Club Training (Indian Clubs & Mace)

Why Circular Training Matters:

• Traditional exercises work in sagittal plane (forward/back)
• Clubs work all three planes simultaneously:
• Sagittal (forward/back)
• Frontal (side to side)
• Transverse (rotation)
• Shoulders are ball-and-socket joints designed for multi-planar movement
• Modern life restricts most shoulder movement to typing and phone use

Rotator Cuff Engagement:

• The four rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis) stabilize the shoulder
• Club swinging creates constant rotational torque
• Stabilizers must fire continuously to control the weight
• Eccentric loading as club decelerates builds tendon resilience
• Different from isolation exercises - functional, integrated movement

The Offset Loading Effect:

• Steel mace has weight at one end (offset)
• This creates leverage that amplifies the challenge
• A 10 lb mace can feel like 30+ lbs at arm's length
• Forces grip, forearm, and shoulder to work as unit
• Builds "real world" strength for unbalanced loads

Mobility Through Movement:

• Active mobility (moving through range) vs passive (stretching)
• Club circles take shoulders through full ROM under load
• Proprioceptive feedback improves body awareness
• Joint capsule and connective tissue adapt to full range
• "Motion is lotion" - synovial fluid distribution improves

Research:

• Mills et al. (2016): Short-term Indian club swinging significantly improved shoulder flexibility
• Biomechanical analysis shows rotator cuff activation throughout swing
• No large RCTs exist, but mechanistic case is strong

Equipment Options:

Beginner Protocol (Weeks 1-4):

1. Start with 1-2 lb wooden clubs or broomstick 2. Learn basic patterns: - Front swing - Back swing - Inside circle - Outside circle 3. Practice 5-10 minutes daily 4. Focus on smooth, controlled movement 5. No speed or power yet

Basic Movements:

Front/Back Swing:

• Hold club at side
• Swing forward to shoulder height
• Control the backswing
• Keep elbow relatively straight
• Foundation for all other movements

Inside Circle:

• Club swings in toward body
• Shoulder externally rotates
• Creates "shield cast" pattern
• Great for rear delt and external rotators

Outside Circle:

• Club swings away from body
• Shoulder internally rotates
• Creates "arm cast" pattern
• Targets internal rotators

360 (Mace/Club):

• Full rotation behind head
• Advanced movement
• Build up over several weeks
• Requires good thoracic mobility

Intermediate Protocol (Weeks 5-8):

• Progress to heavier clubs (5-15 lbs)
• Add combinations and flows
• Increase duration to 15-20 minutes
• Introduce mace 360s (light weight first)

Programming Ideas:

• Warm-up: 5 minutes light clubs before upper body training
• Standalone: 15-20 minute session 2-3x per week
• Finisher: 5-10 minutes after pressing work
• Movement snack: 2-3 minutes between work tasks

Progression Path:

1. Broomstick/PVC → 2. Light wooden clubs → 3. Heavier clubs → 4. Steel mace

Known Risks:

• Shoulder strain if progressing too fast
• Hitting yourself or surroundings (need space)
• Wrist strain with heavy clubs
• Aggravating existing shoulder injuries if not careful

Contraindications:

• Acute shoulder injury (wait until healed)
• Shoulder instability/dislocations (start very light, supervised)
• Severe rotator cuff tears (consult PT first)
• Limited overhead mobility (work on mobility first)

Precautions:

• Start lighter than you think necessary
• Learn patterns with PVC pipe or broomstick first
• Progress slowly over weeks, not days
• Movements should be controlled, not ballistic initially
• Need adequate ceiling height and clear space
• Stop if sharp pain occurs

Common Mistakes:

• Going too heavy too soon
• Rushing the learning process
• Forcing range of motion
• Training through pain
• Skipping the basics for flashy movements

Risk Level: Low with proper progression. Moderate if ego lifting or skipping fundamentals.

Ideal Candidates:

• Desk workers with chronically tight shoulders
• Athletes needing rotational power (golf, baseball, tennis, martial arts)
• Climbers wanting shoulder prehab
• Anyone with nagging shoulder issues unresponsive to conventional PT
• People bored with traditional gym training
• Grapplers and wrestlers (historical use)

Especially Beneficial For:

• Those with shoulder impingement (light clubs, careful progression)
• People lacking overhead mobility
• Anyone who never moves arms above shoulder height
• CrossFitters wanting shoulder durability
• Kettlebell users (complementary movement patterns)

May Not Be Suitable For:

• Acute shoulder injuries (wait until healed)
• Severe rotator cuff tears (without PT guidance)
• Those who can't commit to learning proper form
• People without adequate training space

What to Measure:

