There are a number of techniques that are foundational for Indian Club Swinging. Two that are very well known and that are very effective when it comes to mobilizing the shoulders, are the Inside and Outside Mill. Take a few minutes to check out the following video for some history and valuable tips on these two Club swinging techniques.
Everyone wants to learn new skills faster, but what’s the secret to mastering something new in the shortest amount of time? The efficiency of the learning process ultimately boils down to two crucial elements: Focus and Sleep.
When you’re learning something new, the brain must be tightly focused on the task at hand. This kind of focus ensures that your brain is firing on all cylinders, creating stronger neural pathways that lock in the new skill or information. The more deeply you can engage in focused attention, the more neurological impact your practice will have.
In essence, focused practice provides your brain with more markers and reference points to "anchor" the new skill. These markers are like little signposts in your mind, directing you back to the new skill whenever you need it. Without focus, your learning is shallow and scattered, which means it takes much longer to absorb and retain information.
Learning might begin when you’re awake, but the magic happens when you’re asleep—specifically, during deep sleep. After you’ve been exposed to new information or a new skill, your brain needs time to process and consolidate that experience. And that happens most effectively when you’re in a deep, restful sleep state.
During deep sleep, the brain goes to work. It processes, assesses, and essentially "files away" the new information, making it more permanent. Think of it as the brain reviewing and editing the footage from your learning experience, smoothing out rough edges and embedding it into long-term memory.
So, if you really want to learn something new, make sleep a priority. A well-rested brain is more efficient at taking in new information and transforming it into lasting knowledge.
Here’s another key to accelerating learning that often gets overlooked: consistent practice. While exposure to a new skill is the first step, mastery only comes through repetition. It’s not enough to experience a skill once and expect it to stick. You need to practice regularly and consistently for the skill to become second nature.
By engaging with the material over and over, you’re reinforcing those neural pathways in the brain, making the skill more readily available whenever you need it.
While focus, sleep, and consistent practice form the core of accelerated learning, there are other elements that can further boost your learning process:
Accelerating your learning isn’t about cramming or burning the midnight oil. It’s about intentional focus, deep rest, and consistent practice. Whether you’re learning a new language, mastering a musical instrument, or trying to perfect a technical skill, these three factors will help you optimize the process.
If you’d like to dive deeper into how the brain learns and processes information, take a look at this insightful video from Dr. Andrew Huberman, a neuroscientist at Stanford University, who explains the brain’s learning process in greater detail.
For newcomers to fitness, it’s all too common to dive in with an aggressive plan—hours of cardio, intense resistance training, and a highly restrictive diet. When progress stalls, the instinct is often to push even harder: more cardio, fewer calories. Unfortunately, this “all or nothing” approach rarely works. Why? Because the changes are too extreme, and recovery is often neglected.
Rather than punishing yourself with an unsustainable plan, consider making small, impactful changes that can create lasting results. Sustainable progress comes from consistency, not burnout.
So, what are three things you can start doing today to bring you closer to your fitness goals?
Instead of overloading yourself with more cardio or stricter diets, focus on these three key areas. Get more sleep, fuel your body with enough protein, and prioritize resistance training. These small, smart changes will help you achieve lasting success on your fitness journey.
So, rather than doing more—focus on doing more, better!
I wanted to take a moment to share something that really ruffled my feathers while browsing the "inter-web." As someone who regularly uses kettlebells, I’m all too familiar with the overwhelming number of YouTube and social media videos that demonstrate dangerous and technically incorrect techniques. Here’s the kicker: only about five percent of the countless videos out there are actually safe, effective, and technically accurate. What’s even more concerning is that the videos with the highest view counts are often the ones showing unsafe, sloppy, and dangerous form.
This isn’t just a kettlebell problem—it extends to other training tools, too. Instructional videos on using the Mace and Indian Clubs suffer from the same issue.
For example, here’s a video by a well-known fitness equipment "influencer" demonstrating the use of a plate-loadable mace called the Shoulderok.
Ths video is from the "inventor" himself, Chris Duffin, a big, strong guy who makes it look easy to swing.
But here’s the problem: both of their technique is far from ideal and do not match the standards of people who actually know what they are doing. They are both using everything BUT their shoulders to manipulate the mace, and this level of poor instruction is not only dangerous but could lead to serious injury on the part of someone trying to replicate their movements.
Now, this isn’t a random rant—well, maybe it is! But there’s a serious point here: when learning a new skill or learning to use dynamic training tools like kettlebells, mace, or Indian clubs, it’s essential to get instruction from someone who actually knows what they’re doing. Just because a video has millions of views doesn’t mean it’s coming from an expert. In fact, many of the most popular exercise and equipment videos show techniques that can lead to severe injury.
So, how do you avoid falling into the trap of bad advice? Vet your sources. Do your research, check their credentials, and make sure they have real-world experience and knowledge. It’s not enough to look the part—true expertise comes from years of study, practice, and safe, effective coaching. Just because someone has a huge following on social media doesn’t mean they know how to teach proper form.
The bottom line: your safety and progress depend on the quality of your instruction. Don’t compromise that by following flashy videos from "influencers". aka scam artists, who may not have the experience to back up their advice. Trust professionals who have put in the time to learn, master, and teach these tools correctly. You deserve guidance from someone who can lead you through safe, effective, and sustainable training—not just someone who’s popular online.
Remember: what we do is simple, but not easy. When you see someone moving with precision, it’s because they’ve spent countless hours perfecting their craft. So, find a knowledgeable instructor, do your research, and prioritize your well-being over internet fame.
