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Sticky Indian clubs, Persian Meels, Clubbells, Gada/Maces & Bulgarian Bags
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OP
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Wat je op het filmpje laat zien is zeer vergelijkbaar met intu-flow, wat ik doe zonder clubs. Hoe voelt dat?
Probeer trouwens je armen meer te strekken tijdens de rotaties. Heb je ook een filmpje van je inward en outward mills?
Probeer trouwens je armen meer te strekken tijdens de rotaties. Heb je ook een filmpje van je inward en outward mills?
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Voelt eigenlijk best natuurlijk aan, zal nog wel beter gaan wanneer ik niet meer zomaar iets doe
Naar gevoel waren mijn armen meer gestrekt, moet ik op gaan letten. Neen, dit is het eerste wat ik film.
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Dit het omgekeerde van de krachttraining die je altijd doet. Het buigen van armen is vaak het gevolg van spanning die in je lichaam zit opgeslagen tgv de krachttraining. Het helpt heel goed die spanning los te laten en om meer beweging in je lichaam te krijgen.
Mudita
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Ook al gaat het vrij goed bij mij qua blessures. Begint het toch weer te kriebelen om weer eens te beginnen met intu-flow. Wanneer je intu-flow een tijdje doet voel je je toch wel echt goed en lekker mobiel. Wellicht dat ik je topics binnenkort weer eens join uncompress 
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Inner mil links moet aan gewerkt worden, op het laatste zat ik ook een beetje verkeerd maar ik ben dan ook maar een noob
OP
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Goed bezig, ik zal binnenkort ook nog wat filmpjes maken. Bij de mills maak je 2 cirkels, een voor het lichaam en een achter je hoofd. Die achter het hoofd mis ik nog maar het maakt de beweging ook een stuk complexer dus kan me voorstellen dat je deze nog in stukken hakt.
De inward mill draai je niet om je hoofd langs maar draai je voor je lichaam langs. Je gooit de club (of staaf in dit geval) voor je lichaam langs (naar binnen). Ook proberen de beweging wat te overdrijven, je bovenarmen moeten de rotaties maken want die zitten aan je schoudergewricht vast.
Als je beide armen gaat gebruiken probeer dan ook eens arm voor arm te draaien (dus niet beiden gelijk). Dan krijg je rotatie in je romp en train je tevens alle kleine core spieren en de spieren rondom je ruggenwervel.
Edit: heb je je mace al opgehaald?
De inward mill draai je niet om je hoofd langs maar draai je voor je lichaam langs. Je gooit de club (of staaf in dit geval) voor je lichaam langs (naar binnen). Ook proberen de beweging wat te overdrijven, je bovenarmen moeten de rotaties maken want die zitten aan je schoudergewricht vast.
Als je beide armen gaat gebruiken probeer dan ook eens arm voor arm te draaien (dus niet beiden gelijk). Dan krijg je rotatie in je romp en train je tevens alle kleine core spieren en de spieren rondom je ruggenwervel.
Edit: heb je je mace al opgehaald?
OP
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Een echt ambacht!
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Kirsten Moore
I am delighted to present an interview with Kirsten Moore who has adopted the Mace as part of her training regime.
https://www.indianclubs.com.au/people/kirsten-moore/
I am delighted to present an interview with Kirsten Moore who has adopted the Mace as part of her training regime.
https://www.indianclubs.com.au/people/kirsten-moore/
Mentat
Massive Warrior
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Naar de beperkte ervaring die ik heb en wat ik heb gezien op de internetz en in de catagorie ongevraag het advies het volgende.
Inner mil links moet aan gewerkt worden, op het laatste zat ik ook een beetje verkeerd maar ik ben dan ook maar een noob
Probeer je voor te stellen dat de clubs bewegen in een "plain" voor je en een "plain"achter je en dat ze aan de twee uiteinden van de beweging wisselen van het ene naar het andere.
Als je dan de oefening doet die jij aan het begin doet breng je met gestrekte arm vanuit het back plain achter je met een schepbeweging naar de forward plain en dan de je arm voor je gezicht langs, vanaf daar draai je je elleboog naar achter en de club om je hoofd heen (jij lijkt hem meer over je heen te bewegen), deze bevindt zich dan in het plain achter je, waarna je de arm strekt en weer opnieuw begint. Ook verdient de (wisselende) greep die nodig is nog enige aandacht.
OP
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Beide filmpjes vind ik niet erg goed. Het zijn halve mills die ze uitvoeren, de bovenarm komt niet of nauwelijks boven het schouder gewricht uit. Velen vergeten dat indian clubs vanuit het schouder gewricht starten en als je onderarm omhoog gaat maar je bovenarm niet dan vergeet je een deel van de mill. Je roteert dan wel vanuit je elleboog maar niet je schouder.
