In this post:
- use a spiral diagonal PNF movement pattern with Indian clubs.
- a good breakdown of the D1 upper extremity movement patterns.
- D1 pattern can also be done with an elastic band or a dumbell.
Hey Nick Ortego here. I’ll show you how to use these Indian clubs. These are a little one pound Indian clubs. You could use heavier ones if you want more of a workout, but this is mainly used with light clubs for a dynamic mobility warm-up for the shoulder girdle. The upper body the movement pattern we’re going to do with the club is called d1 flexion and extension. It’s a spiral and diagonal movement pattern because we are humans and we don’t move like robots. Flexion, extension, abduction, adduction. This combines all three planes of motion into one movement. So we’re going to start here, palm up move the arm back and the palm down There’s d1 flexion-extension. You can do each side separately. I recommend just finding your groove on each side separately and then doing alternate arms with that movement pattern. Great as a shoulder girdle to warm up for your upper body. Also great for patterning the arm swing and a running motion. Got any benefit from this drill? Leave me a comment below. If you’d like to get content that’s not available on a blog or the regular YouTube channel, then click the link that’s connected to this video. You have a chance to sign up for Run Better Now VIP club.
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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