Indian club GPP routine

An Indian club is a stick that looks like a big bowling pin. It can weigh anywhere between 2 and 20lbs (some are even heavier). The clubs have long been used to develop upper body musculature, shoulder flexibility, and shoulder stability. The exercises used were various types of arm circles while holding the clubs in your hands.

There are still some of these clubs around, and you can buy some on the internet. However, they are quite expensive. For our GPP purposes I suggest replacing the Indian clubs with plain old wooden baseball bats (the heavier the better), or even a pair of dumbbells (5-10lbs)

The routine to be used is similar in structure to Coach John Davies' rope jumping program. Meaning that you do 4 different Indian club exercises, each for 30 - 60 seconds, and repeat the pattern until you have reached the total GPP time.

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Indian club exercise parameters




Backward circles

30 seconds

Reach back as far as possible, keep trunk stable

Front raises

30 seconds

Cock wrist at the end of the movement

Alternate raises

30 seconds

Emphasise full range of motion, slow pace

Small circle in front

30 seconds

Rapid circles, keep arms fully extended

Each 4-exercise cycle lasts 2 minutes. Beginners should strive to complete 3 cycles without resting (6 total minutes). A more advanced trainee (and a better conditioned one) should have the objective of completing 8 full cycles without rest (16 total minutes). This is a very hard task. Do not let the simplicity or apparent "sissy" look of these exercises fool you. This routine will give you:

1. Iron clad shoulders

2. Fantastic strength-endurance in the shoulder muscles

3. Dynamic flexibility at the shoulder joint

4. Greater shoulder stability in all planes of motion

5. Tremendous rotator cuff strength

For those reasons, I believe that every athlete involved in a sport where shoulder/rotator cuff injuries are common should use this form of GPP training.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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