jori entering the fitness space. One of my favorites is the adjustable mace, which can be loaded up to 30kg of additional weight making it excellent for both beginners and advanced lifters.
So, whether you’re a seasoned practitioner or a curious beginner, consider picking up a pair of Indian clubs and taking a swing through time to connect with this rich and fascinating history of exercise and strength.
Rugby is a sport that demands a combination of raw strength, speed, and explosive power. To excel on the field and overpower opponents, rugby players must possess a remarkable burst of energy for tackles, sprints, and quick direction changes. Kettlebell training, with its focus on dynamic movements and functional strength, offers a highly effective approach to developing the explosive power required in rugby. In this article, we explore three of the best kettlebell exercises that can help rugby players unleash their full potential on the field.
Kettlebell Swings
Kettlebell swings are the quintessential exercise for building explosive power in rugby players. This dynamic movement engages the posterior chain muscles, including the glutes, hamstrings, and lower back, which play a pivotal role in generating force for sprints and powerful tackles.
How to Perform:
Start by standing with your feet shoulder-width apart and the kettlebell positioned between your legs.
With a slight bend in your knees, hinge at the hips and grasp the kettlebell handle with both hands.
In a fluid motion, drive your hips forward and swing the kettlebell to chest level. Your arms should remain straight.
As the kettlebell begins to descend, hinge at the hips again and repeat the swing.
Kettlebell swings train explosive hip extension, improving overall power output and mimicking the force generated during sprints and tackles.
Kettlebell Cleans
Kettlebell cleans are another effective exercise for developing explosive power in rugby players. This movement combines a powerful hip thrust with a controlled catch, engaging the entire body in a coordinated effort to generate force and absorb impact.
How to Perform:
Begin with the kettlebell on the ground between your feet.
Hinge at the hips to grab the kettlebell handle with one hand while keeping your back straight and core engaged.
Explosively drive your hips forward and use the momentum to lift the kettlebell to shoulder height.
Simultaneously, rotate your wrist and elbow, allowing the kettlebell to land in the rack position against your forearm.
Lower the kettlebell back to the starting position and repeat on the other side.
Kettlebell cleans enhance explosive power by combining full-body coordination, hip drive, and upper body control – skills that directly translate to the demands of rugby.
Kettlebell Snatches
Kettlebell snatches are a high-velocity exercise that challenges both strength and speed, making them an excellent choice for rugby players aiming to improve their explosive capabilities. This exercise engages the hips, core, and shoulders while requiring rapid force generation to propel the kettlebell overhead.
How to Perform:
Begin with the kettlebell on the ground and assume a hip-width stance.
Swing the kettlebell between your legs, then explode through your hips to thrust the kettlebell overhead.
As the kettlebell rises, pull your elbow back, allowing the kettlebell to flip over your wrist and land in the overhead position.
Lower the kettlebell back down in a controlled manner and repeat on the other side.
Kettlebell snatches not only build explosive power but also enhance shoulder stability and coordination, crucial for powerful tackling and maintaining control during dynamic movements on the rugby field.
In the realm of rugby, explosive power can make all the difference between an average play and a game-changing move. Kettlebell training provides rugby players with a versatile and efficient means of developing this explosive power. The kettlebell swing, clean, and snatch are three essential exercises that target multiple muscle groups, emphasize dynamic movements, and cultivate the force required for quick sprints, explosive tackles, and powerful direction changes.
As rugby players integrate these kettlebell exercises into their training regimen, they can expect to see significant improvements in their explosive power, speed, and overall performance on the field. By mastering these movements, rugby athletes are poised to unleash a new level of power and prowess that can help them dominate opponents and contribute to their team’s success.
If you want to become a certified kettlebell instructor we recommend you check out the video below, getting the correct kettlebell qualifications is crucial if you want to train your athletes with kettlebells.
This exercise is called the club mill to squat. The first variation we’re going to do is going to be doing is a sagittal plane squat, all of our usual cues apply with the mill and the squat.
With the mill, we’re just going to start off in that order position: shoulder down and packed down, elbow tucked in, and the wrist neutral.
