In this week’s video, we’re going to put together some of those fundamental Indian club movements that we covered over the last couple of months into a beginner-friendly workout.
There are five exercises, and each round lasts for five minutes.
Perform 45 seconds of work with a 15-second rest, then move straight into the next exercise.
Once all five exercises are complete, take a 60-second rest and then get into round two. In total, there are three five-minute rounds with a 60-second rest between each, so the total workout time will take you around 17 minutes.
The five exercises that we’re going to be completing are:
I’m going to go through those exercises now. If you’re not sure about any of the cues, I did a full eight-part mini-series, which you can check out on my YouTube playlist. Otherwise, I’ll go through some of the basic cues in this video.
The first exercise is the Double Inside Mill. For your stance, you can either have a V military stance or, if that’s uncomfortable and you can’t properly align your hips, you can have your feet facing forward. Hold the clubs in a hammer grip with three fingers on the handle and your pinky on the pommel. Keep your elbows tucked into your ribs, with the clubs parallel to the floor. Keep your chest up, stay relaxed, and then perform the double inside mill. Cast the clubs across the front of the body into a saber position, swing them into the Y position, then bring them into the sword in sheath. Finish with an inside elbow circle back into the front stack. Make sure to alternate which hand goes in front each time you cast the club. Perform 45 seconds of continuous work, then take a 15-second rest before moving on.
The second exercise is the Double Outside Mill. Stand in the same position as before. This time, perform outside elbow circles to sword in sheath, cast into the Y position, and let the clubs swing down back into the front stack position. Change sides each time the clubs come across the front of the body. As soon as your biceps reach your ribs, bend your elbows and return to the front stack. Again, perform 45 seconds of work, then take a 15-second rest before moving on.
The third exercise is the Alternating Inside Mill. Start with one club in the Y position and the other in the front stack position. Cast both clubs, move into the sword in sheath, return to the front stack, and switch sides. Continue alternating sides in a fluid movement, staying relaxed and avoiding tension. Perform 45 seconds of work, then take a 15-second rest.
Next is the Alternating Outside Mill. From the front stack position, perform a side elbow circle, bringing the club into the Y position while the other club remains in front stack. Perform an outside elbow circle with one arm while bringing the other club down. As soon as it connects with your ribs, bend your elbow and bring it across back into the front stack position. Ensure you have a big outside elbow circle to move the club from the front to the back of the body.
The final exercise is the Inside-Outside Mill. Start in a front stack position. Perform an outside elbow circle with one arm, moving into the sword in sheath position while the other arm stays in front stack. Cast the clubs out from the body, with one arm in the Y position and the other in the cast position. Swing the clubs to the other side of the body and repeat. Make sure to reverse the movement at the halfway mark, around 22 seconds, so both sides of the body work evenly.
