Tag: Pahlavandle


Did you know that grip strength is associated with health, longevity and even cognitive functions?

In any case, a good grip is essential if you want to remain independent in your older days.

You can roughly break down grip strength into several specific and different types of grip:

  • Crushing grip (handshake, opening jars…)
  • Pinching grip (holding something heavy between thumb and fingers)
  • Supporting grip (holding something with fingers wrapped around)
Specific strength requires specific training, but training your forearms goes a long way towards increasing strength and endurance of your hands and grip related activities.  
You might experience less pain in your hands, arms or even neck like many other “swingers” we have met and talked to.
Follow along to our grip circuit video and challenge yourself with the appropriate weight Indian clubs!  If you can do more than 12-15 reps, the weight is too light, and won’t help you improve. 

Dexterity is defined as demonstrating skill in performing tasks with your hands.

Traditional artisanal crafts and similar hobbies are quickly becoming a thing of the past… 
Less and less people working with their hands (clicking a mouse does not count…), and kids are also showing signs of poor fine motor skills. 

Well, you can also use Indian clubs to address some of these problems, with the 2 exercises we show you below.
Remember, the goal is always smooth and graceful movement!

Finally, thick handled clubs are another way to work your grip and forearm strength. A thick handle prevents you to fully lock your fingers, creating an open grip. Your hand and wrist muscles have to work extra hard to control the clubs!

Here you can use Fatgripz and slide them on your Pahlavandle™, or swing our Pahlavandle™ XL. The XL club has no end knob on the handle, but a reverse taper, which forces you to really engage your hand to keep a grip. And of course, th fact that you can load up the Xl up to 20kg means there is lots of room for strength work and development!

Just be aware that doing too much work with thick handles when you have not slowly built up to it is likely to cause some elbow problems, so don’t overdo it! Make sure to engage all fingers, and stretch your grip muscles and wrists after training.

Questions about Indian clubs or this article?

Join our group on Facebook to carry on the conversation and share your favorite grip exercises with us!


Today we have a guest on our blog! Since we are in touch with a wide variety of people and trainers around the world, we decided to start running regular interviews with interesting people!

Meet Daniel De falco

indian clubs argentinaDaniel De Falco is a Sport Conditioning Coach from La Falda, Cordoba, Argentina. He’s been running small group and personal training at his training facility since 2009. 

He specializes in Neuroscience and Emotional Education (Universidad de Villa María)  as well as Movement Analysis and Applied Functional Science (Gray Institute).

He’s also a Qi Gong and Tai Chi Instructor, and explores other kinds of movement activities, such as Capoeira Angola, Improvisation Art Movement, Pilates and Groundwork.

Daniel, what is it about Indian clubs that is perfect for what you do?

I use Indian Clubs with my students for shoulder health and movement prehab/ rehab and when working towards more complex skills development. Basically, healthy and strong scapulas and shoulders are requiredas the foundation for everything we will introduce later on (Heavy Club Training, Mace Training, Calisthenics, etc…).
I also use club swinging as a form of dynamic meditation, in which music and rhythm are really important. They are perfect for exploring multiplanar movement and improving coordination skills.

Who do you work with?

I work with all kinds of persons, from athletes to older people. My work is to promote health trough movement, and Indian clubs are perfect for that. I teach Indian clubs workshops and also run classes.

What are the advantages of the Pahlavandle™ over other types of clubs on the market?

In my country it is very difficult to find Indian clubs (all my Clubs are at least 50 years old) , so Pahlavandles are a very accessible way to build your own clubs and Bulavas by using recyclable bottles.

I decided to become an affiliate for Heroic Sport because I really like the versatility of the product, being adjustable.  By filling them halfway you can tweak the drills in a proprioceptive way, due to the perturbation of the water. sloshing around.

How did you get started with Indian clubs?

I got started with Indian clubs 10 years ago while researching about vintage strength training, and Indian Physical Culture, as I have a strong interest in Ayurveda, Traditional Indian Medicine.