• Shoulder mobility (wall test, behind-back reach)
• Pain levels during daily activities
• Club weight and duration progression
• Ease of overhead movements
• Grip endurance

Progress Markers:

• Smoother, more controlled swings
• Ability to use heavier clubs
• Longer sessions without fatigue
• Improved overhead reach
• Reduced shoulder clicking/discomfort

Timeline:

• Week 1-2: Learning patterns, mild mobility improvement
• Week 3-4: Movements feel more natural
• Week 5-8: Noticeable shoulder mobility gains
• Week 8+: Can progress to heavier implements

Signs It's Working:

• Shoulders feel "looser" after sessions
• Better posture awareness
• Overhead movements easier
• Less shoulder fatigue during other training
• Reduced chronic tension

Indian Clubs (Wooden):

• Pahlavandle Clubs - $50-80, quality wood, classic design
• MBROS Indian Clubs - $30-50, budget option
• Heroic Sport Clubs - $60-100, professional grade

Steel Mace:

• Onnit Steel Mace - $80-130, most popular, good quality
• Titan Fitness Mace - $50-80, budget alternative
• Adex Macebell - $60-100, adjustable

Steel Clubs/Clubbells:

• Onnit Steel Club - $40-80 per club
• Rogue Clubbell - $50-150, various weights
• Titan Steel Club - $30-60, budget option

Specialty:

• ShouldeRok - $150-200, plate-loaded, designed by Chris Duffin for rehab

Starter Recommendation:

Begin with 1-2 lb wooden Indian clubs (~$40) or a 10 lb steel mace (~$60).

Budget Options ($20-50):

• PVC pipe or broomstick (free - for learning)
• Wooden Indian clubs 1-2 lb pair: $30-50
• DIY mace (sledgehammer): $20-40

Mid-Range ($50-150):

• Quality wooden clubs (Pahlavandle): $50-80
• Steel clubs 10-20 lb: $50-100
• Steel mace 10-15 lb: $60-100

Premium ($150+):

• Clubbell set (multiple weights): $150-300
• ShouldeRok (plate-loaded): $150-200
• Onnit steel mace: $80-150

Cost-per-Benefit:

A pair of $40 wooden clubs can last forever and provide years of shoulder maintenance. One of the better ROI training investments for shoulder health.

DIY Option:

A sledgehammer ($25-40) works as a starter mace. Just be aware the handle isn't designed for it.

Key Proponents:

• Chris Duffin - Powerlifter, invented ShouldeRok, rehab-focused approach
• Scott Sonnon - Creator of Circular Strength Training (CST) system
• Dr. Ed Thomas - Historian and practitioner, wrote Encyclopedia of Indian Club Training
• Onnit - Popularized steel mace in fitness mainstream

Where to Learn:

• Onnit Academy (free videos on mace basics)
• Chris Duffin's YouTube (ShouldeRok and mobility focus)
• Mark Wildman's YouTube (excellent club tutorials)
• StrongFirst forums (community discussion)

Communities:

• r/steel_mace - Reddit community
• StrongFirst forums - Club discussion threads
• Onnit Tribe - Facebook group

Common Positive Reports:

• "Fixed shoulder issues that years of PT couldn't"
• "Best warm-up for pressing days"
• "Shoulders feel 10 years younger"
• "Wish I'd found this before my rotator cuff surgery"
• "Game changer for my golf swing"

Common Challenges:

• "Learning curve is real - took weeks to feel coordinated"
• "Easy to go too heavy too fast"
• "Need space - hit a few things early on"
• "Hard to find good instruction locally"

Athlete Adoption:

• Baseball players (rotational power)
• Golfers (shoulder mobility, swing power)
• Martial artists (traditional use, grip strength)
• CrossFit athletes (shoulder durability)
• Kettlebell enthusiasts (complementary tool)

Pairs Well With:

• Dead hangs - Decompression + club mobility = complete shoulder health
• Grip strength training - Clubs build grip as side benefit
• Mobility training - Active mobility through rotation
• Posture correction - Addresses rounded shoulder posture

Pre/Post Training:

• Light clubs before pressing (warm-up)
• After bench/overhead press (restore mobility)
• Movement break during desk work
• Active recovery days

Complete Shoulder Protocol:

1. Dead hangs (decompression, passive stretch)
2. Club training (active mobility, rotator cuff)
3. Face pulls (posterior chain)
4. Pressing work (strength)

Sport-Specific Stacks:

• Golf: Clubs + thoracic mobility + hip rotation work
• Climbing: Clubs + dead hangs + finger training
• Martial arts: Clubs + grip training + wrist mobility
• General fitness: Clubs + kettlebells + bodyweight training