Indian Club Radial Deviation Wrist Strength Exercise

In this post:


Author:
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

Transcript:
Hey Nick Ortego here. I’m gonna show
you how to use these Indian clubs to
work the forearms. It’s a mostly
overlooked movement pattern. That
movement pattern is when you bring your
thumb side of your hand up towards the
forearm bone. It’s this movement and
that’s called radial deviation. The
way that you do this is to grab the Indian
clubs. The best way to grab it is pinky
fingers halfway on the little knob on the
end of the Indian Club. Then have
your arms kind of slightly in front of
your body. Pull the end of the Club
up and let it down from there. I can also
alternate.
The faster I go the more momentum I’m
gonna have to reverse so this is one of
those exercise where it actually gets
harder to do it faster. I recommend doing
about 20 reps or so or set a timer
trying to keep going for a minute for
more endurance. Give that a try. If you’ve
got any benefit from this video, leave a
comment below. If you’d like to get more
access to content not available on the
blog or the regular YouTube channel then
click the link that’s connected to this
video and you’ll have a chance to sign up
for the Run Better Now VIP Club.

Ulnar Deviation Strength Exercise With Indian Clubs

In this post:


Author:
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

Transcript:
Hey it’s Nick Ortego here. I’m going
to show you how to use Indian clubs to
work on some forearm muscles that often get
overlooked. It’s the muscle that moves
your pinky side closer to your forearm
bone, like this kind of like the motion
you do when you hammer. We’re going to
add resistance to that motion and the way
we’re going to do it is to grab the
Indian clubs, kind of in an inverted way.
The thumb is close to
the little knob on the end of the Indian
club. I’m just going to have my arms
down by my sides and then I’m going to
lift the head of the Indian club and
then lower, it let it drop. I can also
alternate sides like that. The faster I
go, the more momentum I’m going to have
to reverse at the end ranges. That’s one
way to make it a little more challenging.
You can also use heavier Indian clubs.
This is just a one pound Indian club in
each hand. Try 20 reps on each side. You
can also do them both at the same time
or if you want to go for endurance set a
timer for a minute and just go after it
for one minute. Give that a try and if
you got any benefit from this exercise
leave a comment below. If
you’d like to get more content that’s
not available on the blog or the regular
YouTube channel, then click the link
that’s connected to video you’ll
have a chance to sign up for the run
better now VIP club.

How To Use Indian Clubs To Enhance Rotation Mechanics During Running

In this post:


Author:
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

VideoTranscript:
Hey it’s Nick Ortego here. I’m
going to show you this drill with Indian
clubs. It’s kind of specific for the
motion of running when you’re moving
your arms when you’re running. By adding
a little bit of load to the arms with
Indian clubs and the Indian club is on
the end of the leverage. Just one pound
of it on the end of that lever, it’s
gonna create a lot more momentum to
stabilize against and it’s going to
facilitate a little bit of the
contralateral thoracic and hip rotation
that you want. So when the shoulders
rotate this way the hips rotate the
other way like that. The way you start is just
have the Indian clubs in that kind of grip.
Pinkie fingers are kind of halfway onto the
knob and then just start to swing your
arms like you’re running. Your
hand will come toward the midline and
they all move. Elbow goes pretty much
straight back. It’s not a big wide swing.
Elbows are in, the hand kind of
comes toward the midline of the body and
it looks like this as I pick up speed
You see what’s happening at my hips.
Focus in on my hips picking up speed
with my arm swings and to counterbalance
the momentum of these Indian clubs its
facilitating a nice contralateral hip
motion like you need when you’re running.
Give that a try. Got any benefit from
this video, leave a comment below. If
you’d like to get more access to content
not available on the blog or the regular
YouTube channel, then click the link
that’s connected to this video and
you’ll have a chance to sign up for the
Run Better Now VIP club.

How To Do The Sandbag Clean Exercise

In this post:

Video Transcript:
Hey it’s Nick Ortego here. I’m going
to show you how to use an exercise
called the clean with the sandbag. It
comes from Olympic lifting but with the
sandbag it’s a little more unstable. It’s
a good overall conditioning exercise
good for general physical preparedness,
just all-around conditioning of the body.
This is The Ultimate Sandbag. What I
like about this model is it has handles
which is useful. It also has some little
tabs on the side that can be useful as
well. The little tabs work your grip
more in the way that a traditional
sandbag would. The handles allow you
to gain a little bit of a grip advantage.
Either way is good but if you want to
work your grip more you’re going to go
with the tabs on the side, kind of soft
but strong. What you want to do is
first always learn how to pick things up
off the floor without rounding your spine.
Hip hinging is what it’s called, so if
you can’t get to the floor, if you can’t
get your hands close to the floor
without rounding your spine, go to work
on hip hinging. I’m gonna put a link in
the notes in the description of this
video so you can hone that in. Once you
have that it’s all a matter of picking
up the sandbag or whatever you’re
picking up off of the floor. Once it’s
about to pass your knees start to use
body momentum. Triple extension knees
hips and ankles extend, shoulders rise
and then you sink underneath. I’ll
show you first with the handles these
handles are placed with the palms facing
there’s also some handles where
your hands are parallel with each other.
Start to lift it, my hands are
about to pass’ my knees bring it up then
squat underneath so it’s a coordinated
pull with all the muscles of the lower
and upper body and then a dip of the
hips arms go forward to squat underneath.
It looks kind of like this you want to
see it with the flaps on the side
requires a little more grip strength
this is what it looks like.
Give that a try. If you get any benefit from it
leave a comment below. If you’d like to get
more access to content not available on
the blog or the regular YouTube channel,
then click the link connected to this
video you’ll have a chance to sign up
for the Run Better Now VIP Club.
Thank you.

Author:
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