Als je een mill goed analyseert dan is de cast altijd een rotatie vanuit de elleboog die je arm strekt. De handpositie veranderd dan van een hammer grip naar een saber grip. Dus er vind ook een rotatie vanuit de pols plaats. Met deze saber grip draai je ongeveer een halve cirkel (vanuit je schouder) van boven naar beneden en daarna neemt je elleboog het over en maak je wederom een halve cirkel. De grote halve cirkel van de mill gaat dus over naar de kleine halve cirkel. Daarna roteer je met je schouder/bovenarm de club naar de voor of achterkant van je lichaam waarbij je wederom een hele kleine cirkel maakt vanuit je pols. Waarna je weer op de cast uitkomt. Je draait als het ware een 8-tje tijdens een mill. Het is dus een rotatie vanuit je schouder die overgaat naar je elleboog en tot slot je pols. En als je asymmetrisch gaat draaien dan krijg je tevens rotaties vanuit je bekken en wervelkolom. Allemaal vaardigheden die een 'modern' mens niet meer doet in het dagelijks leven, zelfs niet de krachtsporter.
Helaas kan ik een oud filmpje die dit goed toelichtte niet meer vinden. Anders maak ik er zelf nog wel een.
En deze laat ook wel zien wat ik bedoel. De achtergrond is ook wel vermakelijk.
Als je een mill goed analyseert dan is de cast altijd een rotatie vanuit de elleboog die je arm strekt. De handpositie veranderd dan van een hammer grip naar een saber grip. Dus er vind ook een rotatie vanuit de pols plaats. Met deze saber grip draai je ongeveer een halve cirkel (vanuit je schouder) van boven naar beneden en daarna neemt je elleboog het over en maak je wederom een halve cirkel. De grote halve cirkel van de mill gaat dus over naar de kleine halve cirkel. Daarna roteer je met je schouder/bovenarm de club naar de voor of achterkant van je lichaam waarbij je wederom een hele kleine cirkel maakt vanuit je pols. Waarna je weer op de cast uitkomt. Je draait als het ware een 8-tje tijdens een mill. Het is dus een rotatie vanuit je schouder die overgaat naar je elleboog en tot slot je pols. En als je asymmetrisch gaat draaien dan krijg je tevens rotaties vanuit je bekken en wervelkolom. Allemaal vaardigheden die een 'modern' mens niet meer doet in het dagelijks leven, zelfs niet de krachtsporter.
Helaas kan ik een oud filmpje die dit goed toelichtte niet meer vinden. Anders maak ik er zelf nog wel een.
En deze laat ook wel zien wat ik bedoel. De achtergrond is ook wel vermakelijk.
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Gada Get the Goods
My journey with this unconventional training tool began on the Scottish Highland Games practice field while looking for an efficient warm up for overhead shoulder range of motion and primer for throwing the Scottish hammer.
It would be “easy” to swing it behind me
I originally came across some obscure videos of Indian/Persian men swinging what looked like an oversized hammer, which sparked my interest to give it a try. So, I figured as a professional Highland games athlete and world record holder, it would be “easy” to swing it behind me as I had seen in those videos.
First attempt . . . WHACK! Right to the back of the hamstring.
Hmmm. Well, that didn’t go as planned.
The notion of incorporating this tool still intrigued me
I stopped there, put the mace down and went back to throwing my hammer in the traditional Scottish style. Yet, the notion of incorporating this tool still intrigued me. I loved the rotary pattern and overhead shoulder range of motion. A year or so later, I saw videos of some guys at Onnit swinging a shorter, black steel mace and became inspired again. This appeared to be a good starting point as the steel mace was much more rigid and shorter than the Scottish hammer. Thus, I purchased a 10lb mace from a friend and resumed where I left off from the hamstring incident.
Self-discovery became a necessity
It was instantly clear to me how less awkward the steel mace was to swing compared to my Scottish hammer. I caught on fairly quickly but knew something was missing and the weight of this mace felt “dead”. Somewhat comparable to a heavy steel pipe compared to a golf club. After mimicking the movements I had previously seen in the videos, I began to do more research. Unfortunately, there was very little published on the mace as far as “How To” at the time, so self-discovery became a necessity.
Gada Mace Mysticism
Although our main focus for this article is not the history of the mace/gada, but rather its usefulness as a training device, it’s still helpful to know where this tool came from. You can learn more here from my mentor and friend Paul Wolkowinski in his article called Gada Mace Mysticism. Without any further delay, let’s go ahead and get into it!
