I usually perform this one for time, doing three 5 minute rounds with about 60-cond rest in between each round, which will take you around about 17 to 18 minutes in total. First off, I’m going to go through the exercises. is I’m going to break down each of those exercises with an explanation.
And then once I’ve gone through all of those Indian Club exercises, I’ll put them together and show you what that looks like when you sequence them one after the next. First exercise we’re going to be doing is a mill to sidewipe to reverse mill to bullwhip. And then we’re going to do a forward wrist roll to reverse mill and switch.
Going to put that together now and show you what it looks like. So the first Indian Club exercise is a mill. I’ve done this movement in heaps of videos before, so I’m going to keep this fairly short. You can go back into the channel and have a look at some of those mill videos if you need to. So, from here, we’ve got our toes pointing forward, quads on, glutes are on, nice tight core, chest up, shoulders back, elbow into hip, wrist is neutral, shoulder down, and pack down.
If I got the club in the right hand, I want to shift the weight onto the right foot. And then from there, we’re going to cast that Indian Club out to the side. So, I’ve got a forearm lock on this arm. Let that Indian club swing down. as he’s coming from the to the other side of the body. Now I’ve shifted my weight to the left.
I’m going to put that mace head in my back pocket. Get that tricep in full flexion so I can touch my thumb on my t-shirt line. Perform that inside elbow circle. So I’ll just do a few reps to show you what that looks like. So once we’ve done our mill, we’re going to go into a side swipe.
So from here, all we’re going to do is we’re going to turn our shoulders to face that bolava as it’s coming to us. And now we’re going to put that mace head in the back pocket. Try and keep your elbow close to the ear if you can. So we got our shoulders facing the side, elbows tight to the ear. And then from here, I’m going to pull down that elbow, fire up that lat, and then bring that mace club back the way it come back into that swing.
Okay, just going to show you what that looks like. So we do our mill. That’s the first exercise. And then the second exercise is our side swipe. Okay. Next exercise, we’re going to do a reverse mill. So, exercise number one was our mill. Exercise number two was our side swipe. Then we’re going to our third exercise, which is the reverse mill. Okay. So, I’ll just do that again.
So, with this one here, after I’ve done my side swipe, I let the club swing down as it’s coming to me from this side of the body. Shift my weight to the right. So, I counter that weight. And then what I’m going to do is I’m going to put that club in the back pocket. Make a big outside elbow circle to bring the club from the front of the body to the other side of the body.
And then from there, we got that club in the order position. And then we’re going to cast it back out. It’s a forearm lock again. Okay. So, I’m going to put that together. So, exercise number one, mill. Exercise number two, side swipe. Exercise number three is the reverse mill. Okay. Then we’re going to go into our fourth exercise which is the bull whip.
So with the bull whip as it’s coming back around. So after we’ve done that reverse mill it’s going to be on this side of the body. All I’m going to do is let that mace head drop down. So we got that balava vertical. And then we’re going to bring it around the body. Making sure the mace head stays pointing to the floor.
Try and get your tricep in full flexion slow almost like you’re doing a halo. Okay. So, so from here we bring it around. Let that mace head drop so that Indian Club is vertically stacked. Get that thumb all the way back onto that t-shirt line so your triceps in full flexion. And then bring it around the body. Okay.
So, that’s our ball whip. I’ll just do a few reps to show you what that looks like. So exercise number one, mill, side swipe, reverse mill, and then ball whip. Then after our bullwhip, we go into a forward wrist roll into a reverse switch mill. So this is where you need a lighter weight.
I wouldn’t be doing this any heavier than a 4 kilo, which is around about 10 lb, cuz there is a lot of wrist work with this one. The trick is to keep your grip very relaxed and only grip at the very last moment when it’s at the bottom of the swing to bring it back around again. So, this is a really good movement for developing a strong grip.
Just going to show you what that looks like. So, we did our ball whip. So, from here, we did our ball whip and then as it’s coming around the body, we’ve got that swing. Now, all I’m going to do is let that Indian Club forward roll and come back around. And so from there, forward roll and back around. Okay. So I’ll do that again.
So from the side and then around. Okay. I’ll do one more. So we’ve got a club from the side. All we do here is swing and then let that mace head do a full circle, come towards the body, and then back around again. And then we go into our reverse mill switch. Okay. Going to put that together to show you where we’re up to at the moment.
So we do our mill, side swipe, reverse mill, ball whip, forward wrist roll, reverse mill, switch, and then we do exactly the same on that other side of the body. So we’re just going from the right hand to the left hand for five minutes. Getting as many rounds as you can in that 5 minutes. Take a 60 second rest and then you get two more sets in in total.
So mill, side swipe, reverse mill, bull whip, wrist roll into a mill on the other side, side swipe, reverse mill, bull whip, wrist roll to reverse mill, and then we go again. Mill side swipe. Reverse mill. Bull whip. Wrist roll. We go the other side. Reverse mill. Bull whip. Wrist roll. Reverse mill.
Back on to the other side again. And just keep going from side to side. Like I said, don’t need to go too heavy with this. Very good for working shoulder strength, upper body strength, and especially grip strength. Go for 5 minutes, take a 60sec rest, and then get your other two sets in. All right, guys. That’s it for today’s video.
Be sure to comment below and let me know how you get on. If you haven’t done so already, subscribe to the channel. And if you want to get your hands on a set of Dangerously Fit Indian Clubs or Maverick Mace and Clubs, I’ll leave the link below. Thanks again for watching. I hope you enjoyed. and I’ll see you in the next one. Steel Clubs: https://uk.dangerouslyfit.com/product/steel-club/