In this post:
- use Indian Clubs for dynamic mobility warm up.
- how to enhance rotator cuff activation and pec stretch during dynamic mobility flyes.
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
Join the VIP Club, Get How to Become a Fat Burning Runner: A Step by Step Guide and other exclusive content not available on the blog.
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. If you'd like to get more content not available on the blog or the regular youtube channel, then click the link that's connected to this video you'll have a chance to sign up for the Run Better Now VIP club.