Choosing a Mace/Gada
Watch this video to see an overview of all of the maces (and hammers) that I own and utilize.
Break down the Elements
With more styles of training and brand options surfacing for maces, it’s important to consider your budget and intentions for implementing this tool into your training. The hype and creative use the mace in social media can make things a bit confusing, so let’s break down the elements to consider.
Traditional gadas are generally made of bamboo, whereas most production maces are made of steel. My Scottish hammer is actually electrical PVC conduit, a material which replaced rattan (very similar wood to bamboo, but comes from a type of palm tree) for practical reasons at many competitions and for training purposes.
Wood is also becoming more of a popular practical option. Rattan is an alternative material to consider for as well, but it is not widely available to my knowledge. Rattan shatters where bamboo splinters when broken, so rattan could be a safer choice for heavy swing practice since it is more flexible.
Bamboo as a natural material has a flex to it which makes it feel more “alive” and whippy versus the rigidity of steel. The more flexible, the more “alive” and variable the mace feels.
Additionally, it’s reasonable to assume that you’d see more reactive/reflexive core contraction, shoulder stability and grip challenge with rattan and bamboo as opposed to steel. Adjustable maces can sometimes be loaded with water, sand, or shot to add another variable load perturbations (variable shaking). Onnit style steel is always a simple, cheap, durable workhorse option for those on a budget.
Length of implement
Handle length tends to vary among mace manufacturers. A longer lever creates more of floating, pendulum sensation in the backswing, resulting in the need for more stability, control and it will ultimately generate more torque.
A shorter mace may be more viable for those looking to perform offset drills or flow style movement patterns.
I personally prefer a longer lever when performing the traditional 10&2 and 360 drills. Mace length can typically vary between 40-60 inches. For your perspective, I am 6’2”, 220lbs with large hands.
What is torque you may ask?
Ultimately the key value of the mace is as a leverage tool, and torque is the force created during the rotation of this leverage while moving as fast as possible in the backswing. Torque by definition is a twisting or turning force that tends to cause rotation around an axis, which might be a center of mass or a fixed point.
Mace training is circular strength training that becomes an extension of the body as it rotation around the human structure, so torque is king once your technique is proficient.
A number of ways
The mace can be utilized in a number of ways outside of the traditional swings – hand to hand switches, single arm drills, barbarian squats, and gravediggers to name a few beneficial movements outside of the traditional swing patterns.
Smooth Technique
Personally, I have found that 60 inches is the top end for a smooth swing in my own training based on my height (6’2”) and ability level (intermediate). Any longer and I also risk hitting the ground or my calves without perfect technique. Generally, I would rather load heavier or focus on powerful, smooth technique as opposed to pushing the boundaries further on the length.
Handle Size and Feel
The thickness of the handle also varies between brands and styles of training, which will give each individual mace unique characteristics you may want to consider.
I prefer the feel of natural materials in my hand, but also really like several steel models that have a hardstyle kettlebell type of coating or toughened surface that works well.
My Favorite Mace Handles
My favorite mace handles are right around the size of a barbell diameter. The thinner the harder to control. This also adds to the feeling of “aliveness,” adding to the flow of mace movement as it orbits around the body while making the stabilizer muscles work harder. Too thick of a mace and you do not get enough feedback, so you the implement feels sluggish when swung and the hands tend to fatigue first. Bamboo thickness varies and as a natural material, is not exactly symmetrical like steel.
Scottish Hammer
Technically the thinner the handle is the less weight in the handle. Likely an influence from my Highland Games experience, having less weight in the handle and more in the head feels good and also adds to the alive feel, as this is the same distribution and preference in the Scottish hammer. It also leads to much further throws!
Mass Produced Steel Maces
Many mass-produced steel maces like Onnit and Set for Set have a moderate to very thick handle with some aggressive knurling that is much like a barbell. This is a unique and valuable challenge on the grip, but I don’t feel it should be the primary focus with mace training. Plus, the thicker handles may detract from the overall value. Chalk or other grip aids are generally not necessary in most cases. Personally, I do use some chalk with heavier swings and high reps since I have extremely sweaty hands. I have also used a small amount of Highland Games “ tacky” to aid the grip without creating a crutch or too much of an aggressively locked in feel.
Adjustable Maces
The ShoulderRok and Adex mace are both adjustable maces that have quite thin handles. The Adex is the smallest diameter on the market and does have a good feel, although it is a bit small for my large size hands. The ShoulderRok is literally a barbell knurl and diameter.
Other Brands
Most other adjustable models have a nice middle of the road sized handle that works well for most.
