In this post:

Indian Club Flyes For Dynamic Mobility Upper Body Warm Up

There are a few key technique point that will help you get more out of this exercise:

  • Use a grip with your pinky fingers about half-way on the ball on the end of each handle.
  • Switch between right-over-left and left-over-right positions wen your arms cross in front of your body.
  • Turn your thumbs out as you emphasize the backward motion to enhance the pec stretch and rotator cuff/upper back muscle activation. This turns it into a corrective exercise for most people, because most people have tight pecs and could use some upper back muscle activation.

Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

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Video Transcript:
Hey Nick Ortego here. I'm going to
show you how to use these Indian clubs.
These are just one pound Indian clubs
to warm up your upper body. And it's
mainly just a modification of a commonly
performed warm-up drill where you cross
your arms over. Sometimes people call
these flyes.
Technically it's a horizontal abduction/
adduction movement. As you can see, I'm
just crossing the left over the right,
then right over the left. Also you can
add in a little bit of rotation, where
my thumbs go in and then on the way out
my thumbs turn out, so I'm getting some
wrist rotation. I'm getting some shoulder
rotation with it and if you add Indian
clubs you can enhance the effect a
little bit. There's a little bit more a
little bit more momentum pulling you
into a greater range of motion. Best way
I've found to grab these Indian clubs is
just have the pinky halfway onto the
little knob on the end. And then this way
rotate in, rotate out, rotate thumbs in,
thumbs out, thumbs in, thumbs out, Crossing
right over left, left over right, you can
pick up your speed as you get more into
the movement, as your body finds the
groove and the smoothness of the motion.
You can really pick up speed and let the
movement of the Indian club pull you
back into a greater dynamic PEC stretch
back here. Give that a try.
Hope it works for you. Found any benefit
from this video, leave a comment below.
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