FMS Co-Founder Gray Cook shares some of his favorite Indian Club moves that he likes to include in his workouts. The goal of Gray's workouts is to perform moves that will allow him to continue to be active and enjoy the activities he enjoys.
Indian Club Forward/Backward Swing
Why: The Indian Club Forward/Backward Swing increases awareness of potential rotational asymmetry. The pattern allows the body to dump tension and sync breathing. This is a great primer for rotation/throwing sports.
How/What: With feet together and weight evenly distributed between the feet, swing one club in front of the body, while swinging the other club behind the body. The body turns toward the front-swinging club. Allow your body weight to shift toward the front swinging club. As the club swings, inhale so that the end range of the movement and the end-range inhalation coincide. Exhale as you return to a neutral starting position. Repeat on the other side. Create a side-to-side flow for about 15 seconds. After the 15 seconds, repeat the same process, but without allowing the bodyweight shift to compare how your body responds. Also, experiment with the weight shift. Pick one foot up into a kickstand position to mimic single-leg stance, perform 15 seconds on each foot to get a left/right comparison.
Indian Club Backward Lunge
Why: This pattern syncs the upper and lower body by stabilizing the core and allowing the calf to generate momentum to coordinate movement with the clubs.
How/What: Start with feet together and clubs down at your side. Simultaneously, swing the clubs up to your shoulder and step back into a backward lunge. Inhale as the clubs come up to your shoulder, and exhale as the clubs swing down past your hips. Allow the calf to perform most of the work, driving the body back to the starting position. Return to the starting position, allowing the clubs to swing past your hips, and flow straight into another repetition with the opposite leg. Maintain this flow for about 20 seconds. Note any asymmetries in the movements.
Indian Club Squat
Why: The Indian Club Squat uses the momentum of the club swing to allow the thoracic spine to rotate and the hips to pull the body into a squat. The clubs act as a counterbalance to facilitate better mobility in the squat.
How/What: Place both clubs in one hand and find a comfortable squat stance. Start the clubs at the opposite shoulder, swing them down in a circular motion, and as the momentum brings the clubs above the head, the thoracic spine should rotate, and the hips and knees should flex into a squat. The freehand will follow the motion of the clubs and end in a rib grab position on the club side. Allow the swing of the clubs to counterbalance the squat. Inhale as you drop into the squat, and exhale as you return to a standing position. Flow-through the movement for around 20 seconds and repeat on the other side.
Indian Club Forward Lunge
Why: This pattern uses the throwing motion and left/right postures to compare and enhance upper-body mobility and stability while improving split stance hip flexion/extension.
How/What: Place one club in each hand. Begin by swinging the clubs in the same direction, laterally, in front of your body. Throw the clubs upward toward the shoulders, as in the backward lunge. This time: however, the body will rotate, and the lead leg will step into a forward lunge. (For example, if the clubs are swinging to the left, the left leg is the lead leg and steps to lunge position, while the body rotates to the left) Inhale as the clubs reach the top of the shoulders, and exhale as the body returns to starting position. Once back in starting position, swing the clubs, laterally, back and forth, once, before progressing to the opposite side. Flow-through the movement for 20 seconds and compare how similar or different each side feels.
Информация по комментариям в разработке