Highland Games Secret Sauce
The Scottish hammer has a nice ¾ inch diameter (barbell sized) end that has a relatively soft, natural feel in the hand, but requires some tacky (really sticky Highland Games secret sauce) to have a good connected feel to it. It is very effective to learn to relax and tighten the grip when needed throughout any type of swing.
Bamboo and Wooden handles
The gada handles made of bamboo or wood are generally mid-sized handles (like a kettlebell). I have 36lb and 43lb gadas from William Cavalini that are quite different in handle size and whippiness. The 36lb gada has a very long, thin handle slightly less than ¾ in that feels very lively and reactive, whereas the 43lb is very thick (1½ in) and the end has a natural flare that acts like a very small pommel.
Thinner, natural handles have a higher risk of breaking, but definitely make for a nice whippy feeling overall and it’s much easier to relax the hands while swinging.
Paul Wolkowinski has a blog post and YouTube videos on how to make a proper homemade Gada – for safety reasons.
Mace/Gada Handles
Overall when it comes to handles, imagine again a steel pipe or wooden baseball bat compared to a golf driver. The difference is significant.
Pommel vs. No Pommel
The pommel can be a nice feature, especially for beginners to feel more confident with their swings. Many steel maces now have pommels. However, it can easily become a crutch and potentially harmful.
Allowing a person to experience the flow of the mace swing along with the natural reactive need to tighten the grip as it comes around the head in the backswing is very important. It’s easy to over-tighten your grip, and slam your hands into the end of the mace, causing the wrist/hand to not flex, tighten/loosen, and articulate naturally throughout the movement. Once you become proficient with the mace, you will likely find that the pommel is not necessary and that you may prefer the bamboo feel.
Adjustable Options
Several adjustably loadable mace options have recently hit the market.
Maces from Become Stronger, Evil Monkey and Ryan Pitts at Stronger Grip are fun options to grow into (many start at around 15 lbs unloaded and go up to 50+ lbs when fully loaded with metal shot), although I have not personally used Evil Monkey or Become Stronger maces, but I can confidently say they are well made and worth considering.
I just recently received two maces from Stronger Grip and really appreciate the craftsmanship and true customization that Ryan does with his work. He is a true mace and metal “mad scientist” who loves to do creative work. The feel of the shot in the head of the mace really adds to the lively feel of the mace. The grip on these maces is exceptional as well.
When partially filled with shot, sand, or water these all lend a nice challenge and give good feedback called perturbations (oscillations/shaking of the implement).
Adex Mace
As mentioned above, the Adex mace has a nice feel to it. Another benefit is that the donut-shaped weights that are added to the end will increase the length of the mace naturally, thereby increasing torque. You start with 7-10 lbs at around 40″ inches and can progress to the 50lb “Rhino” addition, which puts the total length up over 50″ inches.
ShoulderRok Mace
The ShoulderRok is another adjustable mace that is very well made. It can be tricky to get a totally locked down feeling with this device, and the threads are short when loaded with more than 1 plate. I found it is best used with rubber 2.5lb plates and less than 3 small 1-3lb plates, which keeps the weight at around 15lbs. When trying different loading options, it got pretty sketchy going up over 25lbs, since the width of the plates and ability to lock down the mace became more of an issue. What I do love about the ShoulderRok is the length is nearly perfect at 50 inches. is another tool that has a medium handle with a flared end that acts as a pommel. The grip material can be a bit intense since it is literally a mid-grade barbell knurl for the grip, so I don’t recommend the ShoulderRok if you want to swing over 20lbs or do multiple high rep sets of 360’s or 10-2’s.
Pro’s and Con’s of Adjustable Models
Pro’s
Mace/gada material, length, and quality matter when considering your first or 20th mace (I know I have an addiction).
With more companies jumping on the mace bandwagon, you can be sure prices will be competitive and quality will be high, although you will generally get what you pay for as with most things in life.
Start light (7-10lb for ladies and 12-17.5lb for men) or consider a loadable option that will grow with you as you strengthen and skill level progresses.
https://www.indianclubs.com.au/mace-gada-overview/
My journey with this unconventional training tool began on the Scottish Highland Games practice field while looking for an efficient warm up for overhead shoulder range of motion and primer for throwing the Scottish hammer.
It would be “easy” to swing it behind me
I originally came across some obscure videos of Indian/Persian men swinging what looked like an oversized hammer, which sparked my interest to give it a try. So, I figured as a professional Highland games athlete and world record holder, it would be “easy” to swing it behind me as I had seen in those videos.
First attempt . . . WHACK! Right to the back of the hamstring.
Hmmm. Well, that didn’t go as planned.