We often overlook the value of things that have been around for a long time. Take the kettlebell, for example. At the turn of the twentieth century, kettlebells were immensely popular and used worldwide as a staple of strength and conditioning. However, they all but disappeared from mainstream gyms as fitness trends shifted. It wasn’t until their “rediscovery” in the twenty-first century that kettlebells once again captured global attention for their simplicity and effectiveness.
The same story holds true for the Mace and Indian Clubs. These ancient tools aren’t absent from modern gyms because they’re ineffective—quite the opposite. They’ve simply flown under the radar, waiting to be rediscovered by today’s fitness world. Like kettlebells, the Mace and Indian Clubs are rooted in centuries of tradition, having been used by warriors and civilians alike in various forms across different civilizations.
The Kettlebell, Mace, and Indian Clubs all share deep historical ties, with fitness applications dating back hundreds, if not thousands, of years. If you’re already familiar with the powerful benefits that kettlebells offer—such as building strength, improving mobility, and enhancing endurance—then you’re ready to stretch your curiosity and explore these other timeless tools. The Mace and Indian Clubs offer unique advantages that complement kettlebell training, providing a holistic approach to strength, mobility, and coordination.
The Mace, traditionally used by warriors for combat training, excels in developing rotational power, shoulder stability, and grip strength. It challenges your body to move through dynamic, multi-planar motions that engage your core and enhance functional strength. Similarly, Indian Clubs are renowned for their ability to promote shoulder health, improve coordination, and increase flexibility, making them ideal for both prehabilitation and rehabilitation work.
So, why not take the leap and rediscover these powerful tools for yourself? Whether you're a seasoned athlete or just beginning your fitness journey, adding Mace and Indian Club training can bring a fresh, exciting dimension to your routine. After all, these ancient tools have stood the test of time for a reason—they’re simple, effective, and incredibly versatile.
Unlock your potential and transform your training with the ancient art of Mace and Indian Club exercises! Used for centuries by warriors and athletes, these unique tools are making a comeback in the fitness world for good reason. They offer a holistic approach to strength, mobility, and neurological health, combining dynamic movement with functional fitness. Curious about what makes Mace and Indian Club training so special? Here are ten compelling reasons to give it a try!
1) Enhance Upper Body Strength and Mobility
Experience unparalleled improvement in shoulder strength, stability, and flexibility. Mace and Indian Club exercises target your entire upper body, enhancing integration and movement quality.
2) Improve Posture and Back Function
Combat the effects of a sedentary lifestyle by strengthening the upper back and improving posture. Regular training with these tools helps you stand taller and move with greater confidence.
3) Boost Cardiovascular Capacity with Low-Impact Movement
Enjoy a cardio workout that’s easy on the joints! The rhythmic, flowing movements provide cardiovascular benefits without high impact or perceived exertion, making it ideal for all fitness levels. Using the Mace and Indian Clubs allow you to get to 60-80% of your maximum heart rate with minimal perceived exertion.
4) Easily Develop Hand, Wrist, and Forearm Strength
Grip strength matters! Mace and Indian Clubs are excellent for building hand, wrist, and forearm strength, flexibility, and mobility—essential for everyday activities and overall fitness. Don’t forget the grip strength is one of the key indicators of mortality and regular training with the Mace and Indian Clubs can key your grip strong indefinitely.
5) Stimulate Neurological Function and Increase Neuroplasticity
Challenge your brain while training your body! The complex movement patterns stimulate neurological functions, promoting neuroplasticity and enhancing cognitive abilities. Regular exercise is a key factor in maintaining cognitive function as we age and training with the Mace and Indian Clubs adds more depth and breadth to your exercise regimen.
6) Slow Cognitive Decline with Dynamic Movements
Prevent the effects of aging on the brain. The brain-body connection fostered through Mace and Indian Club training can help slow cognitive decline and improve mental sharpness.
7) Prevent Injuries and Improve Recovery
Use dynamic movement patterns to prehab and rehab your body. This training style promotes injury prevention and aids recovery by gently challenging muscles and joints. It also lets you slowly and incrementally strengthen any “weak links” in your force production chain.
8) Enhance Proprioception and Ground Reactivity
Increase your body’s awareness of its position and movement. Training with Mace and Indian Clubs improves proprioception and ground reactivity, crucial for balance and agility. Mace and Indian Club training may be exactly what you need in order to minimize your risk of falling and fall related injuries.
9) Accelerate Your Path to Flow State
Achieve heightened focus and spatial awareness. The unique patterns and sequences encourage a meditative "flow state," enhancing concentration and mental clarity.
10) Strengthen Your Core for Reactive Movement
Build a powerful core! The constant shifting of weight with Mace and Indian Clubs strengthens the core, improving its ability to respond to sudden movements and load fluctuations.
11) BONUS - Rediscover the Joy of Movement Through Play
Unlock your inner child! One of the most overlooked components of fitness is play—the simple joy of moving for fun. Training with the Mace and Indian Clubs brings back this sense of playful exploration, making every session feel like a new adventure. As you learn new skills and master different movement patterns, you’ll find that exercising doesn’t have to feel like a chore. The unique, flowing nature of these exercises is not only effective but also incredibly fun, inspiring you to move more, explore your physical potential, and enjoy the process. Rediscover the joy of play and let it be a powerful motivator in your fitness journey!
Don’t miss this chance to learn from the best and transform your fitness routine. Join us at our upcoming Mace and Indian Club Workshop and discover firsthand how these powerful tools can elevate your training to new heights. Limited spots are available, so sign up today and start your journey toward better strength, mobility, and overall well-being.
The Kettlebell Clean and the Kettlebell Snatch are foundational techniques in the RKC and are required knowledge for anyone interested in becoming competent with 01-hand Kettlebell techniques. To be really good at either technique you have to spend time developing both.