Day 1 | 5 days to healthier shoulders with Indian clubs

This 5 day Indian clubs course is a broad introduction to club swinging, designed to get you swinging correctly in the shortest amount of time.
The material for this course has been filmed as part of a live course we used to run.

We are going to look at single club swinging (referred to as ”closed style” and done with heavy clubs), and not the British ”open style” done with light clubs.

Both styles consist of very similar exercises, performed in slightly different ways, and you’ll have no problem switching from one to the other, according to the weight of the clubs you use.

Single club is the easiest style to learn, and the reason we chose it as the starting point.
One learns fastest by going from simple to complex skills!

After you have completed the 5 day course, you’ll have a basic understanding of the types of movements you can do with Indian clubs.
Please open and watch the videos in the right order to get the most out of this course.

You may chose to repeat a training day twice in a row, but we advise you from completing all the training in less than 5 days.
We learn best in small, easy to digest servings. Do not rush the process!

SAFETY GUIDELINES

• Consult your doctor if you have any doubts about starting with
club swinging. Read the DISCLAIMER further down.
• Wear comfortable clothes and flat shoes, or practice barefoot if
possible.
• Before you start swinging, always perform a space safety check
to avoid hitting things: Lift the arms up above the head with the
clubs point up and check for potential obstacles. Next, lower the
arms to shoulder level and perform a full slow turn.
• Be aware that clubs may fly out of your hand and hit things or
people.
• Make sure all parts of the Pahlavandle™ are securely fitted.
• Start each session with light pendulums in all directions to warm
up your body.

• Use common sense: If it hurts, stop doing it. If needed, reduce the
weight of the clubs, the speed of the movement, or the amplitude of
the movement.
• If your pulse becomes high, take a break but do not sit down.
Walk around until it returns to normal.

DISCLAIMER
Heroic Sport specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR
CONSEQUENTIAL DAMAGES and assumes no responsibility or liability
for any loss or damage suffered by any person as a result of the use
or misuse of any of the information or content on our website, videos,
ebooks and/ or online courses.

Our video tutorials are for informational purposes only.
Consult a physician before performing this or any exercise program.
To reduce the risk of any injury and /or illness, before beginning this
or any exercise program, please seek medical advice for guidance
regarding appropriate exercise levels and precautions.

It is particularly important to seek such advice if you suffer from an
ongoing medical condition which may be affected by exercise.
As with any exercise program, if at any point during your workout you
begin to feel faint, dizzy, or have physical discomfort, you should stop
immediately and consult a suitably qualified health professional.

It is your responsibility to evaluate your own medical and physical
condition, or that of your clients if applicable, and to independently
determine whether to perform, use or adapt any of the information or
content of our video tutorials.

Any exercise program may result in injury. By voluntarily undertaking
any exercise displayed on this website, you assume the risk of any
resulting injury.
ALWAYS USE YOUR COMMON SENSE AND LISTEN TO YOUR
BODY!
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What can Indian clubs do for you?
Watch this:    • Why use Indian clubs? Physical & mental be...  

❂ Physical benefits
Gently mobilizes the shoulders, elbows and wrists and improve range of motion
Strengthens the shoulder girdle and grip ( muscles and connective tissues) in its full range of motion
Consists of compound movements in multiple planes
Provides low impact cardiovascular exercise
Assists recovery from intense training
Improves the 3 pillars of physical literacy (body control , locomotion and object control)

❂ Mental benefits
It is fun and you forget you are training.
The rhythmic and repetitive patterns are highly meditative and calm the nervous system, like meditation.
Cross crawl exercises and other challenging moves improve learning capacity and stimulate neurogenesis, the creation of new brain cells.

❂ Heroic Sport | An ancient discipline
We have created the Pahlavandle ™ range to make it affordable for everyone to discover the benefits of swinging clubs.
Our clubs are easily adjustable, which is a modern twist on the ancient traditional Indian clubs used to train Tamil and Persian warriors and wrestlers.
Indian clubs were used in Europe and USA for remedial gymnastics in the 18th and 19th century, by pioneers of physiotherapy.