The notion of incorporating this tool still intrigued me
I stopped there, put the mace down and went back to throwing my hammer in the traditional Scottish style. Yet, the notion of incorporating this tool still intrigued me. I loved the rotary pattern and overhead shoulder range of motion. A year or so later, I saw videos of some guys at Onnit swinging a shorter, black steel mace and became inspired again. This appeared to be a good starting point as the steel mace was much more rigid and shorter than the Scottish hammer. Thus, I purchased a 10lb mace from a friend and resumed where I left off from the hamstring incident.
Self-discovery became a necessity
It was instantly clear to me how less awkward the steel mace was to swing compared to my Scottish hammer. I caught on fairly quickly but knew something was missing and the weight of this mace felt “dead”. Somewhat comparable to a heavy steel pipe compared to a golf club. After mimicking the movements I had previously seen in the videos, I began to do more research. Unfortunately, there was very little published on the mace as far as “How To” at the time, so self-discovery became a necessity.
Gada Mace Mysticism
Although our main focus for this article is not the history of the mace/gada, but rather its usefulness as a training device, it’s still helpful to know where this tool came from. You can learn more here from my mentor and friend Paul Wolkowinski in his article called Gada Mace Mysticism. Without any further delay, let’s go ahead and get into it!
Choosing a Mace/Gada
Watch this video to see an overview of all of the maces (and hammers) that I own and utilize.
Break down the Elements
With more styles of training and brand options surfacing for maces, it’s important to consider your budget and intentions for implementing this tool into your training. The hype and creative use the mace in social media can make things a bit confusing, so let’s break down the elements to consider.
Traditional gadas are generally made of bamboo, whereas most production maces are made of steel. My Scottish hammer is actually electrical PVC conduit, a material which replaced rattan (very similar wood to bamboo, but comes from a type of palm tree) for practical reasons at many competitions and for training purposes.
Wood is also becoming more of a popular practical option. Rattan is an alternative material to consider for as well, but it is not widely available to my knowledge. Rattan shatters where bamboo splinters when broken, so rattan could be a safer choice for heavy swing practice since it is more flexible.
Bamboo as a natural material has a flex to it which makes it feel more “alive” and whippy versus the rigidity of steel. The more flexible, the more “alive” and variable the mace feels.
Additionally, it’s reasonable to assume that you’d see more reactive/reflexive core contraction, shoulder stability and grip challenge with rattan and bamboo as opposed to steel. Adjustable maces can sometimes be loaded with water, sand, or shot to add another variable load perturbations (variable shaking). Onnit style steel is always a simple, cheap, durable workhorse option for those on a budget.
Length of implement
Handle length tends to vary among mace manufacturers. A longer lever creates more of floating, pendulum sensation in the backswing, resulting in the need for more stability, control and it will ultimately generate more torque.
A shorter mace may be more viable for those looking to perform offset drills or flow style movement patterns.
I personally prefer a longer lever when performing the traditional 10&2 and 360 drills. Mace length can typically vary between 40-60 inches. For your perspective, I am 6’2”, 220lbs with large hands.
What is torque you may ask?
Ultimately the key value of the mace is as a leverage tool, and torque is the force created during the rotation of this leverage while moving as fast as possible in the backswing. Torque by definition is a twisting or turning force that tends to cause rotation around an axis, which might be a center of mass or a fixed point.
Mace training is circular strength training that becomes an extension of the body as it rotation around the human structure, so torque is king once your technique is proficient.
A number of ways
The mace can be utilized in a number of ways outside of the traditional swings – hand to hand switches, single arm drills, barbarian squats, and gravediggers to name a few beneficial movements outside of the traditional swing patterns.
Smooth Technique
Personally, I have found that 60 inches is the top end for a smooth swing in my own training based on my height (6’2”) and ability level (intermediate). Any longer and I also risk hitting the ground or my calves without perfect technique. Generally, I would rather load heavier or focus on powerful, smooth technique as opposed to pushing the boundaries further on the length.
Handle Size and Feel
The thickness of the handle also varies between brands and styles of training, which will give each individual mace unique characteristics you may want to consider.
I prefer the feel of natural materials in my hand, but also really like several steel models that have a hardstyle kettlebell type of coating or toughened surface that works well.
My Favorite Mace Handles
My favorite mace handles are right around the size of a barbell diameter. The thinner the harder to control. This also adds to the feeling of “aliveness,” adding to the flow of mace movement as it orbits around the body while making the stabilizer muscles work harder. Too thick of a mace and you do not get enough feedback, so you the implement feels sluggish when swung and the hands tend to fatigue first. Bamboo thickness varies and as a natural material, is not exactly symmetrical like steel.
