Weekly Martial Exercise 3/2/2019 class notes

March 3, 2019



Exercise covered:

Indian Clubs

  • Warm up - lift clubs in parallel, up over shoulders to hand behind the shoulders

  • Outward windmill swings - single club  and both hands

  • Inward windmill swings - both hands

  • Cool down and loosen with large circle with both clubs

  • 10 minute daily exercise - 2 clubs

    • Prepare by holding our both arms straight

    • Keeping arms in place rotate both clubs with forward moulinets

    • Sequence

      • 1. Lift clubs to shoulders, as you squat down in a demi squat swing both arms down in parallel, extending arms out in front

      • As arms come down , when the are straight out rotate both clubs with forward moulinets

      • After squat is completed rise up from squat, standing up and swinging both clubs up to return to starting position

      • 2. Same as above but instead of moulinets on the way down do a reverse moulinet as you rise up

      • 3.  Combining outward moulinets on the way down then reverse moulinets on the way up


  • Step forward lunge parallel clubs (see diagram above)

  • Reverse lunge parallel clubs

  • Side lunge parallel clubs

Teacups (Chinese Internal arts qigong exercise)

  • Holding club only by the knob in a flat hand move the palms around the head as if holding a cup of hot tea

  • focus on maintaining a flat hand

  • ensure you reach out as far as you can stretch out horizontally. 


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