From here, if I’m going to do my adjustable club mill to start off with the club in my right hand. I’m going to shift the weight to my right foot and then from there, we’re going to cast away with full arm lock, shoulder packed down, and retracted.
Do a full swing at the bottom, transfer the weight onto the opposite side and then put the adjustable club into the sword and sheath position – inside elbow circle, and go again.
We’re just going to go through those cues now: transfer the weight onto the opposite foot, cast the club away keeping your shoulders packed, adjustable club in sheath and then the elbow circle.
With your squat, all of the usual cues to apply – just try and get the thighs parallel with the floor if you can, with your toes pointing forward.
If you’ve got mobility issues in the ankle or calves you can externally rotate the toes slightly, and then from there you squeeze through the glutes, drive down through the heels, making sure the knees track the toes, and then stand up into extension.
Follow these instructions…
• Sagittal Plane Squat: Begin with proper cues for mill exercise – shoulder down, elbow tucked, neutral wrist.
• Shift your weight to one foot, swing clubbell, transfer weight to opposite side, perform elbow circle.
• Catch and Squat: After the mill swing, catch clubbell, transition into a squat.
• Squat cues: parallel thighs, toes forward, engage glutes, knees tracking toes.
• Reverse Mill Variation: From the squat position, extend into reverse mill by swinging clubbell in an arc across the body. Follow proper cues for reverse mill exercise.
• Pivot Feet Variation: Another variation involves stepping into a frontal plane during reverse mill, then transitioning to a squat. Repeat on both sides for a twisting motion.
Want to learn more about unconventional training? Check out the adjustable steel macebell from the Maverick Mace.
Battle ropes are a dynamic and innovative tool that can be used for all three types of exercise: power lifting, plyometrics or circuit training. They work the body in ways no other piece does because it requires balance as you swing your hands back during each strike to create momentum so ranges from 5-15 pounds will increase metabolism even more!
The best part? You get an incredible cardiovascular workout while toning muscle groups like biceps extensor abdominals – what’s not love about this?!
Battle ropes are often used for a tough workout, where one challenges themselves to do more push-ups or squats with less amount of time. Battle Ropes will cause you an intense strength building and calorie burning session!
The Battle Ropes will help you get into the perfect shape for summer. They target most of your muscles, including those in Abdominal’s %nd lower back area!
When you train with the battle rope, your body experiences a unique form of strength training. The cardio element makes it even better! No wonder research shows that incorporating these exercises into sports practice can improve athletic performance significantly–and this is because they work different parts than traditional methods do while still providing some resistance which builds muscle over time thanks to all those swings through space or at rings., making them ideal additions for any athlete looking forward towards competition season.
Check out https://battlerope.com.au/ for an excellent break down of how to perform the battle rope wave.
Battle ropes are a great addition to your workout routine. You can do them at home or on the road, and there is no need for equipment other than some time in front of you!
A few decades ago this may have seemed intimidating but now with modern technology we’re all about making things easier so why not try out battle rope exercises?
Battle ropes are a unique training tool that can be used to build endurance and conditioning while challenging grip strength. Here we will go over some of the best battle rope exercises, their benefits as well as suggestions on programming so you know what’s possible!
Battle rope training is a high-intensity, circuit focused workout that works your entire body. If you want an effective way to burn calories and build cardiovascular fitness while challenging your core as well developing upperbody power this technique may be just what the doctor ordered!
They say that anything worth doing is worth doing right, and this sentiment rings true in the case of alternate battle rope waves. To perform battling rope waves you will need a sturdy object such as a pole or squat rack for your ropes to rest against while performing their side-by.-to front crosses are held at either end so they’re even with each other across its width before releasing pressure from one side entirely by pulling gently back on both ends until it becomes taut again before repeating process gradually increase speed.
Once you have attached the anchor point and pulled on each handle to make sure they are tight, hold them in place for a couple seconds until all of your weight is off.
Once seated comfortably with feet flat against floor or ground before starting this exercise begin by taking one step forward while keeping tension throughout both ropes at chest height then pull away from stationary object until stretched taught but not too far – about 3-4 inches past straight up position.