Scottish Hammer
Technically the thinner the handle is the less weight in the handle. Likely an influence from my Highland Games experience, having less weight in the handle and more in the head feels good and also adds to the alive feel, as this is the same distribution and preference in the Scottish hammer. It also leads to much further throws!
Mass Produced Steel Maces
Many mass-produced steel maces like Onnit and Set for Set have a moderate to very thick handle with some aggressive knurling that is much like a barbell. This is a unique and valuable challenge on the grip, but I don’t feel it should be the primary focus with mace training. Plus, the thicker handles may detract from the overall value. Chalk or other grip aids are generally not necessary in most cases. Personally, I do use some chalk with heavier swings and high reps since I have extremely sweaty hands. I have also used a small amount of Highland Games “ tacky” to aid the grip without creating a crutch or too much of an aggressively locked in feel.
Adjustable Maces
The ShoulderRok and Adex mace are both adjustable maces that have quite thin handles. The Adex is the smallest diameter on the market and does have a good feel, although it is a bit small for my large size hands. The ShoulderRok is literally a barbell knurl and diameter.
Other Brands
Most other adjustable models have a nice middle of the road sized handle that works well for most.
Highland Games Secret Sauce
The Scottish hammer has a nice ¾ inch diameter (barbell sized) end that has a relatively soft, natural feel in the hand, but requires some tacky (really sticky Highland Games secret sauce) to have a good connected feel to it. It is very effective to learn to relax and tighten the grip when needed throughout any type of swing.
Bamboo and Wooden handles
The gada handles made of bamboo or wood are generally mid-sized handles (like a kettlebell). I have 36lb and 43lb gadas from William Cavalini that are quite different in handle size and whippiness. The 36lb gada has a very long, thin handle slightly less than ¾ in that feels very lively and reactive, whereas the 43lb is very thick (1½ in) and the end has a natural flare that acts like a very small pommel.
Thinner, natural handles have a higher risk of breaking, but definitely make for a nice whippy feeling overall and it’s much easier to relax the hands while swinging.
Paul Wolkowinski has a blog post and YouTube videos on how to make a proper homemade Gada – for safety reasons.
Mace/Gada Handles
Overall when it comes to handles, imagine again a steel pipe or wooden baseball bat compared to a golf driver. The difference is significant.
Pommel vs. No Pommel
The pommel can be a nice feature, especially for beginners to feel more confident with their swings. Many steel maces now have pommels. However, it can easily become a crutch and potentially harmful.
Allowing a person to experience the flow of the mace swing along with the natural reactive need to tighten the grip as it comes around the head in the backswing is very important. It’s easy to over-tighten your grip, and slam your hands into the end of the mace, causing the wrist/hand to not flex, tighten/loosen, and articulate naturally throughout the movement. Once you become proficient with the mace, you will likely find that the pommel is not necessary and that you may prefer the bamboo feel.
Adjustable Options
Several adjustably loadable mace options have recently hit the market.
Maces from Become Stronger, Evil Monkey and Ryan Pitts at Stronger Grip are fun options to grow into (many start at around 15 lbs unloaded and go up to 50+ lbs when fully loaded with metal shot), although I have not personally used Evil Monkey or Become Stronger maces, but I can confidently say they are well made and worth considering.
I just recently received two maces from Stronger Grip and really appreciate the craftsmanship and true customization that Ryan does with his work. He is a true mace and metal “mad scientist” who loves to do creative work. The feel of the shot in the head of the mace really adds to the lively feel of the mace. The grip on these maces is exceptional as well.
When partially filled with shot, sand, or water these all lend a nice challenge and give good feedback called perturbations (oscillations/shaking of the implement).
Adex Mace
As mentioned above, the Adex mace has a nice feel to it. Another benefit is that the donut-shaped weights that are added to the end will increase the length of the mace naturally, thereby increasing torque. You start with 7-10 lbs at around 40″ inches and can progress to the 50lb “Rhino” addition, which puts the total length up over 50″ inches.
ShoulderRok Mace
The ShoulderRok is another adjustable mace that is very well made. It can be tricky to get a totally locked down feeling with this device, and the threads are short when loaded with more than 1 plate. I found it is best used with rubber 2.5lb plates and less than 3 small 1-3lb plates, which keeps the weight at around 15lbs. When trying different loading options, it got pretty sketchy going up over 25lbs, since the width of the plates and ability to lock down the mace became more of an issue. What I do love about the ShoulderRok is the length is nearly perfect at 50 inches. is another tool that has a medium handle with a flared end that acts as a pommel. The grip material can be a bit intense since it is literally a mid-grade barbell knurl for the grip, so I don’t recommend the ShoulderRok if you want to swing over 20lbs or do multiple high rep sets of 360’s or 10-2’s.
