In this post:
- how to use Indian clubs to work the wrist pronator and supinator muscles.
- how to increase intensity by increasing momentum.
Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching.
Also find more on the Nick Ortego Fitness YouTube Channel
Transcript:
Hey Nick Ortego here. I’m going to show
you how to use Indian clubs
to work the forearm muscles specifically
the pronators and supinators.
Start with a good grip on the Indian
club with your pinky finger halfway on
the little ball that’s on the end like
that. And then hold them directly in
front. From the side it looks like this. My
elbows are bent at about 90 degrees and
then I’m going to move the Indian clubs
one direction then the opposite
direction,
kind of like windshield wipers. Now I can
do this slow and maintain control these
are pretty light Indian clubs and this
is pretty easy. So it would be suitable
for a warm up. I can also increase the
speed and when I increase the speed I’ve
got more momentum to reverse on either
side. In this exercise it’s pretty much
weightless when the head of the Indian
Club is directly over my wrist. The
place where there’s the most resistance,
the most work for the muscles, is at the
end of the range where I have to reverse
the momentum. So if I create more
momentum with a faster movement, I’m
going to have to reverse more momentum
with my own muscles to go faster. Creates
more tension in the pronator and supinator muscles. Also just be sure that
keeping the elbows bent at about 90
degrees the side looks like this and
that you’re not you’re not turning it into
a shoulder exercise. We’re trying to keep
the forearms, muscles in the forearms
working as the movers. The shoulder
muscles will work as stabilizers in this
exercise. Give that a try if you got any
benefit from it leave a comment below.
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