This ancient way of training really attracted me. Training with these kind of elements has a more holistic approach, and in many cases also a devotional content.

How do you train?

I swing with one and two clubs, also pretty much with everything that can be swung in a circular pattern, as you can see in some of my videos.
I like heavy traditional Gada swings, combined with light Indian clubs movements. Light weight, strong effect!

The Pahlavandle extender is a great way to freestyle and experiment with flowing routines with a light and short mace,  and my shoulders have never felt so great!

Do you have a tip for the readers?

For beginners I always recommend to focus on recovering full function and mastering before moving to complex skills or adding weight. Don’t be afraid of regressions, of going back to more basics skills, because with a better foundation, everything is easier and safer in the long run.

Thank you for your time Daniel!

You can follow Daniel and get in touch with him through social medias

  1. Facebook: https://www.facebook.com/daniel.centrosakya
  2. YouTube: https://www.youtube.com/user/laotse1981
  3. Instragram: https://www.instagram.com/defalcodaniel


In this blog post, we have free Indian clubs videos for you to get started with this fantastic training form!

You will experience for yourself how club swinging can help you, just by adding a few moves to your daily routine. We talk on end about how great and fantastic the clubs are, and what they can help you with. Or you can get a set of Pahlavandle decide for yourself. 

We even have created for you 2 full follow along programs with simple exercises!


Click here and save our Youtube playlist : tips, step by step instruction with Indian clubs, inspiration for new moves, general info and even simple flows and combinations. We are sure you will find something you can use, and learn new things!

Indian clubs can be used in many different ways!

While swinging 2 clubs is great for coordination and cross crawl exercises, there is plenty of benefits to swinging a single club. Just repeat the swings on the opposite side!
And if you decided to swing with 2 hands on the club, remember to switch grips to balance the training.

Nobody says you have to use Indian clubs exclusively. In fact, you’d miss out!

We show you  2 easy ways to combine clubs swinging with bodyweight and kettlebells. Try the free follow along programs we made for you, and leave us a comment on Youtube!

You can customize those workouts to your own needs by deciding the length of the intervals or number of repetitions for each exercise.

Sample program #1: Indian clubs & Bodyweight

This one is based on time intervals.

Sample program #2: Indian clubs & Kettlebells

This next workout is based on reps, but you could easily adapt it to time intervals. 
If you’re new to kettlebells, we also have the right tutorial for you to learn the kettlebell swing.
Remember that Thierry is a former Kettlebell Sport champion and has coached many athletes to national and international level!

You’re welcome!

We hope you enjoyed this intro material to club swinging, our approach to teaching, and are now interested in learning more! 

You will not find a better set of affordable and adjustable on the market, period. Go to our shop to order your set of Pahlavandle™, and check out the range of video tutorial downloads we have! 

Questions about Indian clubs or this article?

Join our group on Facebook to carry on the conversation

In this post about Indian clubs, we are going to cover a bit of history, and touch on swinging styles and club design.
The term Indian clubs is actually a misnomer. Brits were stationed in India during the days of the East India company (1600-1874). During that time, they observed the locals swing wooden clubs as a form of exercise, and referred to those clubs as “Indian clubs”. Had they been stationed somewhere else, the clubs would be called something else!

Indian clubs design around the world

In India, depending on what region you are located, clubs have their own names and shapes, from Gada, Mugdal, Jori, Karelakattai etc…
In Iran, the typically conical shaped clubs are called Meel.  In Japan, the Chi Ishi is  used to strengthen forearms and striking power for Martial arts. Native American Indian  have war clubs, and so do most islander nations. In the West of course, the mace was used through history to smash through heavy armors. As you can guess, designs of these clubs vary greatly.
The origin of club swinging as strength training is heavily contested. The official story is that the clubs crossed over from Persia into India. Read our short history of clubs here.