Pro’s and Con’s of Adjustable Models
Pro’s
- Lots of Value in one package
- Portable for limited space or travel
- Lots of training variety
- Fun, variable tool
- Less durable overall
- Possible safety concerns
- Sometimes clunky feeling
- Multiple pieces to worry about
Mace/gada material, length, and quality matter when considering your first or 20th mace (I know I have an addiction).
With more companies jumping on the mace bandwagon, you can be sure prices will be competitive and quality will be high, although you will generally get what you pay for as with most things in life.
Start light (7-10lb for ladies and 12-17.5lb for men) or consider a loadable option that will grow with you as you strengthen and skill level progresses.
https://www.indianclubs.com.au/mace-gada-overview/
OP
- Lid geworden
- 9 dec 2005
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Zijn swing kan beter uitgevoerd worden maar zijn verhaal is wel kloppend.
OP
- Lid geworden
- 9 dec 2005
- Berichten
- 23.972
- Waardering
- 3.517
- Topic Starter
- #179
8 Reasons Why Indian Clubs Are Awesome!
Throughout the world, people of all different kinds of backgrounds suffer from shoulder problems. In the United States alone, according to the CDC, 30% of all adults reported some kind of joint pain, out of that, about 9% was from shoulder pain. So shoulder pain is a big deal. But how can people address these problems? With rising health care costs, how can people save their shoulders without draining their savings account? The answer is simple, Indian clubs.
What Are Indian Clubs?
Indian clubs are a small wooden, or plastic, handheld club that is used for physical training. The magic behind the club lies in its use of momentum. The momentum of the club swinging helps to provide dynamic stretching to the shoulder girdle, which then will provide a greater level of mobility for people. Compared to the average cost for a visit to an acupuncturist and/or physical therapist, Indian clubs really give you the best bang for your buck. The most difficult part of Indian club training is to learn proper form. But there are plenty of resources to help you out with this, as will be discussed later in this post.
Benefits Of Using Indian Clubs
Improve Mobility
There are all kinds of tools that can improve mobility in the shoulder besides Indian clubs. The problem with that approach is that these other tools will provide a static version of mobility. To get the most bang for our mobility buck we need to involve movement. Indian clubs do all of this for us. They help us to gain mobility through dynamic movement. This helps to reinforce optimal movement throughout the shoulder joint.
Improved Posture
Another hidden gem of Indian clubs when using them is they force you to use perfect posture. In order for the shoulders to move in a optimal range of motion, the head and shoulders need to be perfectly aligned with the hips and feet. Indian clubs address this for us. In order for any of the exercises to be done properly, you need to have proper posture. Individuals who sit for long periods of time will have difficulty with this at first. But as long as they persist they will soon be standing straight in no time.
Upper Body Conditioning
It is very hard for to find conditioning equipment for the upper body. Many gyms do not have upper body ergometers and many of us cannot handstand walk long enough to get a full conditioning workout. Indian clubs on the other hand provide a perfect way to perform upper body conditioning. The clubs are low impact and the exercises can be performed for hundreds of repetitions. The added momentum really helps to push the conditioning of the muscles past their usual level.
Full ROM
Due to the added momentum the Indian clubs also help the shoulder to move through a full range of motion. The ability to move through a full range of motion works as a type of pre-habilitation for the shoulder. The clubs also help to train the shoulder through every plane of motion possible. Thus targeting muscles that aren’t normally worked by other exercises.
Elbow And Wrist Health
The shoulder, like the hip, works with other joints downstream, in particular, the elbow and wrist. Many shoulder problems can be attributed to elbow and shoulder problems. In his book Anatomy Trains, author Thomas Myers explains how the human body is connected by a fascial web. If this fascial web has problems in one area it can create problems in other areas. If there is a wrist or elbow problem then this can create problems upstream at the shoulder. Most Indian club exercises require excellent elbow and wrist flexibility. Therefore, Indian clubs help to solve this problem.
Sport Specific Movements
All types of sporting professions can benefit from Indian club training. Baseball players can help to train their rotator cuff in extreme ranges of motion. MMA fighters can use the clubs to add weight to their sport specific punching movements. Tennis players and golf players can use clubs to help prevent elbow problems. Olympic Weightlifters can use the clubs to help train overhead range of motion for the snatch. The list can go on and on, but the point is that there are many different applications for the clubs in today’s sporting world.
Wallet Friendly
Indian clubs can cost anywhere from 40-100 (US) dollars. That may sound a little pricey to some but consider that price relative to the cost of health care. In that context, the clubs are relatively cheap. Plastic clubs are the cheapest and the wooden clubs are the most expensive. According to John Hopkins Bloomberg School of Public Health, the average cost of a doctors’ visit in the United States is $160. Given this information the clubs are a much more economical alternative for shoulder problems.
