JOIN THE CLUB FOR A FITNESS UPSWING
Resurrect your mobility and unearth your six-pack with the Indian club. This ancient workout tool will swing your core through 360 degrees. Technique is tough, but keep at it. Results will come fast
01 TORCH PRESS 3 SETS OF 10 REPS EACH SIDE
Lifting the club overhead won’t just build a strong set of shoulders, it’ll also tax your core. From chest height ( A), press the club above you ( B). Lower with control through your wrist and shoulder.
03 REVERSE MILL 3 SETS OF 10 REPS EACH SIDE
With the club behind your right shoulder ( A), pull it out to the side as you twist to the left. This time, swing it through underhand, as if throwing a bowling ball ( B) to engage your biceps and front delts.
02 MILL 3 SETS OF 10 REPS EACH SIDE
With the club behind your right shoulder ( A), twist your hips to the left and swing it forward like a tennis serve ( B). Use the momentum to swing back to improve rotational power and shoulder mobility.
04 FRONTAL SWIPE 3 SETS OF 10 REPS EACH SIDE
With your body turned to the right and club behind you in your right hand ( A). Swing it down in front of you and twist left ( B). Return to the start by swinging back in front of you like a pendulum.
05 HALO 3 SETS OF 10 REPS EACH SIDE
Grip the club in front of your chest ( A), then rotate to the left, circling it behind your head, elbows high ( B). Switch sides and repeat to brush off shoulder injuries.
06 REVERSE LUNGE SWING 3 SETS OF 10 REPS EACH SIDE
This move forces multiple muscles to work as one. Hold the club up ( A), and lunge your left leg back, right leg straight. Swing in line with your left leg ( B), and return.
07 TORCH LIFT WITH SIDE LUNGE 3 SETS OF 10 REPS EACH SIDE
Hold the club behind your right shoulder ( A) and lunge to the left as you bring the club down and out to your right ( B). Your core will fight to maintain balance.
08 SWIPE FORWARD LUNGE 3 SETS OF 10 REPS EACH SIDE
This move will upgrade your next legs day. Drop your hips to swing the club back ( A). When it passes 45 degrees, lunge your left leg forward, swiping the club back up ( B).
09 THRUSTER TORCH PRESS 3 SETS OF 10 REPS EACH SIDE
Club held in a torch position, squat so your thighs are parallel to the ground ( A). As you come back up, push the club overhead ( B), keeping it vertical.
10 REVERSE LUNGE WITH SWIPE 3 SETS OF 10 REPS EACH SIDE
With the club to your right ( A), swipe it across your body to your left, stepping your right back ( B). This will open tight hip flexors and hone your obliques.