The club as a symbol of power

Most Hindu deities, like Hanuman the god of strength, are depicted with a Gada in paintings and temple carvings. The Gada goes 4000 years back, but to our Western knowledge, no written documentation about training with clubs goes so far back.
In the west, scepters and the Polish bulavas were also used by authority figures.

The club as a training form

The traditional indigenous clubs were built to develop full body strength, and the ability to use strength in a multiple planes of motion, along with awareness, agility, coordination and mindfulness. Stuff that was useful to warriors.
The Brits mostly became interested in club swinging as a way of maintaining good health, and destroying Indian culture heritage in typical colonial fashion (Reference: Conor Heffernan). They wanted to implemented club swinging on a truly large scale, and this is where the design had to change. T keep things simple, in the West we ended up with 2 main designs: tear drop clubs and bottle shaped clubs.

The original fitness centers

In the Zurkaneh (Persian “House of Strength”) and the Akhara (Hindu wrestling gymnasium), a whole collection of clubs is at the disposition of the members, much like the dumbbell racks of a commercial fitness center today. Limited equipment works fine in that sort of set up.

The British influence

To be able to train large numbers of people at the same time, the Brits changed the Indian clubs design to the smaller version we know today, the British style Indian club.
For reference, in the 1850’s, the military issued
“regulation clubs” weighed 2kg a piece. The Indian club was now easy to mass produce, cheap, highly transportable and every person in a group of 100 or more people, could have his own set. In effect, the Brits appropriated the Indian clubs as their own.

New possibilities

This light Indian clubs design allowed the practitioner to do figures and patterns that were simply impossible to perform with the traditional and heavier clubs. Most of the heavy club swinging is often times very limited in exercise choice. Design plays a large role into what you can or cannot do with the club.
The only time one can talk of wrong design is if the weight distribution is off, resulting in a poor swing, or maybe if the knob is too bulky, getting in the way of the wrist for the type of swing your are doing.

Is there a correct style of club swinging?

Which brings us to the difference in club swinging styles that are commonly seen today, and the arguing that often ensues between traditionalists and adopters of modern techniques.

It’s all about context!

There is no real right or wrong way to swing Indian clubs. There is not a single right way to stand, there is not a single right way to hold the club, there is not a single proper name for each exercise.

The truth is, if you understand the key concepts of Indian clubs, you can freestyle much from there.
Traditions have rigid ideas about how to swing Indian clubs, from technique to stance to which exercise to perform and so on. British style club swinging in the military stance is a perfect example. The reason behind the military stance are societal and related to fighting on horseback. Maybe we’ll cover that in a future article.
Remember that somewhere along history, someone is bound to have made a mistake or two transmitting information to the next generation. 
That is why you should use your common sense, intuition, awareness and creativity, instead of blindly following a text book.

Indian clubs is an art, not a science  

Even science updates its former beliefs and discoveries over time.
We can learn from the context of traditional club swinging, yet it does not mean we have to follow it 100%.
For example, in the Zurkaneh, the athletes swing meel in a confined environment, and to a highly regulated schedule. If you check out videos, most often you will see back circles as the movement most usually trained.
The Indian wrestlers swing joris, which are very long clubs, and can mostly be swung behind the back.


In contrast, the Tamil version of club swinging, Karla Kattai, seems to have a more flexible approach. They swing with 1 club, sometimes with both hand on the club, sometimes single handed, and of course they swing with 2 clubs as well. Our Pahlavandle™ XL is designed after one of the clubs they use in that system.
Not only that, but the variety of the swings is broader than other heavy club swinging, swinging in different planes of motion, and including quite a bit of footwork and combinations.
This is pretty much what we love doing at Heroic Sport and you will find in our tutorials!
So get inspired by other schools, get swinging, it’s all good!

Questions about Indian clubs or this article?

Join our group on Facebook to carry on the conversation!

Image source: International Karlakattai Sports Federation