Easy To Access Resources
Most clubs can be purchased online with relative ease. But any device is only as good as the person who operates it. Therefore, access to proper resources is a must. Luckily, this is not an issue. Thanks to the advancement of technology we now have access to an unprecedented amount of information. This is advantageous for anybody who wants to get started with Indian clubs.
Throughout the world, people of all different kinds of backgrounds suffer from shoulder problems. In the United States alone, according to the CDC, 30% of all adults reported some kind of joint pain, out of that, about 9% was from shoulder pain. So shoulder pain is a big deal. But how can people address these problems? With rising health care costs, how can people save their shoulders without draining their savings account? The answer is simple, Indian clubs.
What Are Indian Clubs?
Indian clubs are a small wooden, or plastic, handheld club that is used for physical training. The magic behind the club lies in its use of momentum. The momentum of the club swinging helps to provide dynamic stretching to the shoulder girdle, which then will provide a greater level of mobility for people. Compared to the average cost for a visit to an acupuncturist and/or physical therapist, Indian clubs really give you the best bang for your buck. The most difficult part of Indian club training is to learn proper form. But there are plenty of resources to help you out with this, as will be discussed later in this post.
Benefits Of Using Indian Clubs
Improve Mobility
There are all kinds of tools that can improve mobility in the shoulder besides Indian clubs. The problem with that approach is that these other tools will provide a static version of mobility. To get the most bang for our mobility buck we need to involve movement. Indian clubs do all of this for us. They help us to gain mobility through dynamic movement. This helps to reinforce optimal movement throughout the shoulder joint.
Improved Posture
Another hidden gem of Indian clubs when using them is they force you to use perfect posture. In order for the shoulders to move in a optimal range of motion, the head and shoulders need to be perfectly aligned with the hips and feet. Indian clubs address this for us. In order for any of the exercises to be done properly, you need to have proper posture. Individuals who sit for long periods of time will have difficulty with this at first. But as long as they persist they will soon be standing straight in no time.
Upper Body Conditioning
It is very hard for to find conditioning equipment for the upper body. Many gyms do not have upper body ergometers and many of us cannot handstand walk long enough to get a full conditioning workout. Indian clubs on the other hand provide a perfect way to perform upper body conditioning. The clubs are low impact and the exercises can be performed for hundreds of repetitions. The added momentum really helps to push the conditioning of the muscles past their usual level.
Full ROM
Due to the added momentum the Indian clubs also help the shoulder to move through a full range of motion. The ability to move through a full range of motion works as a type of pre-habilitation for the shoulder. The clubs also help to train the shoulder through every plane of motion possible. Thus targeting muscles that aren’t normally worked by other exercises.
Elbow And Wrist Health
The shoulder, like the hip, works with other joints downstream, in particular, the elbow and wrist. Many shoulder problems can be attributed to elbow and shoulder problems. In his book Anatomy Trains, author Thomas Myers explains how the human body is connected by a fascial web. If this fascial web has problems in one area it can create problems in other areas. If there is a wrist or elbow problem then this can create problems upstream at the shoulder. Most Indian club exercises require excellent elbow and wrist flexibility. Therefore, Indian clubs help to solve this problem.
Sport Specific Movements
All types of sporting professions can benefit from Indian club training. Baseball players can help to train their rotator cuff in extreme ranges of motion. MMA fighters can use the clubs to add weight to their sport specific punching movements. Tennis players and golf players can use clubs to help prevent elbow problems. Olympic Weightlifters can use the clubs to help train overhead range of motion for the snatch. The list can go on and on, but the point is that there are many different applications for the clubs in today’s sporting world.
Wallet Friendly
Indian clubs can cost anywhere from 40-100 (US) dollars. That may sound a little pricey to some but consider that price relative to the cost of health care. In that context, the clubs are relatively cheap. Plastic clubs are the cheapest and the wooden clubs are the most expensive. According to John Hopkins Bloomberg School of Public Health, the average cost of a doctors’ visit in the United States is $160. Given this information the clubs are a much more economical alternative for shoulder problems.
Easy To Access Resources
Most clubs can be purchased online with relative ease. But any device is only as good as the person who operates it. Therefore, access to proper resources is a must. Luckily, this is not an issue. Thanks to the advancement of technology we now have access to an unprecedented amount of information. This is advantageous for anybody who wants to get started with Indian clubs.
OP
- Lid geworden
- 9 dec 2005
- Berichten
- 23.972
- Waardering
- 3.517
- Topic Starter
- #180
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